TIPS FOR IMPROVING YOUR HEALTH, STRENGTH, AND ENERGY IN 2023

Dr. Tariq Jagnarine
Family Medicine, Endocrinology/Diabetes

We are in the year 2023 for just a few days now; and just like that, it’s that time of the year again, when we make (and this time hopefully keep) some New Year’s resolutions, especially related to health.
Persons may have “the usual suspects” in mind, including a vow to lose weight, eat healthily, sleep more, and exercise every day; all from January 1st, 2023. Right?
This time, what if, instead of using the very heavy term “new year’s resolution”, we could start small, with “healthy habits” that are easier to keep up with?
Let’s look at some tips that can help us to bring a shift in our lives, and improve our overall health and well-being in 2023.

1. MAKE YOUR WELL-BEING A PRIORITY
Think of health first, and not as the last thing – only when something goes wrong. Remember, good health is our most valuable asset for a meaningful and complete life.
Work, relationships, finances, future, and quality of life depend on how healthy we are. So, our health should always be a priority.
Some ways to take care of one’s physical health include watching what one eats, bringing movement into one’s life, getting enough sleep, and making time for regular health checkups.
For a healthy life, focus on mental health too. Spend time with family and friends, deal with stress in healthy ways; and do not shy away from seeking professional help if it gets overwhelming.

2. BUILD A HEALTHY RELATIONSHIP WITH FOOD
Think of food positively. Food provides nourishment and sustenance. Our body needs food to be able to develop, grow, move, play, and work.
This new year, instead of labelling foods as good or bad, replace processed foods with whole, natural foods whenever possible, and eat a wide variety of foods in moderation. Remember, healthy eating is not an overnight change; it should be a way of life.
Make small, sustainable changes to your diet, such as adding a salad to one meal in a day. Speak to a dietitian or nutritionist, who can help to make informed food choices as per one’s bodily needs.

3. MOVE MORE EVERYDAY
Instead of a resolution about losing weight, make a habit of incorporating more movement and physical activity in your daily routine. Start with 10 minutes a day, and move up to 30 when comfortable. It can be any activity that is enjoyable. Take walks, dance, go for a swim, or join a Zumba or yoga class. Focus on the activity and the feeling it creates.
By making time for a joyful physical activity every day, people would soon be able to see its effects on their physical and mental health. Any weight loss that happens is only a bonus!

4. TRY BREAKING WITH AN UNHEALTHY HABIT
Almost everyone has a habit they are trying to kick, however unsuccessfully they are trying to do that. Be it endless scrolling on the phone, burning up countless cigarettes, loading up on sugary treats, or whatever.
Start with taking tiny steps away from the habit. Make an hour before bedtime screen-free, cut back on the number of cigarettes smoked every day, or choose fruit as the after-meal sweet fix.
Identifying the triggers that lead to the unhealthy habit can help to devise a plan to avoid the habit. Try to kick the habit every day, even if some days are missed. With persistence and patience, the new healthy habit will be as easy a part of your routine as the old one.

5. BE KIND TO YOURSELF AND OTHERS
This may seem like the easiest one on the list, but it is not. How many years’ ends have we sat wondering about tasks left unaccomplished, goals unmet, or simply for just not doing or being enough?
Pause, take a deep breath, and provide reassurance that it is okay to fail, and learn from your experiences. Physical and mental health is an ongoing journey. It is best to start fresh every day. Start again tomorrow with a healthy meal, some movement, and some “me” time.
Remember to be kind to others on their health journey, as well. Everyone has their struggles and stories that others know nothing about.

6. CONNECT WITH OTHERS
More than 90% of people with high vitality report making time for relationships

7. MAKE AN APPOINTMENT FOR YOUR ANNUAL CHECKUP
People with higher vitality routinely check their health to track how they are doing. And more than 90% report having a primary healthcare provider.

8. IDENTIFY ONE HELPFUL RESOURCE
Sometimes we need help from others to boost our vitality – and many resources are available through websites, community groups, etc.

9. GIVE BACK TO YOUR COMMUNITY
Altruism is a powerful tool for self-growth, and research has shown that acts of kindness or service can improve your health and well-being
Note: You do not have to be a “New You” in the New Year. The same old you can choose whole foods, movement, health, and kindness to make 2023 a great year!