What do you want to make of 2024?
Prioritizing yourself is not a selfish goal. Focusing on self-care for the upcoming year, in many ways, can impact those around you, as well. You can’t give what you don’t already have.
Dr. Scott Sanford, regional medical director with MD Now Urgent Care in Orlando, said you must first set realistic and clear goals. What would you truly like to achieve in the New Year that would help you to embrace your values and drive closer to your aspirations?
1. Provide your body nutrition
“Truly nourishing your body in a healthy manner is a common goal,” Sanford said. “The direction we choose, however, can be particularly difficult to map in our ‘social media society’ that is often replete with misinformation or personal bias.”
Take, for example, the popular ketogenic diet, or high fat diet. Sanford said going keto may have some health benefits for select individuals. However, it also can pose some personal health challenges that need to be considered.
“Commonly overlooked is that a low carbohydrate diet may limit the availability of important nutrients that are normally found in foods like fruits, legumes and certain grains,” Sanford said. “In addition, a ketogenic diet may trigger a reduction in insulin levels which may indirectly increase urinary output. This may potentially alter levels of sodium, potassium and magnesium in our bodies.”
These are important minerals that are important for the function of our body’s muscles. Another thing to consider is that consuming a high fat diet raises concern for heart disease.
2. Tailor your weight loss plan to you
“Although weight loss may be commonly achieved, certain individuals may find their cholesterol levels significantly adversely impacted,” Sanford said. “Individuals with certain pre-existing medical conditions such as pancreatic insufficiency, liver disease, gallbladder issues or metabolic diseases should approach a ketogenic diet with particular caution.”
So, what should you do?
“It is important to consult with a registered dietician or health care professional when your goal is to make sound dietary changes,” Sanford said. “In any diet program, it is important to plan and prepare your meal in advance.”
Sanford recommended investing the time to make healthier choices, plan portions and avoid the temptations of fast food. You can practice portion control by being mindful of your meal. Slowly savor the taste, texture and composition of your meal.
“Enjoying the experience in a non-rushed manner gives your body that time it needs to achieve satiety without overeating,” Sanford said. “Be patient and realistic with your diet. Sustainable changes take time to achieve. Avoid quick-fix diets that will ultimately threaten your long-term success.”
3. Manage sleep and stress
Also, commonly overlooked as a factor in your general wellbeing is having healthy sleep hygiene.
“Most adults require seven to nine hours of sleep each night to support your body’s wellbeing and to maintain a healthy balance of appetite regulating hormones,” Sanford said. “Chronic stress is a key villain when it comes to maintaining optimal sleep habits.”
Stress also increases cardiovascular risks, negatively impacts immune function and often interferes with healthy gastrointestinal functioning.
The combined health effects of chronic stress and sleep deprivation have been cited as key agents in accelerating the entire aging process.
Sanford said it’s important to practice mindfulness, as well. Living in the moment, not in the past, or projecting into the future, is a key to combatting stress.
“Consciously taking a gratitude inventory, every day, of those things in our life that are good and pleasing helps to maintain great mental health resilience,” Sanford said.
4. Limit alcohol intake
Sanford also said to be mindful of the potential for alcohol to contribute to feelings of emotional stress.
“Although alcohol is a depressant and may initially have a calming effect, the rebound that can come after over overindulging can cause a significant stress on our body, both emotionally and physically,” Sanford said.
Sanford said moderate alcohol consumption for men in this country is considered to be defined as two standard drinks per day. A standard drink contains about 14 grams of alcohol. Moderate consumption for a female is generally defined as one drink.
“It is also advised, however, to have alcohol-free days through the week,” Sanford said. “Avoid excessive or daily drinking.”
5. Practice self-care
To make 2024 the best year yet, take the time for self-reflection and practice self-care. It’s not -- by any means -- selfish to practice self-care.
“Design a healthy approach to your diet, practice mindfulness and maintain good sleep hygiene,” Sanford said. “The overall benefit has been shown to decrease inflammation in our bodies, a main disease-inciting and aging factor in our lives.”
Sanford said to surround yourself with positive and like-minded people who can also be a catalyst for success. Consider joining groups or organizations that are aligned with your values and interests.
Sanford had one final but important tip: “Embrace self-reflection and self-compassion. You should always be there for you.”
To learn more about how you can succeed in creating and maintaining better habits, or to speak to a health care professional, visit an MD Now Urgent Care clinic.