Small adjustments will lead to big health changes in New Year

By Dr. Adam Bitterman

The adage, “Don’t sweat the small stuff,” doesn’t apply when it comes to our health and wellbeing. The key to having a meaningful impact is by making small, consistent changes. They need to be achievable to be lasting. This includes more sleep, better eating habits and more exercise. Here's a rundown of how to achieve these goals.

Prioritize Sleep

Quality sleep is the foundation of our wellbeing, giving our bodies and minds a chance to restore and rejuvenate. Establishing good sleep hygiene is all about making incremental changes, and can make a tremendous difference in our health. Focus on establishing soothing, consistent sleep, and stress-free bedtime routine. That can include limiting or eliminating screen time before you close your eyes, reading, breathing exercises, or gentle stretching. Some people whose minds race at bedtime turn to strategies like cognitive shuffling, which can help interrupt the thinking and planning many of us fall into at bedtime.

Most people sleep well in rooms that are cool, dark, and quiet. Look around to see if your bedroom might be too bright or has disruptive blinking lights from electronics. Maybe a white noise app or machine could help block out sounds that could wake you. Adjust your thermostat to see what temperature works best for you.

Move Your Body

Adding physical activity to our days also can make a wonderful difference, body, mind, and mood. I like to see most patients strive for at least 150 minutes of exercise per week—and there’s no need to go to the gym daily, or to embrace high-impact, high-intensity workouts. Even short bursts of activity throughout the day can accumulate and contribute to your overall fitness.

Walking, especially outdoors and on an incline, can show cardiovascular benefits while keeping our minds engaged and stimulated. Find activities you enjoy, whether it's dancing, hiking, or simply taking brisk walks. Dedicate time for your workouts by putting them on your calendar and blocking out time, just like you would for any other priority appointment. Bring a friend or create an uplifting playlist for company.

Nourish Yourself

Focus on a balanced diet that includes portions of fruits, vegetables, and lean protein such as fish, beans and chicken breasts. Look for foods that contain healthful fats like those found in olive oil, avocados, and various nuts. Are you able to consider reducing refined sugars and processed foods that can worsen inflammation and weight gain? If you’re unsure how to make nutritional changes, or which portions to choose, consider asking your doctor to recommend a dietitian or nutritionist for additional, personalized guidance.

Break Unhealthy Habits

If you smoke or drink, this can be the year you reevaluate your habits or quit altogether. One approach is to aim for consuming less than recommended limits. When it comes to drinking alcohol, the Centers for Disease Control and Prevention defines moderation for men as two drinks or less in a day and, for women, one drink or less in a day. If you’re not sure whether you have a substance use problem, or where to start seeking support and resources. Reach out to your doctor, community members, or even religious leaders.

Nurture Your Whole Self

Our emotional wellbeing has a big impact on our bodies. Emotional-social connections are important indicators for overall happiness and wellbeing. Supportive social networks can offer purpose and help combat loneliness. When we join or create clubs, volunteer, try new hobbies or sports, or reconnect with friends, we are making positive choices that affect our bodies, too.

There also are individual, self-care activities such as mindfulness, meditation, or spending time in nature that can begin to transform our mindset in a positive way. Prioritizing thoughtful activities can bring us joy and relaxation. If you’re consistently struggling with stress, depression, and/or anxiety, please seek professional help, find a support group, or ask a trusted health professional for a recommendation.

Of course, I also encourage patients to be proactive about their health. Schedule checkups, dental visits, and recommended screenings and immunizations based on your age and risk factors. Contact your doctor if you’re not sure which to schedule. Focusing on small, achievable goals, and less on perfection, we can pave the way for a healthier body and mind.

Adam Bitterman, DO is an orthopedic surgeon at Northwell Health, New York's largest health system.