2024 flew by in the blink of an eye! As we embrace the new year, it is a chance to hit the reset button and realign our priorities. We often make promises to ourselves about adopting healthier habits like eating better, exercising, and getting more sleep. But let's face it, life can throw us curveballs, making it challenging to stick to these goals. That is okay. The key is to show up every day and strive to become the person you aspire to be.
As a local physician, I urge you to make 2025 your healthiest year yet. Here are some valuable tips to support you on your journey:
- Prioritize Restful Sleep: Aim for 7-9 hours of high-quality sleep every night. Establishing a consistent sleep schedule can regulate your body's internal clock, leading to better sleep quality. Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your sleep.
- Nourish Your Body: Fuel yourself with wholesome foods such as fresh fruits, vegetables, whole grains, and lean proteins. Minimize your intake of processed foods and sugary drinks. Focus on consuming a variety of colorful fruits and vegetables to ensure you get a wide range of essential nutrients. Plan your meals and snacks to avoid unhealthy choices.
- Stay Hydrated: Keep your body hydrated by drinking water throughout the day. Hydration is vital for optimal bodily functions and can help prevent dehydration and fatigue. Carry a reusable water bottle with you and aim to drink at least eight glasses of water daily. Pay attention to your body's needs and drink more water when you feel thirsty.
- Regular Exercise: Discover physical activities that bring you joy and strive for at least 30 minutes of moderate-intensity exercise 4-5 days per week. Both strength training and cardio are crucial for burning calories, building lean muscle mass, and boosting your metabolism. Alternate your workouts to prevent monotony and target different muscle groups. Consider joining a fitness class, taking up a new sport, or simply going for a walk or run.
- Set Achievable Goals: Establish realistic health goals for 2025, such as shedding excess weight, exercising more frequently, or quitting smoking. Break down your goals into manageable steps to monitor your progress and keep your motivation levels high. Celebrate your achievements along the way to maintain a positive outlook and stay inspired.
- Establish a Consistent Routine: Create a daily routine that incorporates healthy habits like regular meals, exercise, and sufficient sleep. A routine can help you stay focused and motivated. Be adaptable and flexible with your routine, as necessary. Remember, the aim is to develop a sustainable lifestyle that works for you and your family.
By integrating these strategies into your daily life, you can take substantial strides toward enhancing your overall health and well-being in 2025.
John Epperly, MD, is a medical care provider and joined the Peak Vista team in 2020. Dr. Epperly believes that active listening and education are invaluable so that his patients feel empowered to make excellent health care choices now and in the future.
Establishing resolutions, particularly around New Year's, is a popular practice for many individuals. Each year, people create lists of their desires, goals, and needs, which can lead to varying degrees of success or failure. A significant factor contributing to the abandonment of these resolutions is that they are often unrealistic or overly idealistic. Research conducted by MorningStar Farms indicates that more than two-thirds of participants in a survey stopped pursuing their goals within three months or less.
To improve the likelihood of achieving successful outcomes, it is essential to concentrate on the underlying reasons and methods for change, rather than merely outlining the goals themselves. Consider reflecting on several key questions:
- Why do you want to make this change?
- What motivates you?
- How will you go about implementing this change?
- What changes will occur in your behaviors and mindset?
It is important to anticipate obstacles and fluctuations in motivation. Reviewing past experiences with similar goals can provide valuable insights; identify what strategies were effective and which challenges were encountered. By recognizing previous successes and failures, you can better position yourself for success in future endeavors.
When faced with larger objectives, breaking these down into manageable steps can be particularly helpful. One effective method for this is the SMART goal-setting framework, which includes the following components:
- Specific: Articulate your goal in clear and detailed terms to facilitate precise planning.
- Measurable: Ensure that you can track your progress and assess the achievement of your goal.
- Achievable: Set goals that can realistically be attained within a specific time limit.
- Relevant: Align your goals with your core values and long-term aspirations.
- Time-based: Establish a realistic yet challenging deadline to help prioritize tasks and sustain motivation.
Remember that significant accomplishments require both time and dedication. With persistence and a structured approach, you can successfully reach your goals.
Sherri Sharp, PhD, serves as the Vice President of Behavioral Health at Peak Vista, a position she has held since 2018. Dr. Sharp specializes in facilitating behavioral health changes and supporting individuals in managing chronic health conditions through targeted, short-term interventions.
