It’s that time of year again, the first week of the New year where the New Year resolutions are supposed to be started. You know, those big plans, promises and goals you set for yourself, only to find after a few days that this maybe isn’t “your year”.  

Statistics show that 38% of adults will make at least one New Year resolution. Of this group, 23% will quit within the first week, so right about now. By mid-February this number will be up to 80%. The reasons for not sticking to resolutions can vary, including lack of motivation, unrealistic goals, or the difficulty of forming new habits. The most popular day for dropping resolutions is Friday, the second Friday of the year being the most frequent.  

So, what do we do with this information? Maybe you’ve set some goals for this year but are already struggling. Maybe you haven’t set any goals because you’ve failed in the past. Or the goals you have set seem unachievable. How about a different approach? The synonym of resolution is determination. And what you are really doing with the resolution is making a commitment. A commitment to improving one step at a time. Remember, every little step counts. As long as you’re moving forward. There may be moments where you feel you’ve taken steps backwards. The good news is you can always turn it around and move forward again. One step at a time… 

I have spoken in my first blog about the 8 pillars of wellness, and I’ve received a lot of questions about this. I will share these pillars with you with tips on how to work on each of them. You can choose 1 pillar, or you can choose all. And just for funsies, let’s start on the day most people will drop their resolutions. This year the second Friday of the year is January 12^th.  

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity (World Health Organization). According to the European Lifestyle Medicine Organization the 8 pillars of wellness that need to be addressed are: 

• Nutrition 
• Physical activity 
• Stress management 
• Sleep hygiene 
• Substance abuse 
• Sexual health and fertility 
• Social connection 
• Environmental exposure 

Some of these pillars are a bit more complex and require more than just individual willpower and effort, but I will give some simple tips to approach each and every one of them. I will address the first 4 pillars in this blog and continue with the other 4 in the next blog. 

NUTRITION 

To me nutrition is the most important pillar, since it’s the only one that is what everyone needs every day, but also the biggest cause of disease with the vast number of unhealthy options available. Just to give an example, some research suggests that excessive sugar intake may lead to changes in brain chemistry and behavior similar to those seen with addictive substances. Yet it’s readily available even to small children. This is why for many individuals this is the hardest pillar to work on. So here are some simple tips to work towards better nutrition. 

• Eat a Variety of Foods: 
  • Consume a diverse range of foods from all food groups to ensure you get a wide range of nutrients. 
  • Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet every day. Make sure you include different colors. Like they say, eat the rainbow (we’re not talking about Skittles here). Studies have shown that a diet high in plant-based foods has many health benefits. 

• Portion Control: 
  • Be mindful of portion sizes to avoid overeating. Use smaller plates to help control portion sizes. 

• Hydration: 
  • Drink plenty of water throughout the day. Water is essential for various bodily functions and helps maintain overall health. It also helps reduce hunger. Many times, you may feel hungry, but it turns out you were dehydrated. When you feel the urge to snack on something, drink a glass of water and you’ll see the urge disappear. 

• Limit Processed Foods: 
  • Minimize intake of processed and packaged foods, which often contain high levels of added sugars, salt, and unhealthy fats. If you can’t pronounce the ingredient, chances are it’s processed. Try to stick to whole foods instead. 

• Include Whole Grains: 
  • Choose whole grains over refined grains. Whole grains provide more nutrients and fiber. Some examples are brown or black rice, quinoa, oatmeal and whole wheat bread or pasta. 

• Lean Proteins: 
  • Include lean sources of protein such as poultry, fish, legumes, and low-fat dairy products. 

• Healthy Fats: 
  • Choose sources of healthy fats like avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in fried foods and some processed snacks. 

• Limit Added Sugars: 
  • Minimize the consumption of foods and beverages with added sugars. Check food labels to identify hidden sugars. 

• Moderate Salt Intake: 
  • Limit salt intake to help maintain healthy blood pressure. Use herbs and spices to flavor food instead of relying on excessive salt. Our bodies do need salt so don’t eliminate it completely. Instead of table salt choose sea salt or pink Himalayan salt. 

• Eat Mindfully: 
  • Pay attention to your body’s hunger and fullness cues. Avoid distractions like TV or smartphones while eating to stay aware of what and how much you’re consuming. “Hara hachi bun me” is a Confucian-inspired concept related to eating habits. The phrase translates to “eat until 80% full” in English. It is often associated with the traditional dietary practices of the Okinawan people (one of the 5 Blue Zones), who are known for their longevity and lower rates of age-related diseases. The idea behind hara hachi bun me is to encourage mindful eating and portion control. By stopping eating when you are about 80% full, you give your body time to signal that it is satisfied, preventing overeating. 

