Kicking off the New Year Healthfully

There’s nothing like a New Year to encourage us to reflect on the successes and shortcomings of the year behind us. Personally, my reflections usually start sometime after the fourth trip to the work break room, which is permanently stocked with the delicious crap I counsel my patients to avoid. I like asking my patients what their New Year’s resolutions are, just to see where their head is at. Typical responses are to : exercise more, stop smoking, get down to their ideal weight. Sometimes it’s as profoundly simple as ” I just want to feel better” .

People also like asking doctors for tips on high-yield things they can do to be healthier, feel better and live longer. Read on for some evidence-based tips for a healthy 2018!

 

1. REDUCE INFLAMMATION IN YOUR BODY:

We are learning more and more that inflammation is being implicated in almost every major chronic disease. From the plaque that builds up in our arteries and cause cardiovascular disease, to chronic pain, to various cancers. This a major topic that surely deserves its own post, but for now check out these evidence-based links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/

https://www.sciencedaily.com/releases/2015/08/150807092555.htm

So how do you reduce inflammation? Eat more anti-inflammatory foods, exercise, and rest.  

2.  TASTE THE RAINBOW

Make your plate more colorful… and I’m not talking about red velvet cupcakes! A simple way of ensuring you’re eating healthier is to enjoy a diverse range of colors in every meal. Green zucchinis, red apples, yellow squash, orange carrots…the color in fruits and veggies come from the awesome nutrients they provide. Nutrient deficiencies are rampant in the typical Western diet and can cause a range of ailments like fatigue, weakness, muscle cramps and memory problems. So if you want to feel more energetic in 2018, make your meals more nutritious!

3. GET OFF YOUR GLUTEUS MAXIMUS

We all know exercise is beneficial. Our bodies aren’t meant to sit at a desk or behind the wheel of a car all day long. When we do, we tend to feel more sluggish, tired and sad than if we are physically active. Exercise has a host of benefits including boosting mood, optimizing your cardiovascular health, increasing agility and balance, and can even stave off dementia. And remember, you don’t have to be at the gym. If you’re like me (I get incredibly bored running on a treadmill), then choose activities that don’t feel like exercise, like dancing, sports, swimming…anything that makes you move!

4. SHAKE IT OFF (the stress, that is)

Never in my life  would I imagine that someday  I’d quote Taylor Swift, but she’s got a point.  Our minds and bodies are connected, and psychological distress can manifest in our bodies. How many times have you developed a headache, stomach pains, or come down with a cold after a super stressful period? Its not in your mind; stress hormones like cortisol can wreak havoc on our bodies, and immune system. So if there is something in your life that is affecting your mental wellbeing, prioritize eliminating that stressor from your life in 2018. Your mind, and body will thank you for it. (More on this topic in a future post)

5. GO TO BED !!

Did you know that there is a 21% increase in heart attacks in the days following daylights savings time in spring when we lose an hour of sleep, and a 21% decrease in heart attacks when the clock falls back so we gain an hour? Chronic sleep deprivation is tied to cardiovascular disease, dementia, weight gain and every day we’re learning more.  So instead of pounding shots of espresso to stay awake, prioritize getting your Zzzz’s. Click here to see how many hours the National Sleep Foundation recommends. And importantly, try to maintain a consistent sleep-wake schedule even on weekends, so as not to disrupt your circadian rhythm.

Following these 5 simple tips will undoubtedly help your mind and body feel more awesome in 2018. How many of these practices are you currently following, and what are YOUR resolutions for 2018? Let me know!

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