Happy New Year 2023!
Here we are with another new year ahead of us. Where does the time go? I usually save this article for some thoughts on starting the new year off right. Maybe we have been stuck in a winter funk, or a lingering pandemic funk, or maybe we have been focusing on a healthier lifestyle and just need assurance that we’re on the right track!
I recently participated in a Fall Nutrition Challenge. This challenge encouraged some great lifestyle and behaviour habits to adopt. There were many things I had already tried to incorporate but having to journal for 6 weeks on these habits really helped to hammer them home.
Morning routines were the first step. Setting the proper tone for the day is important and can boost your mood for the rest of the day. Some of the morning tips were to not hit snooze (I confess, I failed at this one often… I love just 10 min of snooze!), to make your bed, take 5 min to think of a positive affirmation and write it down, take 5 min to move and stretch, and have your phone off for at least the initial 30 min after waking up. Small adjustments that can have a big impact.
Tracking our food was the next step. If you have never done this before, it can be challenging at first to pay attention to it all day, but it can be an interesting wake up call as well! Getting enough protein was a big focus. The Dietary Reference Intake is 0.36g of protein per pound of body weight (or 0.8-1g per kg). To gain muscle, a common recommendation is up to 1 gram of protein per pound. Proteins are the main building blocks of your body. They are used to make muscle, tendons, organs, skin, hormones, neurotransmitters and so much more. The benefits of adequate protein throughout your day are feeling more full, elevated mood levels, improved muscle maintenance and reduced sweet cravings. This tied in with eating more mindfully through the day. We focused on eating a larger calorie meal during the day when our body requires it most, then smaller evening meals, avoiding eating at least 3 hours before bed.
Consistent daily movement was another focus. Fitting in smaller bouts of activity through the day can boost your mood and energy levels. Especially through these winter months it can be challenging to motivate ourselves to get outside. Layer up, breathe in that fresh, winter oxygen and hopefully absorb some vitamin D in the meantime. You’ll feel refreshed and energized! Recording daily steps is a common focus lately with our smartphones, Apple watches and Fitbits. I have to admit, I was surprised how hard it was to get in 10,000 steps some days! It is interesting to be mindful of, and get an idea of, how much activity you actually get in most days.
Just a few ideas to think about heading into this new year. Make your goals well intentioned, small but mighty and achievable. Our therapists here at Bragg Creek Physiotherapy include physiotherapists, an athletic therapist, a massage therapist and a personal trainer. If you are motivated to set some fitness goals or are limited due to an injury, we would love to help get you on track. Happiest of new years to this wonderful community and we hope 2023 brings you health, happiness and adventure!
Jennifer Gordon
(BSc. PT, CGIMS, Medical Acupuncture)
Physiotherapist
Bragg Creek Physiotherapy
www.braggcreekphysio.com