• Meal Planning: 
  • Plan your meals and snacks in advance to make healthier choices and avoid last-minute unhealthy options. This is especially important if you work in shifts. By bringing your own food to work you are less likely to go to the vending machine or cafeteria which usually don’t offer healthy choices. 

• Cook at Home: 
  • Cooking at home allows you to control the ingredients in your meals, making it easier to choose healthier options. If you’re not much of a cook and eat out often, try to research restaurants for healthier options. You’d be surprised how many restaurants are willing to accommodate your dietary wishes.  

• Be Cautious with Beverages: 
  • Limit sugary drinks and alcohol. These contain empty calories, meaning they don’t fill your stomach, have limited or no nutrients, but do add to the caloric count. Choose water, herbal teas, and other low-calorie beverages. 

PHYSICAL ACTIVITY 

When we talk about exercise people immediately think of gyms, sports or other vigorous activity. It doesn’t have to be so intense. There are many options which are less overwhelming and just as rewarding. The American College of Sports Medicine recommends at least 150 minutes of moderate aerobic exercise per week. Here’s how you can incorporate exercise in your daily routine. 

• Find Activities You Enjoy: 
  • Choose activities that you genuinely enjoy, to make exercise more sustainable and fun. Whether it’s dancing, hiking, biking, or playing a sport, finding something you love increases the likelihood that you’ll stick with it. YouTube is a treasure when it comes to home exercise. You can find anything for any fitness level; from yoga to dancing to weight training. 

• Set Realistic Goals: 
  • Set achievable and realistic goals for your physical activity. Gradually increase intensity and duration over time to avoid burnout or injury. As soon as you notice the exercise becomes easy, increase intensity and/or time of exercise to avoid hitting a plateau. Always challenge yourself a little bit more than the day before. Don’t be too hard on yourself if some days you’re not up to it. Just start back as soon as you’re up to it. 

• Mix It Up: 
  • Vary your workouts to prevent boredom and target different muscle groups. Incorporate a mix of aerobic exercises (e.g., walking, running, swimming) and strength training for overall fitness. 

• Make it Social: 
  • Exercise with friends or join group classes to make physical activity a social experience. It can be more enjoyable and help you stay motivated. Create a buddy system where you have a partner (or partners) to help with accountability. You will not be as motivated every day so having someone to cheer you on can make a huge difference. 

• Prioritize Consistency: 
  • Consistency is key. Aim for regular, moderate-intensity exercise throughout the week. Even short bouts of activity add up and contribute to overall health. Set your alarm clock 20 minutes earlier and start your day off with simple stretches, yoga or exercise routine. You’ll be surprised how quickly your body responds and how your energy levels will improve throughout the day. 

• Choose Active Transportation: 
  • Walk or bike instead of driving when possible. This can be a practical way to incorporate physical activity into your daily routine. If you live in an area with limited walkability or without safe bike paths (like I do), try parking further from the entrance or taking stairs instead of elevators. 

• Take Breaks at Work: 
  • If you have a sedentary job, take short breaks to stand, stretch, or take a quick walk. You can set an hourly alarm where you move around for 5 minutes and get your colleagues to join to make it more fun and hold each other accountable. 

• Set Reminders: 
  • Use alarms or calendar reminders to prompt you to engage in physical activity. This can help establish a routine until it becomes a habit.  

• Include Strength Training: 
  • Incorporate strength training exercises at least twice a week to improve muscle tone, strength, and bone density. This is especially important for women since we start losing muscle mass from the age of 30, and becomes more noticeable around perimenopause and menopause in their late 40’s to early 50’s. 

• Stay Hydrated: 
  • Drink water before, during, and after exercise to stay hydrated. Proper hydration is essential for optimal performance and recovery. 

• Listen to Your Body: 
  • Pay attention to how your body feels during and after exercise. If you experience pain (not to be confused with normal muscle soreness), it’s essential to address it and, if necessary, seek professional advice. 

• Set a Routine: 
  • Establish a consistent workout routine by scheduling specific times for exercise. Treating it like any other appointment can help prioritize physical activity. 

• Combine Exercise with Leisure: 
  • Combine physical activity with leisure activities. For example, take a nature walk, play a sport, or go for a bike ride in a scenic area. 

• Use Technology: 
  • Consider using fitness apps, wearables, or fitness trackers to monitor your progress and stay motivated. 

STRESS MANAGEMENT 

• Identify Stressors: 
  • Recognize and identify the sources of stress in your life. Understanding what causes stress can help you develop effective coping strategies. 

