Start Fresh: Practical Tips to Kickstart Your Wellness Journey This New Year

The new year is the perfect time to focus on your well-being and overall health, especially if you have specific goals in mind. From improving your mindfulness and mental clarity, physical fitness, or even making changes to your lifestyle, there are real, practical tips that can have a lasting impact. Making small changes in your daily routine can add up to significant improvements in your daily life, offering long-term benefits for both your mind and body. Exploring how to kickstart your wellness journey this year will allow you to spend more time focusing on your heart health, nutrition, mental clarity, and overall fitness.

Prioritize Your Heart Health

When you feel physically unfit and unwell, it can be difficult to focus on setting and achieving goals, whether work-related or within your personal life. One of the most important areas to focus on includes your heart health, as heart disease is one of the leading causes of death around the world. However, a few small, practical, proactive changes to your daily routine can significantly improve your heart health at any age. Several tips to when you’re attempting to improve your heart health include:

Remain Physically Active: Regardless of your age, staying physically active is vital to remain proactive when it comes to your heart health. Simple exercises such as stretching, yoga, cycling, or daily walks (for at least 30 minutes) can significantly reduce cardiovascular disease by improving the circulation in your body and strengthening the heart itself.
Take Active Breaks: If you’re working at a desk, it’s important to take active breaks to walk around, stretch, and stand in different positions. This will keep your cardiovascular system functioning properly while reducing the risk of developing blood clots (especially when sitting for hours at a time).
Regular Blood Work: Getting regular blood work from your general physician (GP) can help you monitor your blood pressure, cholesterol, and blood sugar levels so you can remain proactive about any changes you need to make for your heart health as needed.

The Power of Nutrition and Your Wellness Journey

Knowing that the link between nutrition and wellness is very real is essential if you’re focused on getting healthy in any way this year. The food we consume directly impacts our bodies and how they function, which is why it’s crucial to become educated before heading to the grocery store. The food you consume will directly impact your body’s immune system and, in many cases, even your energy levels throughout the day. There are several steps and tips to keep in mind to improve your nutrition:

Hydration is Key: Drinking at least 8 full glasses of water while remaining active and eating a healthy, balanced diet, is one of the most important steps you can take on your wellness journey. Not only will drinking water keep you hydrated, but it will also help in toxin elimination, digestion, and even the management of your body’s metabolism.
Choose the Right Foods: Consume more whole foods and healthy fats. Skip processed foods, foods high in refined sugar, and foods that are laden with chemical ingredients. When visiting your local grocery store, stick to the outer aisles while browsing for fresh meats, fruits, vegetables, nuts, and seeds. Avoid seed oils that trigger inflammation and stick to healthier fats when cooking, such as olive oil, avocado oil, beef tallow, lard, and butter.
Portions: Portion control is another element of losing weight or maintaining a healthy weight. Overeating can lead to other health-related issues and may be caused by underlying mental or emotional stress. Mindful eating can help you detect hunger cues and when you feel full.
Balanced Meals: Avoid eating just one item each time you sit down for a meal. Balancing your meals with a variety of food groups and consuming as many whole foods as possible will provide your body with the antioxidants, vitamins, minerals, and nutrients it needs to thrive.

Mindfulness for Stress Management

Mental and emotional wellness is essential on any wellness journey. Without tending to your mental and emotional health, focusing on your physical fitness, social relationships, and even your work can become tedious and overwhelming. Managing stress through mindfulness activities and practices can significantly boost your mood, improve your health, and allow you to experience the clarity you’re seeking in your day-to-day life. A few strategies you can use to improve your mental and emotional wellness include:

Sleep Hygiene: Getting adequate sleep each night should never be overlooked. Proper sleep hygiene is vital to physical and emotional well-being at any age, regardless of your lifestyle. It’s essential to aim for 7 to 9 hours of quality sleep each time. Establishing a nighttime routine and avoiding electronics and snacking before bed can help minimize disruptions during your sleep each night.
Mindfulness Exercises: Practicing mindfulness each morning is a great way to start any day. Focus on your breath, thoughts in the morning, and how you want your day to go. Visualization techniques can also help you plan your day in advance before going to sleep, avoiding restlessness and anxiety as you attempt to head to bed for the evening.
Stress-Reducing Hobbies and Activities: Stress is a major contributor to heart disease, anxiety disorders, and other physically debilitating or chronic conditions. If you’re determined to take control of your mind, you can start by incorporating stress-reducing activities and hobbies into your routine. From journaling and walking to gardening, reading, or crafting, many hobbies can help you relax and spend more time focusing on positive thoughts, rather than feeling stressed out and overwhelmed.
Screen Time Limitations: Today, screens are used to complete almost every task, from calling someone you know to ordering groceries for delivery. However, excessive screen time (especially when connected to social media platforms), can contribute to growing feelings of anxiety, panic, stress, and the fear of missing out (also known as FOMO). Set screen time limitations to avoid feeling irritable or out of control with your emotions. Spend more time on your hobbies, outdoors, or even socializing with family and friends if you believe your screen time is starting to impact your mental or emotional health.

Starting fresh with a positive mindset on your wellness journey doesn’t require drastic and overnight changes. Prioritizing physical and mental well-being and making realistic, sustainable changes to your routine can have a significant impact on your mental and emotional health. Understanding how physical and mental wellness are intrinsically linked can help you determine which small, consistent, proactive steps are right for your own life for the lasting changes you desire.

Megan Isola

Megan Isola holds a Bachelor of Science in Hospitality and a minor in Business Marketing from Cal State University Chico. She enjoys going to concerts, trying new restaurants, and hanging out with friends.