Cover Story

Path to wellness

Does a new year mean a new you? Every new year, people seek ways to enhance the quality of their lives. The path toward a healthier you involves your mind, body and soul for optimal success. The following tips can help you achieve a healthier lifestyle that you can use year after year.

by Sarah Madewell

The decision to improve the quality of your life is probably the most important, yet difficult, choice you can make. When you focus on your mind, body and soul, you are taking steps toward a healthier you that can last a lifetime. Whether the goal is to eat healthier, lose weight, decrease stress, get better sleep, kick a bad habit like smoking or simply be happier, there is never a better time to start than now.

Step One: Mental Commitment

Choosing a goal might be easy. However, reaching that goal can be challenging. Make sure you are ready. Ask yourself: What is the goal? Are you in a healthy mental state to achieve that goal? A healthy mind is the solid foundation and the first step toward an optimal lifestyle. Mental well-being assists in developing realistic goals, setting a strong mindset and achieving success in healthier living.

Mental health

Mental health is one of the most reported-on health issues in recent years. Entities like the World Health Organization (WHO) acknowledge the importance of quality mental health care to improve overall well-being and help prevent sicknesses, disabilities and early death.

Angie Delamore, a nurse and a certified nurse coach, provides health and wellness advice using nursing fundamentals. She says poor mental health is exhausting and takes away the energy a person needs to better themselves, and asserts that “a positive attitude is a catalyst for better wellness” and “a positive influence of community, friends, counseling [and] coaching can be the glue that motivates you” to succeed.

Some ways to improve mental health might include:

Be active. Go on walks, tidy the house, dance, ride your bike, garden, etc.

Meditate. Ease your mind, decrease anxiety and promote cognitive function.

Turn electronics off. Electronics stimulate your brain, which can sometimes cause agitation, irritability and anger. Calm your brain by putting down the electronic devices.

Be social. Call, text or meet a friend.

Shut down. Get seven to nine hours of sleep at night.

Get counseling. Talk therapy helps address problems, find solutions, build coping skills and change unhealthy thought processes.

Take a vacation or mental health day. Taking time off is recommended for mental well-being and can improve work performance upon return.

Mindset

According to the Merriam-Webster dictionary, mindset is a “mental attitude or inclination” that positions you for a specific purpose, such as setting goals for better health. It is a way of thinking that gives you the readiness to commit and enables you to do things you would not have done otherwise. A strong mindset drives you to follow through and become successful.

Terry Reed, a certified fitness trainer, nutritionist coach and co-owner of Full Fledged Fitness in Wichita, Kansas, says, to develop a mindset, you must “find your why.” Why are you doing this? Write it down and hang it somewhere you can easily see it. Look at it every day and know you are doing it for that reason. That helps create a mindset.

If you feel you are losing momentum, look at your “whys.” Reed reminds you to think about where you were before, and where you want to be. Remember the reason you are doing this. “Priorities and goals are where it’s at,” he says. “If you know where you want to be, you have to at least put one foot in front of the other.”

Left to right: © Monkey Business; Kitreel; Krakenimages.com / stock.adobe.com

Step two: spring into action

The next step is to take action. As a nurse coach, Delamore works with clients to identify their health needs, co-create an action plan and execute that plan. She teaches clients how to “trust themselves, have faith, explore and see what life is supposed to be.”

In addition to mental health care, optimizing nutrition and exercise are excellent ways to improve your overall health and quality of life. Understanding basic nutrition and identifying the common types of exercise can be all you need for deciding what foods and fitness regimens are best for you to create your personalized plan.

Working out

To begin exercising, start slow, follow safety measures and, if you need help, ask a professional such as a fitness trainer or physical therapist. Talk with your doctor if you have health concerns before beginning any exercise regimen. Decide how long each day and how many days a week you want to devote to exercising. A great start could be 30 minutes per day, three days per week. Prepare by drinking plenty of water, and dress accordingly.

Types of exercise

Exercise can comprise many different types of physical activity. Even with physical restrictions, there is usually a way to exercise your body. The National Institute on Aging describes the four types of exercise:

Endurance. Exercise that gets the heart rate up, improving blood circulation and oxygenation.

Strength. Exercise that involves weight-lifting, stretch bands, stress balls or daily activities such as carrying grocery bags. Muscle strengthening supports weight control, balance and decreased fall risk.

Balance. Exercise, such as tai chi and yoga, that encourages muscle control and strengthening, inner focus and meditation practices.

Flexibility. Exercise that involves stretching muscles of the shoulders, arms, back, chest, thighs, calves and ankles.

Regular physical activity can provide numerous health benefits, including weight loss, mental wellness and function, a stronger immune system and overall strength. The Centers for Disease Control and Prevention reports that regular exercise reduces risk of falls, illness, heart disease, stroke, diabetes and some cancers. Exercising prolongs life.

