"If
music be the food of love, play on," Shakespeare wrote.
For many of us, however, food is the food of love: it not
only curbs our hunger but gives us pleasure, solace and
contentment.
We may know what good health requires, but knowledge doesn’t
translate easily into action. Years or decades go by with
lifestyle problems cruising below the radar. Once aware,
we ponder change for a long while before implementing it.
The reasons are not hard to fathom. Our appetites —
forged in Stone Age settings where food was scarce and physical
labor was a daily reality — are not easily suppressed.
Our love of certain foods often takes root during childhood,
long before we know or care about their nutritional value.
And we don’t relinquish our pleasures lightly. Nothing
predicts failure like the grim anticipation of feeling deprived.
Healthy
living is not just an exercise in abstinence. It’s
about feeling better, looking better and living longer.
And as the articles in this issue make clear, it can be
more pleasurable than rich desserts. Once you experience
the rewards of a wholesome diet, perilous treats lose some
of their appeal.
Unfortunately, the world we inhabit rarely
encourages exercise or good nutrition. Time pressures lead
parents, children and working people to fast food, which
is almost always unhealthy. It takes real effort to buy,
prepare and eat healthful fare — and still find 30
minutes a day to do something physical. How can a busy person
beat the odds?
Pursue knowledge.
Education is one of the best predictors of good health.
Learning fosters both the desire to live well and the confidence
to weigh conflicting prescriptions from different health
experts. Solid science leaves ample room for uncertainty
and disagreement, but some experts are more expert than
others. The more you know, the easier it becomes to sort
the useful advice from the flawed. Accurate information
also helps combat “optimistic bias,” the tendency
to assume that statistical risks apply only to other people.
Set reasonable goals.
A
small but sustainable change is better than a large one
relinquished after two weeks. Small changes can give you
a sense of mastery, and they can be built upon. Downplay
denial. Instead of staying preoccupied with what you can’t
eat, keep in mind what you’re shooting for. Some find
it helpful to replace thoughts of the absent cookie with
thoughts of feeling better. The first few weeks may be tough,
but you’ll grow more secure as you experience the
payoff. Over time, a healthy routine can feel as natural
as a ruinous one.
Master your fate.
Psychologists use the term “self-efficacy”
to describe people who believe their own efforts make a
difference. They see themselves as competent, as having
a right to make their own choices rather than waiting for
direction from others. Some diet programs smooth the road
by selling prepackaged meals. There is nothing wrong with
such aids, but programs and counselors are no substitute
for inner motivation. People who feel a personal stake in
their behavior are the most likely to initiate changes and
maintain them. Become your own boss.
Reach out to others.
Sometimes it is difficult to strike the right
balance with friends and family. They may push too hard
or undervalue your efforts. Figure out the kind of support
you want, and ask for it. Figure out the kind of support
you don’t want, and ask for it to stop. Tell people
who badger you what the research shows: changes in diet
and exercise are motivated by your own wishes and are rarely
bolstered by nagging.
Confront obstacles.
Stress, anxiety and depression can trap you
at the starting gate, so don’t ignore them. Consult
a professional if psychological barriers are keeping you
from acting on your own behalf. Living healthfully may someday
be easier. As consumers seek out healthier choices, food
makers will have little choice but to offer them. And as
science reveals more about the biology of appetite, researchers
may yet find safe, effective ways to curb it. Until then,
Shakespeare’s dictum is worth heeding. Seek pleasure,
solace and contentment by learning an instrument. Then play
on.
Miller
is editor in chief of the Harvard Mental Health Letter www.health.harvard.edu
and Mental Health Editor of intelihealth.com.
© 2003 Newsweek, Inc., Jan. 20,
2003