• Practice Deep Breathing: 
  • Engage in deep breathing exercises to activate the body’s relaxation response. Breathe in slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. 

• Exercise Regularly: 
  • Physical activity is a powerful stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week. 

• Get Adequate Sleep: 
  • Prioritize good sleep hygiene. Aim for 7-9 hours of quality sleep each night. Lack of sleep can contribute to increased stress levels. 

• Establish a Routine: 
  • Create a daily routine to provide structure and predictability, which can help reduce feelings of chaos and stress. 

• Practice Mindfulness and Meditation: 
  • Incorporate mindfulness and meditation into your routine. Mindfulness can help you stay focused on the present moment and reduce anxiety. 

• Limit Caffeine and Sugar Intake: 
  • High levels of caffeine and sugar can contribute to increased anxiety. Moderating their intake can have a positive impact on stress levels. 

• Set Realistic Goals: 
  • Break larger tasks into smaller, more manageable goals. This can make tasks feel less overwhelming and more achievable. 

• Establish Boundaries: 
  • Learn to say no when necessary. Set realistic limits on what you can and cannot do, and communicate these boundaries to others. 

• Connect with Others: 
  • Maintain a support network of friends and family. Sharing your feelings with others can provide emotional support and perspective. 

• Laugh and Have Fun: 
  • Engage in activities that bring joy and laughter. Laughter can have immediate stress-relieving effects. Laughter is the best medicine.

• Time Management: 
  • Prioritize tasks and manage your time effectively. This can help prevent last-minute rushes and reduce stress associated with deadlines. 

• Practice Gratitude: 
  • Keep a gratitude journal and regularly write down things you are thankful for. Focusing on positive aspects of your life can shift your perspective. 

• Disconnect from Technology: 
  • Take breaks from electronic devices and social media. Constant connectivity can contribute to feelings of overwhelm and stress. 

• Seek Professional Support: 
  • If stress becomes overwhelming, consider talking to a mental health professional. They can provide guidance and support to help you manage stress more effectively. 

SLEEP HYGIENE 

• Maintain a Consistent Sleep Schedule: 
  • Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. 

• Create a Relaxing Bedtime Routine: 
  • Develop calming pre-sleep rituals to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques (for example meditation). Aromatherapy with calming scents like lavender or ylang-ylang can further help set the calming mood.  

• Create a Comfortable Sleep Environment: 
  • Ensure your bedroom is conducive to sleep. Keep the room dark, quiet, and cool. Invest in a comfortable mattress and pillows. 

• Limit Exposure to Screens Before Bed: 
  • Avoid electronic devices such as phones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin. 

• Watch Your Diet: 
  • Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep and make it harder to fall asleep. 

• Exercise Regularly: 
  • Engage in regular physical activity but try to finish exercising at least a few hours before bedtime. Exercise promotes better sleep, but doing it too close to bedtime can have the opposite effect. 

• Limit Naps: 
  • If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too close to bedtime. 

• Manage Stress: 
  • Practice stress-reducing techniques such as deep breathing, meditation, or yoga to relax your mind and body before bedtime. 

• Limit Fluid Intake Before Bed: 
  • Reduce the consumption of fluids close to bedtime to minimize the likelihood of waking up during the night for bathroom trips. 

• Expose Yourself to Natural Light: 
  • Get exposure to natural light during the day, especially in the morning. This helps regulate your body’s internal clock and improve your sleep-wake cycle. 

• Limit Clock Watching: 
  • If you find yourself frequently checking the time during the night, turn the clock away from view. Constantly monitoring the clock can create anxiety and make it harder to fall back asleep. 

• Address Uncomfortable Sleep Positions: 
  • If you consistently wake up with discomfort, consider adjusting your sleep position or investing in a different pillow or mattress. 

• Treat Sleep Disorders: 
  • If you suspect you have a sleep disorder, such as insomnia or sleep apnea, seek professional help for diagnosis and treatment. 

• Avoid Stimulating Activities Before Bed: 
  • Engage in relaxing activities before bedtime rather than stimulating ones. Avoid work-related tasks, intense discussions, or activities that may cause stress or anxiety. 

These are just some tips for working towards a healthier you. My advice is to choose just one or two pillars to begin with and follow 3 – 5 tips that you know you can tackle. This journey to wellness takes dedication and patience. It doesn’t happen overnight. But it’s a rewarding journey and soon you will start seeing and feeling the difference. Keep moving forward, don’t stand still. Stay tuned for tips for the remaining 4 pillars.