Sticking with Resolutions and Optimizing Health

With the New Year comes resolutions. It often feels like a fresh start and an opportune time to change bad habits and make better choices. Of course, resolutions are much easier to make than keep. By the end of February, many will lose sight of those resolutions and settle back into old patterns. 

Health challenges can derail resolutions and impact the quality of life in many ways. Addressing the key factors below will not only help you to stay on track, but live your healthiest 2022. 

Lack of Sleep:

It’s at the top of the list for a reason. Sleep is critical for maintaining optimal health. Lack of sleep and poor-quality sleep impact both physical and mental well-being. Physically, lack of sleep can increase inflammation, pain, weaken the immune system, zap energy, and increase your risk of numerous health conditions such as obesity, diabetes, and cardiovascular disease. Mentally, lack of sleep or poor sleep is associated with anxiety and depression. It can also lead to poor short-term memory and other cognitive functioning. Lack of sleep undoubtedly impacts the quality of life and derails those resolutions.

Tips for optimal sleep:

  1. Go to sleep at the same time nightly, preferably by 10-11 pm. 
  2. Stop eating at least 1 hour before bed.
  3. Avoid caffeine past 2 pm, if sensitive.
  4. Ensure your bedroom is dark and cool.
  5. Unplug or completely shut down all wi-fi devices, or leave out of the bedroom.
  6. Use Res-Q PM to help fall and stay asleep and improve sleep quality.

Stress:

Stress impacts every system in the body. The mental and emotional effects of stress can be significant and range from anxiety, panic attacks, and depression, to lack of motivation and difficulty concentrating. Stress can also have a significant impact on our physical health. Headaches, fatigue, muscle tension, digestive issues, high blood pressure, a weakened immune system, elevated blood sugars, autoimmune disease, and an increased risk of chronic illness can all result from stress.

Tips for stress:

  1. Deep breathing: inhale for 5 seconds, then hold your breath and count for 3-5 seconds (optimal), exhale for 8 seconds, repeat. This is the fastest way to shift your nervous system from a sympathetic (“fight or flight”) to parasympathetic (“rest and digest”) state.
  2. Incorporate daily stress management practices: yoga, meditation, tai chi.
  3. Take a walk – even better if outside in nature.
  4. Take Res-Q Stress Blocker. The adaptogens naturally balance cortisol levels, which become elevated under stress and help to restore energy, calm the body, and promote overall well-being.

 

Poor Diet:

Many areas of nutrition impact health. Both the quality and quantity of food can impact how you feel both physically and mentally. For example, processed foods are generally lacking in nutrients and filled with excess sugar or salt. Sugar increases inflammation, suppresses immunity, and can deplete nutrients like magnesium. Excess sodium can elevate blood pressure and lead to fluid retention or weight gain. 

Nutritional deficiencies can impact both physical and mental health as well. For example, low magnesium is associated with both muscle tension and anxiety. 

Overeating, emotional eating, or binge eating can lead to digestive issues, inflammation, and weight gain. 

Tips for Diet:

  1. Focus on foods that act as medicine. Adapt a heavily-plant based, Mediterranean-style diet with plenty of vegetables and fruit. 
  2. Limit processed foods with refined sugar and excess sodium.
  3. Have a cheat day or indulge on special occasions, to avoid deprivation.
  4. Find healthy alternatives for favorite, unhealthy treats. Try swapping sugar in recipes with honey or maple syrup.  Sweeten drinks with stevia. 
  5. Use Res-Q Ideal Weight to keep appetite and cravings under control. These natural, clinically-studied ingredients have been shown to support weight loss and a reduction of body fat while keeping appetite in check. 

Lack of Energy:

Fatigue makes it difficult to get through your day and stay on task. Causes of fatigue vary widely and range from lifestyle factors such as lack of exercise and sleep to medical conditions including hypothyroidism and cardiovascular disease. Fatigue is one sure way to derail resolutions and diminish the quality of life. 

Tips for Energy:

  1. First, identify the cause of fatigue. Examine lifestyle factors. Consult your physician and consider some basic blood work to look at cell counts, thyroid, and vitamin D levels. 
  2. De-stress: incorporate daily stress management techniques or activities that promote joy and relaxation
  3. Eat balanced meals with a protein source to keep blood sugar and energy levels stable
  4. Avoid energy drinks as caffeine and sugar will give you a short-term boost, but are often followed by a reactive “crash.”
  5. Use Res-Q Orosine to naturally increase energy and stamina. Boosting ATP means no jittery feelings or jolts of energy, just steady levels throughout the day. 

Immune Health:

A weakened immune system increases your risk of infections and even autoimmune conditions. This can make daily living and sticking with resolutions a challenge. Many factors impact immune health, including nutritional deficiencies, an imbalance of gut flora, stress, lack of sleep, toxins, and more. Taking a proactive and preventative approach is most beneficial. 

Tips for Immune Health:

  1. Sleep 7-8 hours per night, with a bedtime between approximately 10 – 11 pm.
  2. Exercise regularly
  3. Eat well – whole, unprocessed, nutrient-dense foods. These vitamins, minerals, and disease-fighting antioxidants are essential for a healthy immune system. 
  4. Stay hydrated. Aim to drink at least half of your water weight in oz. per day. If drinking water is challenging, try herbal teas, squeezing fresh citrus into water for flavor, or broth.
  5. Boost vitamin D: Vitamin D is critical for immune health and low levels have been associated with poor immunity.  Most people are deficient, especially during the winter months, and require supplementation.  Use Res-Q Vital D3 and consider combining with Res-Q 1250+ for additional support, to maintain optimal vitamin D levels. 
  6. Use Res-Q Probiotic to support healthy gut flora. Approximately 80% of our immune system resides in our GI tract.  The 20 billion CFUs in each capsule of Probiotic help to maintain a healthy microbiome and immune system.
  7. Use Res-Q Cor-Immune Defense to support a healthy immune system.  This formula contains two clinically-studied ingredients, Epicor and Maitake Gold 404, as well as seven key vitamins and minerals that work together to support immune defenses, respiratory and sinus health, as well as long-term wellness.

 

Article written by:

 
Photo of Dr. Melissa Josselson

 

Dr. Melissa Josselson, ND

Dr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S.