There’s nothing like starting anew at any time in your life. Remember when you got your new school supplies at the beginning of the year or started a new relationship, ready to explore the possibilities? New beginnings can be exciting and catapult you into a new chapter of your life. The start of a new year brings everyone an opportunity to change their perspective and set some resolutions. Eating well and staying active throughout the year are two of the most popular resolutions people make —and for good reason.  They are two of the best ways to lead a better life.

Eating Well – Become a Meal Prepper

One of the easiest ways to start eating healthier is to meal prep. Meal prep can help prevent unhealthy, quick-fix alternatives amidst the hustle and bustle of a busy day. Taking time at the beginning of the week to chop or cook ingredients in advance will save you time and keep you from making unhealthy choices in the days ahead.

Meal Prepping will also leave more time to make a conscious effort to eat slowly and savor each meal, giving your body time to tell you to stop eating when you’re full.

Start breaking your bad eating habits this year and add these healthier foods into your diet:

• Healthy fats: Olive oil, avocados, nuts, and seeds
• Protein: Lean meats like chicken or turkey; beans, legumes, nuts, seeds
• Healthy carbohydrates: Brown rice, quinoa, sweet potatoes, oatmeal
• Fruits and vegetables: Load up on colorful fruits and vegetables daily for the best health benefits

DIY Fridge Salad Bar: This has taken the internet by storm! You can set up a salad bar in your fridge to make eating healthy throughout the week much easier while making healthy foods are more accessible to everyone in your household. Chop up your favorite veggies and pre-portioned proteins, put them into containers, and you’re ready!

Staying Active Throughout the Year

Write It Out
Take a moment to write out your resolution and place it somewhere you will see first thing in the morning. This is an effective way to keep your goal in front of your mind as you start each day and reaffirm why you’re making positive daily lifestyle changes.

Writing your resolution on a sticky note and putting it on the bathroom mirror or the fridge door serves as a small visual reminder that can make a huge difference.

Visualize It – How to Have a Winner’s Mindset
Visualization for athletes, often referred to as mental rehearsal or imagery, involves creating a mental image of a specific situation or performance. Sports psychologists have found that the brain doesn’t distinguish much between a vividly imagined experience and a real one. When athletes visualize, they activate the same neural pathways as when they are physically performing the action.

Quick Steps to Help Visualize Your Goals:

• Find a quiet space.
• Close your eyes and take deep breaths.
• Picture the Scene – Imagine the setting where you will accomplish this goal, whether it is in a gym, on a field, or even just with loved ones & friends.
• Imagine each step toward completing your goal.
• Embrace the emotions you’ll feel when you finally accomplish your goal.
• Try to repeat this every day for faster results!

Partner With a Physical Therapist

Staying active doesn’t have to be a solo venture. Physical therapists are great at preparing a routine to help get you moving. If you have an old injury you’ve neglected to tend to or are recovering from surgery, a physical therapist will know exactly what movements you need to make for consistent progress. An incremental approach minimizes the risk of injury or reinjury and allows your body to build strength and endurance at a safe pace.

Whether you aim to increase physical activity, manage chronic conditions, lose weight, recover from an injury, or boost your mental health, physical therapy offers a structured, evidence-based approach to support your efforts. Remember that achieving your health and wellness resolutions is a marathon, not a sprint. With the guidance of a skilled physical therapist, you can make this year the year you achieve your aspirations for a healthier and happier you.

While the holidays are known for their festive cheer and holiday spirit, they hold a surprising and chilling distinction— Christmas is the deadliest day of the year for heart attacks. Amid the decorations, feasts, and gift-giving, the risk of a heart attack rises sharply, making it a day of both celebration and danger. But why is this the season for heart health?

Is Holiday Stress the Problem?

The holiday season often comes with added stress from planning, financial pressures, and the desire for everything to be perfect—all of which can increase the risk of heart attacks by releasing stress hormones like cortisol that raise blood pressure and heart rate. This festive season, remember what the holidays are truly about: taking time to protect your peace and prioritize your well-being.

Cold weather can also play a role. It causes blood vessels to constrict, putting extra strain on the heart, especially for those with pre-existing conditions. Lifestyle changes, such as overeating, drinking alcohol, and decreased physical activity, further contribute to heart health risks by raising cholesterol levels and promoting weight gain. Regular physical activity and managing stress are crucial for maintaining heart health during this time.

