• New Year, New You: Tips for a Healthy Start to 2023


    Kearn Ghuman, DO, Hasina Hamid, MD, Jenna Wong, DO
    Fauquier Health Primary & Specialty Care Physicians at Lake Manassas

    The beginning of a new year symbolizes a fresh start and, for many of us, it provides a renewed focus on our overall health and wellbeing. That’s why so many of us set New Year’s resolutions intended to improve our wellness. Turning the page on the calendar gives us a chance to turn the page on old unhealthy habits, commit to being better, healthier versions of ourselves and look to the future with hope for what’s to come. Living a healthier life can reduce your risk of illnesses like heart disease, diabetes and cancer; and it can help to boost your energy, sharpen your memories and stabilize your mood, leading to a noticeable improvement in your overall health.

    If you have intentions of leading a healthier life this year, you are not alone. We asked our Primary and Specialty Care professionals what their top three recommendations are to stay healthier, longer.

    Kearn Ghuman, DO
    Fauquier Health Primary & Specialty Care at Lake Manassas 

     
     
    1. Pack a gym bag the night before. Packing a gym bag and taking it to work with you is a simple way to encourage yourself to go to the gym before or right after work. Let’s be real – work and life can get hectic and busy, especially around the holiday season. After a long day, depending on your schedule, you may not have the energy to work out. That’s why early morning workouts can be just what you need. They are a great way to get the blood flowing to your brain and will help you stay focused at work. Remember 30 minutes of moderate exercise at least 5 days a week is the goal!
    2. Put down your phone. This may sound simple, but it is becoming increasingly difficult. Disconnecting is a great way to mentally refresh. We need to remind ourselves to take a break in a world where we are always connected. That includes turning off the TV. Instead, grab a book, take a bath or shower, and take it easy for an hour before bedtime. Only use your bed for sleeping, that means no watching TV or reading in bed. Optimizing your sleep hygiene will help you fall asleep faster and stay asleep during the night.
    3. Meal planning. Meal planning for the week during the weekend is a great way to stay on track for a healthy diet. You can find easy recipes online, for example Mayo Clinic Diet online offers some sample menus and meal plans. Don't forget, balance in your diet is important!

    Hasina Hamid, MD
    Fauquier Health Primary & Specialty Care at Lake Manassas
    Piedmont Internal Medicine, Warrenton

     
    1. Drink more water. Drink at least 64 ounces of water each day. If you engage in regular physical exercise, you may need more water to stay hydrated. Sports drinks can be helpful to replace salts and provide some sugar if you are especially active. Sodas, energy drinks, fruit juices and alcoholic beverages are a big source of extra sugar. Cut them out. Find alcohol-free drinks, mocktails, that you can make. By cutting out alcohol, you’ll cut out a lot of empty calories. You can also choose water, tea, coffee, or other unsweetened beverages.
    2. Prioritize your sleep hygiene. According to the Centers for Disease Control and Prevention (CDC), a third of U.S. adults say they typically get less than the recommended amount of sleep. Poor sleeping habits can raise your risk for high blood pressure, increased stress, weight gain, depression, loss of motor skills and poor heart health. If you are having difficulty maintaining good sleep hygiene or are experiencing any of the symptoms of a sleep disorder, it’s important to contact your healthcare provider to determine the best treatment for you.
    3. Schedule an annual check-up with your provider. There’s no better time than the start of a new year to schedule your annual check-up or any other health screenings you may need. Annual wellness exams and recommended health screenings give you and your provider the opportunity to catch health issues before they become serious and avoid any potential complications that arise from delaying care. Scheduling your annual check-up or screening is also a great way to stay on top of things like recommended immunizations and any other needed procedures.
     
     Jenna Wong, DO
    Fauquier Health Primary & Specialty Care at Lake Manassas

     
    1. Be realistic. As we kick off the New Year, you may reflect and decide to make some changes. Make sure you are making realistic lifestyle changes. Keep in mind, crash diets will make you more likely to yo-yo in weight and overall health.
    2. Be specific. Set specific, concrete goals for yourself. For example, “I will lift weights for X minutes, X times per week and jog for X minutes, X times per week.” Another great example to help mentally prepare you for each day would include, “I will meditate every morning when I wake up for X minutes, X times per week.”
    3. Food pyramid 101. As children we learned about the food pyramid and how many servings of which food to strive for daily. Then as adults, we tend to lose sight of that. I recommend you strive to eat five servings of fruits and vegetables every day. Change your mindset to focus on incorporating nutrients, rather than focusing on the avoidance of unhealthy, “yummy” foods.  
     
    If you need a primary care provider, Fauquier Health can help. Call 540.316.DOCS or visit the Find a Provider tab at FauquierHealth.org to get connected with quality care today.