Break those (bad) habits of a lifetime

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Seasonal foods for January include parsnips, swedes, blood oranges, cabbage and Jerusalem artichokes, so load up those baskets! If you’re a big meat eater, you’ll also want to hit the butchers (we recommend Swinfen’s, on Castle Street) for a bite of goose or venison, since both are in season right now. Meditate Next time you’re feeling stressed or overwhelmed, try taking five or 10 minutes from your day to sit quietly and meditate.

People who meditate are proven to have less anxiety, depression or feelings of stress – and you don’t need us to tell you that they’re bad for the body!

If you need a little help or support, then the Atkins Building in Hinckley plays host to a number of guided meditation sessions, run by Heart of Wellbeing. You can find out more at www.heartof wellbeing.co.uk Stretch it Out Not all exercise has to involve cardio to be effective. Pilates and Yoga are fantastic, low-impact exercises for ton- ing and shaping up the entire body. They also help to promote feelings of calm, which is perfect to balance with that new meditation habit. Both Hinckley Leisure Centre and Simply Gym offer a variety of classes, so check out which one will best suit your ability or needs and get booking. Get Fit at Work If you want to get in shape, then why not grab your colleagues and join the leisure centre in taking part in the National Workplace Challenge campaign, which runs until February 28?

You can sign-up for free at www.workplacechallenge.org. uk/lrsport and compete against your colleagues, other workplaces and the rest of the nation. You don’t need to run a marathon or climb a mountain, but even spending 10-20 minutes during your lunch doing some exercise can really help. Try Something New If you’ve pledged to try something new in 2017, then there are plenty of exciting classes to lure you in. Mys2dio, based on George Street, is now holding a new Tai Chi Fit class, which runs every Thursday at 10am or 8pm. They have also launched a brand-new Fitness Kickboxing class for ladies, which launches on Tuesday at 6pm.

For more information, visit www.facebook.com/RJBHolisticFitness DID you wake up on January 1 vowing to change your ways? Around half of all Britons make New Year’s resolutions.

However, research reveals that within just six weeks, around 90% of these plans have been shelved as we slip back to our old ways once more.

“The main reason that people don’t stick to their resolutions is that they set too many or they’re unrealistic to achieve,” explains psychologist Mark Griffiths, Professor of Behavioural Addiction at Nottingham Trent University .

“We fall victim to what’s known as ‘false hope syndrome’ – characterised by unrealistic expectations about the likely speed, ease and consequences of changing our behaviour.”

The good news is that it’s perfectly possible to make resolutions in January that last past spring if you learn how to break your old habits and make your good intentions stick. How habits are formed You’ve probably heard the phrase “a creature of habit” and neuroscientific research confirms it’s true of all humans. Pretty much everything our brain tells us to do is based on a habit we’ve developed at some point.

The trick to making a longterm behaviour change is to understand how these habits are created in the first place.

“Every habit, good or bad, starts with the same psychological pattern known as the three Rs,” explains Mark.

“First, there’s the ‘reminder’ – the cue that tells your brain to go into automatic mode and repeat the habit.”

For a habitual coffee drinker this might be just walking into the kitchen in the morning.

“Then there’s the ‘routine’ or habit itself ”, i.e. making and drinking the coffee.

“This then leads to the third part – the ‘reward’ – something that your brain likes that ensures it will repeat the pattern next time,” explains Dr Griffiths.

In this case, it could be the hit of caffeine.

Neuroscientists have discovered that habit forming takes place in a part of the brain called the basal ganglia. Decisions, on the other hand, are made in a different part of the brain, the prefrontal cortex.

So as soon as a habit becomes automatic, the decision-making part of your brain goes into sleep mode.

This is why it’s so easy to focus on something else while you’re doing something habitual – for example, listening to a song on the radio while you’re driving. Breaking the cycle The removal of any decision making is also why habits form so easily. And while some habits are helpful, such as brushing your teeth, others can work against you.

An example might be automatically clearing your dinner plate, even when you’re already full. Worse still, are bad habits that can have more serious long-term effects on health, such as smoking, eating junk food or excessive drinking.

You can change – all you need is a plan of action. Here’s how to tackle six of the most common bad habits...

Healthy habits to 2017

Aim to read a new book every week

Play music that makes you happy each morning Go to bed an hour earlier Catch up with friends once a week

Have a 10-minute pampering bath every night

Learn something new – like a language or a musical instrument Habits to break

Smoking Why it’s unhealthy When it comes to personal health, there’s simply no commonplace habit as harmful as cigarettes and tobacco.

We’ve known for years that smoking is directly responsible for at least one-third of all heart disease and cancer deaths, and 90% of all lung cancers, not to mention increasing your risk of respiratory conditions such as emphysema and asthma. Strategies for breaking it A serious smoking habit is classified as an addiction, so smokers should treat is as such. This means before you stop, prepare a clear strategy for the tough road ahead.

Seek help: Ask your doctor what support is available, including nicotine patches or gum, to help you gradually wean off the addictive properties of nicotine. Call Smokefree National Helpline on 0300 123 1044 for advice.

Get support: Enlist your friends and family for moral boosting.

Time it right: Plan to quit during a calm period once the festivities are over, not when you’re under a lot of stress.

Remember that one cigarette isn’t a failure. Use slip-ups to teach you where and when your weak spots are and plan diversions accordingly – a chat to a friend, a relaxing bath – for next time.

Overspending Why it’s unhealthy Apart from the financial implications, high credit card try for debts and other money worries can have a serious impact on your mental and physical wellbeing.

Studies have linked financial stress to high blood pressure, depression, insomnia, excessive drinking and gaining or losing weight. A spending problem can also damage your relationships. Strategies for breaking it Fix a monthly budget: Write down in detail how much money comes in, how much you spend on essentials such as your mortgage and food, and how much goes on extras you could live without. This will help you work out what little luxuries you can afford to keep and what you really need to cut back on.

Cut up your credit cards so you can no longer use them.

Pay the monthly minimum on all your bills – at least: Make sure you prioritise paying more on the highest-interest credit card. Once you’ve paid it off, move on to the next worst.

Make good habits automatic: Banking has never been easier. Check to see if your bank has a useful mobile app. Then start to use online banking to set up direct debits to ensure your bills are always paid automatically. When debts are cleared, transfer whatever you can afford into a savings account each month.

Drinking too much Why it’s unhealthy Drinking over the recommended 14 units of alcohol a week on a regular basis puts you at risk of liver damage, several cancers including mouth and breast, high blood pressure, depression and memory loss. Strategies for breaking it Don’t try to go dry: If you want to reduce your intake over the long term because you tend to drink alcohol every day, it may not actually be the best idea to immediately go teetotal for January. Instead, try to have alcohol every other day or have a drink once every three days.

Stick to healthy limits: That’s no more than a 175ml glass of wine or one pint of lager per day, ideally with at least two alcohol-free days per week.

Reserve alcohol for meals: You’re much more likely to sip your drink slowly as an accompaniment to food.

Don’t drink to get drunk: If you’re regularly drinking to escape, you need to find healthier ways to reduce stress, such as exercise, reading or taking up a new hobby.

Can’t stop? Take the first step and admit you have a problem. Talk with your doctor and contact a support group like AA, or call Drinkline on 0300 123 1110 for confidential advice.