As we enter 2024, this is your reminder to set healthy intentions. Reflecting on 2023, it is safe to say that many of us can relate to the feeling of being constantly busy, rushing from one thing to the next. While it’s positive to stay busy and productive, overextending ourselves can result in feeling drained and adversely affect our health. Remember, you can’t pour from an empty cup.
If you don’t make time to slow down, your body will force you to. Excessive stress has been associated with serious health problems, including cardiovascular conditions, mental health disorders, digestive issues, sleep disorders, an increased risk of substance abuse, and more. In this blog post, we have outlined simple, but effective self-care strategies you can implement to feel your happiest and healthiest this 2024!
Everyday Movement
With colder weather and reduced sunlight in the winter months, finding the motivation to workout can be a challenge. However, neglecting movement not only hurts you physically, but also mentally. Daily exercise, even if it is just taking a walk, has shown to have significant impacts on our mental health.
Find what works for you
A key tip to make working out feel less of a chore, but rather something you enjoy is finding exercises that feel right for you. Not everyone is a runner, a yogi, or a fan of strength training. So, it is important to experiment and find what feels right for you. By trying different workouts and signing up for different fitness classes, you may surprise yourself and discover something you’d never think you would like.
Get Creative
Working out does not have to be something you dread, and there are plenty of creative ways you can incorporate healthy movement into your day. A fun activity (typically free of cost) is taking a nature hike! The outdoors and spending time in nature also has various benefits on our mental and physical health.
Colorful Diet
The winter season presents the opportunity to try colorful seasonal produce, rich in vitamins, minerals, antioxidants, and fiber to give you an extra boost of energy during the colder months.
Winter seasonal vegetables are good sources of vitamin A, C, and K. Most winter vegetables are harvested in October – February. So, what fruits and vegetables should you be looking for in the New Year? Follow the list below.
- Squash – Rich in nutrients and an excellent source of vitamins A, C, and E. Squash is also high in fiber and contains antioxidants.
- Kale – Leafy green vegetable that’s high in fiber, vitamins A and K, and minerals like copper and potassium. Good source of antioxidants!
- Collard Greens – Leafy green vegetables with high levels of vitamins A and K and calcium.
- Meyer Lemon – Meyer lemons are sweeter than traditional lemons and high in vitamin C. The skins of these fruits are also a great source of calcium.
- Celery Root – Celery root is an excellent source of vitamins C and K, as well as potassium and folate. High in antioxidants.
- Broccoli – High in fiber, good source of vitamins C and K, rich in minerals like potassium and magnesium
- Cauliflower – Good source of vitamins C and K, high in folate and antioxidants
- Cranberries – These winter berries are a great source of antioxidants, high in fiber and vitamin C.
- Carrots – Good source of beta carotene, vitamins A, K, and B complex. High in minerals like potassium and magnesium
- Cabbage – Leafy green that has high levels of vitamin C, folate, and fiber
- Brussel Sprouts – High in Vitamin A and C, high folate levels, and rich in minerals like potassium and fiber
- Citrus fruit – Oranges, tangerines, grapefruit, clementines, etc. are winter fruits containing a good source of vitamin C
- Pears – Winter fruits contain vitamin c, fiber, potassium, and folate.
- Beets – Good source of fiber, potassium, and magnesium
Don’t Skip Health Appointments
Going to the doctor is not always something you look forward to doing. When you have a busy day, it may feel like an inconvenience to have to stop at the doctors for your appointment. However, it is absolutely important that you do. Missing appointments frequently can be detrimental to your health. Although you may feel okay, there could be underlying issues that you may not be aware of. Checking in with your doctor regularly will ensure that issues are detected ahead of time so appropriate treatment can be given.
Take a Vacation
Everyone deserves the chance to unplug, recharge, and rest. Vacations are good for our health, and if you’re fortunate enough, you may be able to take several throughout the year. Getting away every once in awhile can help change your perspective, broaden your horizons, and may even get you up and moving around more. If you travel someplace warm, the sunlight can help with increasing serotonin levels. Don’t forget to apply sunscreen multiple times throughout the day! Sun exposure and burns can be extremely dangerous and lead to skin cancer down the line. Be smart and seek shade when necessary.
Prioritize Sleep
Getting enough sleep each night is not talked about enough. It is critical to get at least 7 hours of sleep each night. Lack of sleep can impact how we function, reduce productivity, and cause a strain on our mental health. A good tip for getting better sleep each night is to limit screen time before bed.
At Brooks TLC Hospital, our goal is to help our patients feel like the healthiest version of themselves. If you are experiencing health issues, our caring staff is here to help and would love to answer any questions you have. Call us today at 716-366-1111.
Sources:
https://pressed.com/blog/winter-fruits-and-vegatables-in-season