Balanced nutrition

According to the WHO, a healthy diet “balances calorie consumption with energy expenditure and should emphasize a balance of protein, fiber-rich carbohydrates and unsaturated fats, with no trans fats and limited intakes of [added] sugars, saturated fats and salt.”

This translates to vegetables, fruits and whole grains, along with protein, dairy and nondairy products, as well as “good” fats and vegetable oils.

Leafy dark greens and vegetables with dark reds and yellows, such as lettuce, spinach, cabbage, avocados, cucumbers, zucchini, celery, broccoli, green beans, tomatoes, carrots, bell peppers, cauliflower and squash, are highly nutritious.

Whole fruits that are fresh, canned, frozen or dried are the most nutrient-dense forms. Juice made from fruits such as apples, peaches, pears, pineapple, bananas, berries, melons and citrus contain plenty of nutrients but should be mixed with only fresh water, without added sugar.

Whole grains and cereals high in fiber include brown rice, oats, barley, wheat and rye.

Quality protein can be found in lean meats, poultry, eggs, legumes, nuts, seeds and soy. Limit your intake of processed and fatty meats like bologna, salami, bacon and red meat.

It is OK to use oils and unsaturated fats in your diet. These fats help maintain high-density lipoprotein (HDL, aka “good cholesterol”), which lowers the risk of heart disease and stroke. Vegetable oils, olive oil, avocados, walnuts, pecans and salmon provide energy, help absorb nutrients and support essential processes.

Saturated fat should not exceed 10% of daily calories, and trans fats—found in processed and deep-fried foods like french fries and doughnuts—should be avoided whenever possible.

If you have conditions such as diabetes or heart disease, consult with your doctor or a nutritionist to create a personalized food plan.

Step three: soulful success

The last step for better health and quality of life is connecting your mindset and actions with your innermost self, or what many people describe as their soul. Giving you a deeper understanding of why you want to achieve these goals, a healthy soul can promote dedication, devotion, determination and an appetite for success.

Spiritual health

Spiritual health is the way in which someone finds self-worth and soulful healing, and it can have a profound positive impact on mental and physical health. A healthy spirit can be derived from religion, nature, meditation, upbringing or spiritual coaching and can give you purpose and understanding of your life and the lives of others. Support your spirit by providing positive environments in your home life, work and relationships.

Spiritual health benefits include:

Overall happiness and contentment
Self-empowerment
Self-awareness
Self-actualization
Sense of deep connection (to others, nature, a higher power)
Relief from depression, anxiety and stress
Lower health risks like heart disease and stroke
Illness prevention

The transformation

These cohesive steps to better health and happiness provide strong roots for better habits, refined moral principles and a new outlook on life. Positive changes can give new meaning to living a healthy lifestyle. So, find your passion, find your why and step into the new you.

fuel for the soul

For some people, spiritual health is vital for improving wellness and quality of life. Surround yourself with positive influences and replenish your soul with these suggestions:

Meditation
Yoga
Massage
Hobbies
Connecting with a friend
Reading a book
Attending a place of worship
Relaxing in a quiet place
Listening to music
Writing in a journal
Spending time in nature—SM

exercise spots

Options abound indoors and outdoors, depending on your goals, most-enjoyed activities, scheduled tasks and, of course, the weather. Here’s a look.

Cardio equipment
A treadmill, rowing machine, stationary bike or elliptical machine
Weightlifting
Free weights and muscle-building machines for exercises such as ab crunches and leg curls
group classes
Aerobics, dance, yoga, cycling, water aerobics
outdoor activities
Walking, jogging or bicycling the neighborhood, joining recreational sports teams
Home workouts
With the proper equipment, many gym activities can be done at home.
Household tasks
Gardening, wiping windows, walking the dog or washing the car. Simply staying active is vital to maintaining a healthy lifestyle.—SM

grocery tips

Things to consider when shopping for food:

Check the Nutrition Facts label on food items—calories per serving (or per whole container), nutrient content and the percent daily value are excellent resources to help monitor what you eat. Vitamins, minerals and electrolytes are often listed as well.
“Low-fat” or “no sodium” may mean an unwanted alternate ingredient, such as sugar, starch or artificial sweeteners, was added. Refer to the Nutrition Facts label instead.
With canned fruits and veggies, be sure the fruit is stored in juice, not syrup. Also, rinsing the veggies will dramatically decrease salt content.
Frozen fruits and vegetables can be good alternatives for busy families who need food to last longer.—SM

Sarah Madewell has been a nurse for 20 years, working in critical care and surgery recovery; she now specializes in health care writing.