The Main Culprit May Be Delaying Medical Attention

The holiday spirit can lead individuals to ignore warning signs, dismissing symptoms as holiday fatigue. There is a tendency for people to delay seeking medical attention during the holidays, often choosing to wait until the festivities are over. This delay can be deadly, as timely treatment is crucial in managing heart attacks.

Overall, the holiday peak remains a unique phenomenon. One big possible cause of the holiday spike in heart-related deaths is that people may delay seeking medical help during the holiday season. This delay could explain the rise in deaths, especially from non-cardiac causes. Other factors, like cold weather, respiratory illnesses, emotional stress, or even diet changes contribute to the increase, but none fully explain the peak.

Researchers also ruled out the theory that people fight to delay or speed up their passing for the holidays.

How Can I Prioritize My Heart Health This Holiday Season?

• Schedule a Doctor’s Appointment: Take time this season to schedule a check-up with your doctor to ensure your heart health is on track and address any concerns you may have.
• Telehealth: Use telemedicine to consult healthcare professionals from the comfort of your home, especially if you’re managing high blood pressure or heart issues.
• Physical Activity: Stay active with winter sports or brisk walks in the fresh air to keep your heart healthy. You can also try physical therapy exercises to boost strength and endurance.
• Mindful Eating: Focus on savoring each bite and listening to your body’s hunger signals to prevent overindulgence.
• Online Meditation Guides: Use platforms like Headspace to follow guided meditation sessions that can reduce stress and support a calm, healthy heart.
• Social Connections: Foster meaningful connections with loved ones through activities like board games or holiday crafts, which can improve emotional well-being.

Recognizing the Warning Signs of a Heart Attack

Heart attacks can happen anytime, but their occurrence rises during the holiday season. Recognizing warning signs is vital, as early intervention can save lives.

Common symptoms of a heart attack include:

• Chest pain or discomfort, which may feel like pressure, squeezing, fullness, or pain
• Shortness of breath
• Pain or discomfort in the jaw, neck, back, arms, or stomach
• Cold sweats, nausea, or lightheadedness

While these symptoms affect both men and women, women may have additional symptoms, including:

• Unusual fatigue
• Indigestion or upper abdominal pressure
• Shortness of breath without chest pain
• Pain in the upper back, shoulder, or throat

If you or someone around you is experiencing any of these symptoms, it is important to seek emergency medical help immediately.

While the holiday season is a time for celebration, it also poses risks to heart health due to stress, cold weather, unhealthy habits, and delays in seeking medical care. By staying mindful of your heart health—through regular check-ups, managing stress, staying active, and seeking prompt medical attention—you can enjoy a safer, healthier holiday season. Prioritize your well-being and make this the season for heart health.

It’s Fall again! time for hot chocolate, bonfires, and watching the leaves turn. It’s the best time of year but Autumn does come with some challenges. One of the biggest challenges is yard work because when those leaves fall it’s time to rake them. On the plus side, yard work such as raking leaves count as moderate exercise! Now some not-so-good news: it is very easy to injure yourself if you are using improper techniques. The colder weather already puts you at risk for muscle pain- muscles constrict in cold weather and are more prone to cramps and strain. Add to that all of the twisting, turning, bending, pulling, pushing, and reaching of raking. And since these are seasonal activities, you are probably using muscles that may not be as limber as expected. All of these factors can contribute to injury. Common injuries include upper or lower back strain, neck pain, and shoulder pain.

Here are some of our Raking Injury Prevention Tips!

General Tips:

• Do stretching exercises before and throughout your yard work
• Stand as straight as possible
• Bend at the knees, not the waist, when you pick up things
• Look into purchasing ergonomic tools. An ergonomic tool has been engineered in such a way that it helps protect you from injury
• Avoid repetitive twisting and turning
• Take breaks. This will allow your muscles to rest and will minimize strain.

Raking Tips:

• When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
• Hold the rake handle close to your body and stand up straight
• Change sides frequently to avoid overusing one side of your body, but avoid twisting when you pass the rake from one side to the other
• When leaves are under the rake, pull them straight back towards your body

If you experience a winter injury from raking, fall sports, day-to-day activities, etc. please don’t hesitate to find a physical therapist. They will be able to take a look at the injury and determine whether or not physical therapy may be the best choice moving forward. With direct access to physical therapy, you have more control than ever before when it comes to your care.

 Find a physical therapist near you!