New year, new approach to self-care

As we cruise into the New Year, we tend to reflect on everything we could do better. It’s easy to get caught up in the “new year, new me” energy, and to be tempted to make self-improvement resolutions that don’t fit into our life. And while health-related goals like “lose the pandemic weight”, “get in shape”, and “quit that unhealthy habit” are commendable, these sorts of resolutions are notoriously hard to stick to, with 80% of people failing to keep them going.

This year, instead of focusing on everything you could do better, we’d like to suggest an alternative approach: instead of self-improvement resolutions, choose to focus on self-care.

Self-care is a holistic approach to caring for your body, your mind, and your overall well-being. You can practice self-care at any point in life, and it can be adapted to serve you where you are right now—not in some distant future. Through self-care, we show ourselves the same deep thoughtfulness and compassion that many of us reserve for others. By nurturing ourselves and proactively taking care of our needs, we are better equipped to show up for all of life’s challenges: including work, family, and health.

Unlike many New Year’s resolutions, focusing on self-care doesn’t have to be complex or time-consuming. In fact, here are five simple steps you can take today to practice better self-care:

1. Eat a nourishing meal

Maintaining a healthy diet is one of the best tools we have to care for and protect our health. Here are a few healthy-eating recommendations to try for yourself:

• Eat at least 2 cups of fruit and 2 ½ - 3 cups of veggies every day. Try to choose a colorful mix, which can help you get a nutritious blend of vitamins, minerals, phytochemicals, and fiber.
• High-fat foods containing partially hydrogenated vegetable oils, trans fat, and saturated fat can work against our health, so try swapping them out for healthier options. For example, try using liquid vegetable oil instead of soft or hard margarine or shortening.
• Go lean with protein. Choose low-fat or lean cuts of meat and poultry. You can also vary your protein-sources by eating nutrient-packed beans, lentils, peanuts, and soy.

2. Schedule a wellness visit

It’s important to see your doctor regularly and scheduling a wellness visit is a great step towards caring for your health. During a wellness visit, your doctor will conduct routine exams to help monitor your health, prevent disease, and detect any early signs of a problem. It’s a great opportunity to ask questions, and get advice from your doctor about how to care for your health and wellness.

3. Stay up to date with screenings

Regular cancer screenings can help with early detection and prevention of cancer, by checking your body for signs before you have any symptoms. Common screenings include mammography, colonoscopy, prostate specific antigen, pap tests and human papillomavirus (PV). Be sure to talk with your doctor about which screenings are needed based on your age, overall health, and medical history.

4. Move your body

You don’t have to train intensely for hours to reap the benefits of exercise and movement. Experts recommend that just 30 minutes of physical daily activity can radically improve the way you feel, both physically and mentally. Start slowly and gradually build up to 30 minutes a day of gentle movement. You can choose any type of activity that you find enjoyable, such as walking your dog, practicing yoga, going on a bike ride, or jogging in the park.

5. Practice mindfulness

Practicing mindfulness helps us live in the present moment, and is proven to help reduce stress, depression, anxiety, and even chronic pain. Research shows a mindfulness practice can boost well-being and improve quality of life by changing the gray matter in areas of the brain involving learning, memory, regulating emotion, and more. Try incorporating the following practices into your self-care routine:

• Body scan: Slowly guide your attention through each part of your body, one at a time. Notice the sensations that you feel.
• Mindful yoga: This style of yoga combines gentle stretching and restorative movements that are linked with your breath. Look up classes in your area, or search for free guided videos online.
• Meditation: Find a comfortable seated position. Start by noticing your breath, then slowly expand your awareness to your different senses (sound, sight, taste). Notice any thoughts, feelings, and emotions without judgement. Continue breathing and let them pass by. Start with a 5-minute session, increasing the time as you become more confident.

Show yourself some self-love. Schedule your annual wellness visit today.

Dr. Randy Rossignol specializes in Primary Care at Touro. After earning his medical degree from Louisiana State University (LSU) School of Medicine in New Orleans, he completed his residency at LSU Health Sciences Center in Baton Rouge. For an appointment, call 504.897.7999.