Start Your New Year’s Resolutions Today
The holidays are coming – and for many people that means indulging in sweet treats that aren’t available all through the year and putting their health goals temporarily on hold. It’s also hard to squeeze in regular exercise when the fun and festivities are going strong for the next two months. And while it’s ok to occasionally partake, there are some specific things you can do now that will have a positive impact on your health – and make those resolutions a little easier in 2018 – according to Mary McKenzie, D.O., family practice physician with CHI Memorial Integrative Medicine Associates.
Sleep Is A Big Deal
With every new patient, Dr. McKenzie considers all possible obstacles to living a healthy and active lifestyle. For many, lack of restorative sleep is the first area she addresses. Dr. McKenzie recommends establishing a consistent bedtime routine that includes going to bed and getting up the same time every day, keeping the bedroom dark and cool, limiting caffeine intake, and using relaxation exercises to calm the mind and prepare for rest. “If someone wants to exercise but they’re too tired to do it, something’s not working like it should be,” says Dr. McKenzie. “If you’re waking up over and over during the night, snoring or getting out of bed just as tired as when you laid down, you’re not getting the restorative rest necessary for an active lifestyle. Simple changes to this area can have a big impact on your desire to exercise and make better food choices.”
Small Diet & Exercise Tweaks
It can be daunting to consider overhauling your eating habits, especially before Thanksgiving and Christmas! That’s why Dr. McKenzie helps her patients identify one change that can be made in their diet and to their exercise regimen. In many cases, these tweaks to your daily routine can add up to noticeable changes – like helping you lose a few pounds or keep diabetes at bay. “I love helping people find small changes that have a big impact. For one of my patients, we determined that his sugary drink habit was getting in the way of his weight loss goals. He replaced drinking sweet tea with water and lost 8 pounds almost immediately,” says Dr. McKenzie.“We combined that with 20 minutes of walking every day, and he began to see consistent and sustained weight loss.”
Recognize Stressors
Stress is a buzzword in our culture, and for good reason. Many of Dr. McKenzie’s patients experience stress that interferes with their ability to make the best choices about their health. Her patients fill out a stress questionnaire and rate their levels of stress related to work, family, social interactions and financial stability. Then she recommends ways to help manage that stress – through deep breathing exercises, mediation, therapy or medication if necessary. “These seem like simple, common sense steps, but they are really the foundation of healthy living,” says Dr. McKenzie. “When we look at each individual and what they want to accomplish – whether that’s lose weight, lower their blood pressure or have more energy for work or family – we can micro target their obstacles and establish step-by-step plans that can help them on the path to health and wellness.”