Madeleine Morrison, ND

NEW YEAR'S RESOLUTIONS FOR BETTER HEALTH and HAPPINESS
Many people start the New Year with resolutions such as dieting, quitting smoking or drinking, or committing to regular exercise. However, it’s common to find these goals difficult to maintain. Setting reasonable goals, especially those linked to positive activities or rewards, can make a significant difference in sticking to your resolutions.

Creating Enjoyable Exercise Goals
Attaching exercise goals to enjoyable activities can help you stay motivated. For example, consider only watching your favorite TV show while exercising at the gym. Alternatively, you can walk and listen to your favorite podcast or audiobook. For example, I used to run in the woods while listening to True Crime podcasts.

Making Healthier Eating Choices
Eating can be personal and can become habitual. If your lab results show elevated blood sugar or hemoglobin A1c, below diabetic levels, managing carbohydrate cravings becomes important. Begin by keeping a diet diary to check if you are consuming enough protein. Many people find that increasing their protein intake reduces carb cravings.
When shopping for groceries, focus on buying essential carbohydrates and leave items like chips and grain-based pasta on the shelf. Instead, opt for bean-based pastas, Ezekiel or sprouted bread, and a variety of raw, unsalted nuts and seeds. Aim to consume five servings of vegetables and fruit each day. A smoothie with greens and fruit can count for two servings. Consider using non-dairy protein powders. Think of your vegetables as a rainbow and try to include a variety of colors in your daily meals.

Meditation and Mindfulness Practices
Taking time for meditation or mindfulness is another valuable resolution. Plan to spend 20 minutes in the morning or evening sitting or lying down and listening to a guided meditation. Techniques such as visualization or body scans are readily available through apps and online resources. Apps like Insight Timer and Calm offer a free tier and provide a wide range of practices to try on your phone. Other websites, such as compassion.org, also offer free mindfulness practices.

Reducing Screen Time
Another common resolution is to reduce time spent watching TV, using the computer, or being on your phone. Instead, pick up a book and carry it with you in your car or purse for moments when you’re waiting. Set boundaries for device usage, such as turning off the TV or going to bed by 9 PM and reading a book instead. Restrict TV/downloading to times when you’re working out. Use book reviews to find titles that interest you and visit the library to browse books or magazines.

Building Community Connections
Community involvement is an area not often considered when making resolutions. Join group exercise classes such as yoga, dance, weight training, rock climbing, pickleball, or tennis. Attend healthy cooking classes or demonstrations to learn new ideas and skills. Participate in book clubs, which are often available at local libraries. Even online platforms like Insight Timer offer worldwide communities for meditation and communication.

Setting Reasonable and Holistic Goals
This New Year, consider making or adapting your resolution to be reasonable and to address multiple areas of your life. All of the suggestions above contribute to better health, supporting cardiac care, reducing inflammation, and lowering the risk of diseases such as cancer. Stress is closely linked to disease, and these changes can improve your body’s stress response. Healthy exercise, eating, meditation and mindfulness, reduced device time, reading, and community involvement lead to improved health and greater happiness.

Blessings and Happy New Year !
Dr Maddy

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H/T Trish Main