by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
With the ringing in of the New Year comes the deluge of resolutions, gym memberships, diet plans and treadmill purchases as the world at large commits to better health.
But the thing about New Year’s resolutions is that only about 20% of goals set in the new year get achieved.
I would like to propose a solution to creating achievable, lasting and meaningful changes for better health in 2024, and here are the three commitments that will help you get there.
Create Solid Health Foundations
Most health-related goals can be achieved simply by creating the foundations for good health, and it is these basic things that most people overlook. The eagerness for a shiny new product or a quick fix distracts us from what is really needed for a healthy body.
The Four Health Foundations are:
Sleep. Regular, good-quality sleep is a cornerstone to good physical health, weight management and also mental and emotional health. I recommend going to bed at the same time every night, and shutting off screens at least an hour before bed.
Hydration. Our bodies are 70% water, so keeping well hydrated is the key to an optimally-functioning body. Most people should aim to drink about one to three litres of water a day depending on your health history and activity levels.
Movement. We were made to move! At least 30 to 60 minutes of movement everyday has big impacts on our health. A movement routine can be as rigorous or as gentle as your body needs, and as simple as a short walk. A little movement goes a long way.
Food. Our bodies use our food to regenerate our cells, determining whether we experience good health or suffer from ailments of disease. Focus on eating whole, organic foods and building a balanced diet that is right for your body.
Set Realistic and Attainable Goals
Be specific and action based. Many resolutions don’t work out because we set goals that are vague and immeasurable. (i.e. setting a goal to “be healthier” doesn’t have anything to be accountable for or any way to track your progress.) Sit with your goal and figure out what specific results you want to achieve, and what trackable actions will get you there.
Start small and increase your goals gradually. Our brains thrive on achievement and you will be more likely to keep going if you can have regular wins!
Take on one goal at a time. I recommend steering clear of trying to overhaul your whole life all at once. Choose one goal that is most important to you, and focus on that until you’re in a good groove, then begin to introduce another change. Remember: you want to create changes that stick!
Progress Over Perfection
Don’t beat yourself up. It’s never all or nothing, and progress should always come before perfection. If you slip up, be kind and compassionate with yourself, and keep going. Progress is never lost, but perfection is an impossible standard.
Wishing you success in your continual expansion this year!
