Sponsored: Ways to get healthy in 2023 | Sponsored: LCMC Health

The beginning of a new year is the time when more people are hitting the gym, going on diets, or making other lifestyle changes. But, many times, these efforts only last for a few weeks before people fall back into old habits. Luckily, there are several proven ways to ensure these are lasting changes with long-term benefits for a person’s health.

“It’s about making small changes rather than taking on a goal that’s too big or trying to accomplish too many goals at once,” said Dr. Clare Farrell, a primary care physician at East Jefferson General Hospital. “I always recommend people focus on about three goals that are realistic. The most important thing is to be consistent and start small so that you don’t become overwhelmed and quit after a couple of weeks.”

Dr. Farrell said this is also an ideal time for people to take a comprehensive view of their health and lifestyle. Here, she shares recommendations to help people achieve optimal health in 2023 and beyond.

Schedule time with your primary care physician.

Dr. Farrell said annual physical exams are a great way to check in on your vital signs and blood work. Your doctor can also advise if any additional tests are needed. If you don’t have a primary care physician, seek out recommendations from trusted family and friends.

“We can’t manage what we don’t measure. That’s why it’s important to check those baseline markers so your doctor knows where you are,” Dr. Farrell said. “This is also a great time to work with your doctor to come up with a health care plan to make any improvements or changes that you have in mind.”

Take a comprehensive assessment of your own health.

Although many people focus on areas such as weight loss or improving physical fitness, reflecting on other aspects of your health can be beneficial as well. Dr. Farrell suggests people think about how they feel overall, their energy level, quality and amount of sleep, and stress levels. Discuss any concerns with your primary care physician.

Be realistic about fitness goals.

“One of the best things people can do for themselves is incorporate more movement in their daily lives,” Dr. Farrell said. “If you are starting a new exercise regimen, make it fun and not something that is stressful. Find something you enjoy so that it doesn’t feel like a chore.”

Dr. Farrell said even a few minutes of exercise a day can be beneficial. As people build their strength and endurance, they can build up to exercising for longer amounts of time and more frequently throughout the week.

“Starting small and increasing gradually is the best way to go if you have not exercised at all in a long time,” she said. “The ultimate goal is at least 30 minutes of exercise five days a week, but that’s not where you need to start. You can build up to that over time.”

Take steps to address any mental health concerns.

Dr. Farrell said she has seen a noticeable rise in patients facing problems like anxiety and depression since the COVID-19 pandemic.

“I think people are being more proactive about their mental health, which is wonderful,” she said. “For a long time, mental health was not talked about enough. There’s still a stigma sometimes around therapy or medication, but more patients and providers are becoming comfortable with those methods.”

Dr. Farrell noted that anxiety and depression can result in physical impacts such as a lack of sleep, flare-ups of conditions like eczema and acne, stomach problems and more. Anyone experiencing such problems should discuss them with their doctor to determine the cause and the best treatment options.

“Medication can treat some mental health problems, but there are also things people can do in terms of their lifestyle that can make a big difference as well,” she said. “It’s all about coming up with an individual plan that suits a specific person.”

Diets don’t have to be all-or-nothing.

To avoid feeling overly restricted on a new diet, Dr. Farrell advises people to think about the foods they can eat instead of what they are avoiding. In addition, self-imposing too many diet restrictions often backfires. That’s why Dr. Farrell said she likes the 80-20 rule in nutrition: eat healthy 80 percent of the time and treat yourself 20 percent of the time.

“Rather than making certain foods completely off limits, you can eat them in moderation as a treat instead of something that’s a regular part of your diet,” Dr. Farrell said. “If you’re eating well 80 percent of the time, it’s okay to give yourself some grace every now and then, as long as it doesn’t become a constant.”

LCMC Health is a New Orleans-based non-profit health system with six hospital locations, a network of urgent care centers across the greater New Orleans area, and multiple physician practices. LCMC Health includes more than 2,800 board-certified physicians in multiple specialties. For more information or to find a physician near you, visit www.lcmchealth.org.