Take good care of yourself in the new year

By Deborah Jeanne Sergeant

 

Want to enjoy better health? You can increase your opportunities for better health by trying these tips from local experts:

 

Tips from Christine Tyrrell Baker, Ph.D, and clinical psychologist at WellBeing CNY in Fayetteville:

• “Practice what scientifically is linked to happiness. Keep a gratitude list or journal. Reflecting on what you are grateful for by writing it down has been shown to reduce rates of depression and boost happiness.

• “Do something kind for someone else on purpose. Doing an act of kindness for someone else has just as many benefits for the giver as the receiver. Pay for coffee for a stranger. Go out of your way to bring your neighbor an unexpected treat.

• “Re define self-care for yourself. When people think of self-care, they may think of treating themselves to a massage or a luxurious bubble bath. Although those things are wonderful, self-care can be defined more simply. The act of turning toward yourself, remembering your own needs in the moment is the core concept in self-care. A simple reminder to take a breath when you feel hurried is self-care.

• “Give your brain what it needs to function at its best. The brain is healthiest when it is interconnected and when the executive brain or the prefrontal cortex is in charge. Do some research about this part of the brain and its role in healthy aging. Simple things like more time in nature and a balanced diet can help disengage the brain from a threat-stress orientation and re-engage the executive brain. When people are more engaged in their executive brains, they feel calm, curious, compassionate and connected to themselves and others.” For more information about brain health and what works for better executive functioning, see Baker’s website wellbeingcny.com.

 

Tips from Laurel Sterling, registered dietitian and educator for Carlson Laboratories in Canastota:

• “Maintaining prostate health becomes extremely important in men’s 50s and thereafter, and regular prostate checks and colonoscopies are recommended. To support healthy prostate function men should include plenty of additional antioxidants like lycopene, selenium, zinc and vitamin E.

• “A higher fiber diet is important for cardiovascular as well as colon health. A high-fiber supplement can enhance one’s diet to achieve the 20-35 grams per day that is recommended.

• “For brain health there are various supplements to consider on a regular basis such as omega-3s and vitamin D3. Others that can be layered in for additional assistance include MCTs, phosphatidyl serine and the amino acid acetyl-l-carnitine.

• “Regular check-ups with your practitioner are important for maintaining healthy levels of blood pressure, cholesterol, and triglycerides are vital for good heart health. Stay on top of your levels and keep a file of them as the results will determine if you need to increase consumption of certain nutrients, change a stressor, increase activity or alter a habit. Set reminders on your phone or write the appointments in your organizer/calendar so you don’t forget to schedule or go to them.

• “Sleep is such an important time for the entire body and mind to rest and repair from daily tasks. According to the National Institutes of Health, adults need at least seven to eight hours of sleep each night to be well rested, but the average adult sleeps for less than seven hours a night. It has been seen that shortened sleep can increase cardiovascular risk factor (CRP), which is typically released with stress and inflammation, and high CRP is a risk factor for heart disease.

• “If you want to age gracefully and continue to have the vim, vigor and vitality as you once did when you were younger, be sure to support your mitochondrial health as it has emerged as a cornerstone strategy in the pursuit of longevity. Through an integrated approach encompassing regular physical activity, balanced eating and additional supplements to cover the gaps, we may optimize our mitochondrial function to combat aging effectively.

• “Sarcopenia is a type of muscle loss that occurs with aging or immobility. It is characterized by the degenerative loss of skeletal muscle mass, quality, and strength, and the muscle loss is related to changes in muscle synthesis signaling pathways. When associated with aging populations, certain muscle regions are expected to be affected first, specifically the anterior thigh and abdominal muscles. In population studies, BMI (body mass index) is seen to decrease in aging populations while body fat proportionally rises. The weakness that accompanies muscle atrophy leads to higher risk of falls, fractures, physical disability, need for institutional care, reduced quality of life, increased mortality and increased healthcare costs. The rate of muscle loss is dependent on exercise level, co-morbidities, nutrition and other factors. The main support for sarcopenia is exercise, and researchers have identified resistance training as the specific form of exercise that is most beneficial to people with sarcopenia.”

 

Tips from Kim Simmonds, vice president at Peaceful Remedies in Oswego:

• “There are many factors that contribute to a healthy body and mind. Perhaps the most concerning factor in 2025 is the amount of stress we experience in our lives.  Although stress can be a good thing and necessary in many situations, the amount of stress many carry is beyond useful and can create health issues. Stress is a state of mind or physiological response to factors in our lives.  Unfortunately, we cannot remove all of these factors and need to manage the perceived stress.

• “Moving is an excellent way to elevate mood and relieve stress. I didn’t use the word exercise because it doesn’t need to be an all-out sweat session at the gym. It can simply be a walk and not even a speed walk. Just move, in any way that is fun for you.

• “Another way to relieve stress is to be social, currently coined ‘social fitness.’  A Harvard study found that positive social connections make us healthier, happier and increase longevity.  Join a group, take a class, call a friend or two to chat, volunteer or start a conversation with someone in the grocery line. Find something you enjoy doing and find other people who enjoy it also. Maybe find a friend or a group to move with. That will accomplish two things at once.

• “There’s another very simple thing to do to relieve stress, improve mood and increase physical health. Simply humming for a few minutes each day or when you’re feeling overwhelmed reduces the stress hormone cortisol. It can also improve respiratory health, heart health and digestion.”