Before 2020, this column would have been titled something like “New Year, New You” or “New Year’s resoLOSE 10 Pounds,” but these are post-COVID times and there’s so much more to worry about than fitting into our 2019 pants. After months of fighting a global pandemic, simply being alive and preserving mental health has taken center stage, while numbers on a scale seem relatively insignificant.
“Health and wellness” has managed to reclaim its primary definition – the state of being free from illness or injury. Think of wellness as a lifestyle, a personalized approach to living life in a way that allows you to become your best self. So rather than mapping out a plan to drop some pounds, let’s all make a resolution to feel better in both body and mind.
Mental
- Learn how to manage stress. It’s impossible to alleviate stress altogether, so look for the source of your stress and the best way to stifle it.
- Be kind to you. According to mental health experts, high self-esteem is the best tool we can use against life’s difficulties. Coining the new golden rule: “Do unto yourself as you would have others to do unto you.”
- Sleep on it. Basic mental functions begin breaking down after just one night of lost sleep. Even a lack of sleep is thought to stimulate the part of the brain most closely linked with depression, anxiety, and other mental illnesses.
- Maintain positive relationships. People with strong family or social connections are generally healthier than those who lack a support network. Make plans to socialize with people who make you smile and laugh.
- Quiet your mind. Find what brings you peace and gift more of that to yourself. Read, listen to music, paint, do puzzles, meditate… there’s even an app for that; see calm.com.
- Ask for help! Seeking help is a sign of strength – not weakness. Treatment can be extremely effective, but only if you reach out.
Physical
- Start with nutrition. Your body is the most important home you will ever occupy. Build your foundation with healthy, unprocessed foods, drink more water, consume less sugar. Fuel yourself like the Ferrari you are.
- Add sunlight. Remember going outside for recess? Recreate that joy and schedule time to play in nature. Bonus points for gardening and eating the fruits of your labor.
- Move more. Technically I’m talking about exercise, but moving sounds more friendly. Dance, swim, ride a bike, play with your kids or grandkids, just get your heart rate above La-Z-Boy mode for 150 minutes per week. I recently heard that mall walking is still a thing – sounds like a good winter sport to me!
- Eliminate pain. That moving is a lot more fun when it’s pain-free. If quarantine has led you down a sedentary path, consult with medical experts as you rev back up. While nurses and physicians are rightfully focused on saving lives, find a trusted physical therapist for the treatment of musculoskeletal issues. You do not need a doctor’s referral in South Carolina and PTs can often see you the same day.
- Don’t overdose on screens. Remaining connected is good, but going down an online rabbit hole can get dangerous (both financially and physically). Excessive time on digital devices has negative effects on brains of all ages.
- Have fun! Healthy habits are not sustainable unless you like them. Try on different nutritious foods, forms of exercise and outdoor activities until you find the ones that fit you best.
The difference between physical and mental health is not as pronounced as you might think. Many of the suggestions above overlap and benefit each other. Understanding the mind-body Venn diagram strengthens our ability to make positive choices for overall well-being.
I recently watched an interview with Mel Robbins, author of ‘The High 5 Habit.” She described her personal struggles with the pandemic, destructive self-talk and the mind-body connection. As silly as it sounds, Mel recommends high-fiving yourself in the mirror every morning. Not only is it germ-free, giving yourself a high five is a physical act of acknowledgment and celebration – a free, zero-calorie mood booster.
The motivational power of a high five has been well documented. So, envision me holding my hand up to you and sharing a huge smile. In this moment of validation, I am passing energy your way with genuine pride and encouragement. Here’s to more high fives in 2022.
Ashley Pastore is customer experience manager at CORA Physical Therapy in Greenville.
