Wednesday, January 3, 2018

Realistic and Achievable Personal and Family Health Goals for the New Year.


New Year’s resolutions are always set with good intentions but some are harder to implement and sustain than others. Here are some ideas and tips for setting reasonable, achievable and sustainable health goals for 2018 and beyond.

Reasonable, Achievable, Sustainable Health Goals:
Healthy Weight & Exercise
Clean Eating
Sleep


Healthy Weight & Exercise
Perhaps the two areas where most set unreasonable and hence unattainable goals. The dream and desire to get back to that pre-pregnancy or pre-wedding weight or going to the gym at 5am, 4 days per week is admirable but is it doable or even healthy for you? Begin by taking a close look at your personal and your family’s schedule.
Exercise: Based on your schedule, does exercise fit best on Mon/Wed/Fri or Tues/Thur/Sat? Is morning, mid-day or early evening the best time for you (and your schedule)? Aim for 3 days per week at a realistic time of day, keeping in mind that a 5am or “bootcamp” workout may not be the ideal for those suffering from adrenal fatigue.
Healthy Weight: When it comes to weight loss, slow and steady is key and weight loss goals should be realistic and achievable. One or a few of the following strategies may be realistic and achievable for you: Monday to Friday menu planning, not eating past 8pm, avoiding sugar, fasting overnight for 12hrs, Intermittent Fasting.

Monday to Friday Clean Eating
Another achievable and sustainable health resolution is to eat clean, homemade, whole, “non-stressful” foods during the week. Choosing to avoid gluten grains, sugar (including juice and pop), and highly processed and fried foods Monday through Friday can have a tremendously beneficial impact on weight, energy levels, sleep quality, productivity and mood.
Sleep

Adults who are not sleeping at least 7.5 hrs per night are sleep-deprived. Without adequate, restful sleep, optimal health (and weight) is simply not achievable. In order for our brain, nervous system, immune system and detoxification organs to work optimally, the human body requires 5 consecutive 90 min. sleep cycles. This means that for those who need to get up at 6am, bedtime (lights out) should be no later than 10:30pm. While this minimum of 7.5hrs of sleep is required on a daily basis, it may not be achievable or sustainable for everyone based on work or family schedules. If this is the case, consider practicing an earlier bedtime at least 3 days per week (Sun/Tues/Thur) or every other day.

Talk to your ND about which New Year's health resolutions would be best for you for 2018!


Dr. Nadine Cyr N.D. has been working with children, moms and dads for nearly 20 years, helping them set and achieve realistic health goals for optimal health. She believes in setting her patients up for success by creating individualized treatment plans based on moderation and achievability. 
To book an appointment with Dr. Cyr, please call the clinic at 905-940-2727