Setting and Achieving Healthy Lifestyle Goals in the New Year
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share her top tips for setting and achieving healthy lifestyle goals in the new year.
The new year always presents a great opportunity to make changes for the better, especially when it comes to health and well-being. There's positive momentum, as well as a sense of freshness and excitement in the air. Feeling good in our bodies and developing a healthy lifestyle can be instrumental in improving our overall quality of life. Today, I'll be sharing some tips for how to create and stick to healthy lifestyle goals in 2023.
Establish clear and achievable goals
The first step in setting effective goals is to ensure that they actually matter to you. Before dedicating time and energy towards reaching a specific objective, take a moment to reflect on whether this goal is something that will truly make an impact in your life. Ask yourself the following questions:
“What do I hope to gain?"
"How will achieving this goal benefit me?"
"Is this the best way to get there?”
Identifying your motivation behind a goal makes it easier to remain committed and on track.
Be realistic about your goals
Once you have established why you are setting this goal, set realistic goals that can be achieved with some effort. If you're struggling to come up with attainable goals, ask yourself:
“What is something that I can do today to get closer to my desired outcomes?”
For example, if one of your resolutions is to start exercising more in the new year, begin by setting a goal of going for a walk every day. Once you become comfortable with your routine, you can gradually increase your activity level and challenge yourself in new ways.
This is one of the most important aspects of goal-setting, especially when it comes to health and wellness. It’s important to set achievable and manageable goals that don't overwhelm you or make your feel discouraged. Set yourself up for success. As another example, if you want to start eating more plant-based foods, prioritize one or two recipes to start with, rather than jumping into several drastic changes. (Feel free to check out some of my favorite plant-based breakfast recipes for inspiration). Rather than giving yourself a mountain to climb, break up the goal into achievable steps.
Create an action plan:
Once you’ve set realistic goals for yourself, the next step is to create an action plan that outlines how you will go about achieving them. I highly recommend meeting with your doctor to discuss your goals and get advice on how to reach them. As part of my concierge medicine membership, I focus on a more personalized, intensive, and coordinated approach to help you achieve better health and wellness by adding important enhancements that can make all of the difference in your healthcare experience. You are welcome to contact my office to learn more.
Take into account any potential obstacles or challenges you may face.
When you are creating your plan, it is important to take into account any potential obstacles or challenges that may arise so that you can thoughtfully plan for them. Often, action plans will have clearly established milestones and deadlines that need to be adhered to, but allowing for flexibility from the outset will save time and frustration should any roadblocks pop up. Planning with flexibility in mind allows room for these necessary adjustments when necessary. Sticking to an inflexible plan can quickly become a frustrating experience. Be sure to create plans that move fluidly and allow room for unexpected changes so you can keep your project on track and make positive progress toward meeting your end goal.
Use Reliable Resources
Seeking advice from qualified professionals and reliable sources of information is key when setting health-related goals. Working with a physician, physical therapist, or nutritionist can provide you with evidence-based advice tailored to your needs. You'll be able to make informed decisions about your health and get the support you need to stay on track. Our office uses Food as Medicine as an excellent resource for evidence-based nutrition advice and recipes that can help you reach your physical health goals in the new year.
Consider eating more plant-based foods
Eating plant-based foods is an excellent way to improve your overall health and well-being. Plant-based diets are typically rich in fiber, antioxidants, vitamins, minerals, and healthy phytochemicals that can help reduce the risk of developing chronic diseases such as heart disease, diabetes, and obesity. Simply introducing more plant-based foods into your diet is an excellent way to get started on your health and wellness journey.
Drink more water
You probably already know that drinking enough water is essential for your health, but it’s always a good idea to remind yourself. Water helps to flush toxins out of your body and keep you hydrated. Dehydration can cause headaches, fatigue, and difficulty concentrating. Try setting a goal of drinking 8 glasses of water a day or carrying around a reusable water bottle wherever you go.
Get enough sleep
Getting adequate amounts of sleep is essential for your physical and mental health. Not getting enough sleep can have a negative impact on your mood, productivity, and overall well-being. Make sure to set aside at least 7-8 hours every night for your body to rest and recharge. You can read my guide to optimal sleep for better health here.
Reduce processed foods
Processed foods often contain large amounts of sugar, salt, and unhealthy fats that can be detrimental to your health over time. Try reducing the number of processed foods you eat and focus on incorporating more whole, natural ingredients into your meals. For those struggling with hypertension, reducing the amount of salt and processed foods, and adding more anti-inflammatory ingredients may reduce your blood pressure.
Reduce stress
Self-care is an important part of achieving lasting health and wellness. This can include activities like meditating, journaling, spending time in nature, or simply taking some time for yourself. Self-care helps to reduce stress and anxiety, improves mental clarity, and boosts your mood and overall well-being. Here's my guide to stress relief for optimal health.
Celebrate your successes
It’s important to acknowledge and celebrate every small win along the way, no matter how small. Acknowledge yourself for working towards a healthier lifestyle and congratulate yourself as you reach each milestone. This will keep you motivated and remind you of the progress that you have made. Celebrating your successes will also help to keep you on track and remind you that it is possible to achieve your health and wellness goals.
I hope this advice gives you the confidence to start setting and achieving healthy lifestyle goals in the new year. Remember, it is important to remain realistic and committed to your desired outcomes - but most of all, enjoy the journey and always celebrate your accomplishments!
Take care and be well.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.