Whether you are into New Year’s resolutions or not, the New Year allows all of us to hit the reset button. It provides an opportunity to look back on the year that was and think about the year that lies ahead. Will it be the same or better? Can we learn from the past to improve the chances that this will be the best year yet? There will be deals and savings everywhere that also encourage us to improve our health. Gym membership promos, at-home fitness equipment sales, even the latest TikTok health challenges (or fads).
All of these offer us a chance to make a change, however big or small, to our health and wellness outlook. Although the sales and New Year hype will quickly fade, there are some things you can do to ensure that any strategy you take on is successful.
As a primary care physician, I often use these recommendations year-round to motivate my patients to improve upon their health. Doing so often leads to less medication burden, reduction in the risk of future chronic conditions such as heart disease and cancer, and an overall improvement in one’s quality of life and sense of happiness.
Dr. Kamal Patel with his two children, Niam and Surina, at Dolphin Head.
So where do you start? First, think about a few things you can do that are likely to be successful. This means the changes are here to stay. Instead of a “four-week challenge,” think about the next three to six months. Lifestyle modifications that last at least that duration often become part of our daily routine and are less likely to fail in the long run.
Also, learn from past shortcomings. What caused you to stop? Was it stress, the change too challenging, or just not fun? Make modifications that are achievable, sustainable, and fit within the framework of your lifestyle. In short, just have fun with it.
We often think about exercise when looking for ways to impact our health. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Consider making a schedule and carving out time to do this. Without this structure, most of us won’t make regular time to exercise. Most of us don’t just exercise on a whim.
Also, consider accountability by tracking your efforts. Many of us already have smart watches tracking our steps, calories, and more. Getting at least 6,000 to 9,000 steps daily had a 40% to 50% reduction in cardiovascular disease (heart attacks and strokes) in one study and also helped to lower blood pressure, sugars, cholesterol, and risk of dementia.
Besides exercise, we can also look to diet for ways to make health improvements. Diets that consistently rank at the top in terms of health benefits include the Mediterranean Diet, DASH Diet (Dietary Approaches to Stop Hypertension), and the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay). These diets all focus on nutrient-dense and natural, unprocessed foods with plenty of antioxidant-rich fruits and vegetables. They not only can help reduce inflammation that can lead to chronic diseases, but also reduce the discomfort of arthritis, improve cognitive health, and help with weight loss. Intermittent fasting can also lower inflammation and provide cellular cleanup from damaged cells. Please discuss any of the lifestyle modifications with your doctor to make sure it is safe and healthy.
Besides diet and exercise, sleep and mental health are two more ways to improve our overall health. Sleep hygiene consists of regular sleep schedules and a clutter-free bedroom that is dark, quiet, and cool. Getting 7 to 8 hours of sleep nightly is important to allow the body to rest and rejuvenate. Wearables such as the Oura Ring can further analyze if you are getting sufficient REM, light, and deep sleep–all critical to having a healthy body and mind. Practicing meditation and mindfulness can help us cope better with stress and maximize our psychological and spiritual health.
There are many steps we can all consider to make positive impacts and improve our health span. Even the smallest and easiest changes can make us look and feel better in profound ways. As always, please make sure that any lifestyle modifications are discussed with your doctor.
Here’s to a New Year, new changes, and bringing out the best version of you!
