By April D. Beresford, FNP-C, DipACLM
For those of us trying to stick to a health-promoting lifestyle, or build new habits, January often
brings changes. Whether its building a new exercise routine, making changes to improve your
nutrition, connect more regularly with loved ones, or get better sleep every night, the new
calendar year is often seen as a fresh start. Here are a few simple suggestions to get started
with some good habits:
- Hydrate, hydrate, HYDRATE! Keep water on hand throughout the day, and sip water
intermittently if you choose to indulge in a sugary drink, alcohol or other high-calorie
beverage(s). The body often misinterprets ‘hunger’ signals when its water we really
need, and drinking water helps us limit the indulgences. If you do choose to consume
alcohol, set a goal for alcohol use before you start, and stick to it. Diet sodas, though
they are low- or no-calorie drinks, often promote heightened hunger signals because of
the ultra-sweet non-nutritional chemical additives, and should be avoided. - Prioritize sleep. Adults should be getting 8 to 8 ½ hours of sleep per night, and
adolescents need even more. Cutting back on sleep to enjoy late-night celebrations
may leave you feeling less than amazing for the next few days. - Plan ahead. If you are joining friends or family for a post-holiday meal, plan ahead by
bringing a healthy high-fiber plant-based dish to share. Snack on something healthy
before you go, so you’re not overly-hungry when you arrive and feel tempted to take
larger portions of food than you normally would. Take a visual survey of all of the food
before you start choosing what will go on your plate, and always start a meal with the
healthiest options first. - Stop when you’re ahead. Place your fork back down on the table between bites, chew
slowly and take time to savor the conversations with loved ones during a meal.
Remember that it takes time for the ‘I’m full’ signal to leave your stomach and reach your
brain. Stop eating when you’re ¾ full, not “stuffed”. - Learn the art of saying ‘no’. Setting boundaries when necessary is often they key to
maintaining healthy relationships. Know your limits, and prioritize your own self-care.
Remember that good ol’ oxygen mask that drops down from the airplane ceiling in case
of emergencies? Secure your own air mask FIRST, or you won’t be bringing the best
version of yourself to go help others!
Remember that GOOD HEALTH is the best gift of all, and the ultimate key to enjoying life.
Managing our lifestyle habits with information and intention is the best way for us to achieve and
preserve our own health, and a great way to inspire others to do the same.
