Get Resolution Ready for 2024: A Healthier Mind & Body in the New Year

Introduction

Now that the ball has dropped on 2024, many people are thinking about what they want more or less of in their lives in the New Year. If you are looking for resolution ideas that you will be inspired to keep, read on.

The Challenge of New Year Resolutions

Let’s be real: Setting New Year resolutions is something most of us do, but many of us find hard to keep. As many as 44% of Americans are likely to make a resolution for the New Year, but only 22% stick with a resolution long enough to achieve it. We want to help you change that.

Reframing Resolutions for Success

There’s a lot of trendy talk around making resolutions…reframing them as intentions, personal priorities, and focal points. You might even hear about choosing a word or phrase for the year, kind of like a New Year mantra. No matter how you label it, be clear about one thing: You are making a promise to yourself, to own your actions and be accountable for the process of moving toward whatever it is you want to bring into your life. We believe you’re worth that promise, and we hope you do, too.

Top New Year’s Resolutions for 2024

Every year, the top of the resolutions list is filled with the desire to exercise more, eat healthier, lose weight, improve fitness, and take better care of one’s mental health. 2024 is no exception to these trends. The Forbes Health survey of 1,000 U.S. citizens (October 2023) shows improve fitness as the top resolution (46%) and improve finances is in second place (38%). Close behind, in third place in the Forbes survey, is improve mental health (36%). Another data source, Statista, indicates the goal to save more money is tops for people (59%) with exercising more, eating healthier, spending more time with family/friends, and losing weight rounding out their top five 2024 resolutions.

6 Mind-Body New Year's Resolutions for 2024

1. Get More Restful Sleep for a Healthier Mind & Body

With all sorts of gadgets glowing in our eyes and Pavlovian alerts conditioning us to check messages at all hours of the day and night, it’s no wonder Americans complain about not feeling rested—even when we do get several hours between the sheets. Lack of restful sleep affects both mind and body: Energy drops, concentration and memory can be impaired, reaction times slow, immunity weakens, and even metabolism goes haywire, making it more difficult to maintain a healthy weight. We can feel more easily agitated and depressed when we don’t get restful sleep. If you can do only one thing in 2024 that can promote a healthier mind and body, resolve to get more restful sleep.

Sleep Tips

1. Ditch the digital devices in the bedroom. Research clearly shows that using devices within one hour of bedtime negatively affects sleep and health.

2. Keep a Consistent Bedtime Routine. Just like kids need a bedtime routine for better sleep, so do adults of all ages. Get to bed and wake at consistent times throughout the week. Avoid spicy foods within 2 hours of bedtime. And create ambiance in the bedroom with a cool temp and soft lighting.

2. Be Mindful about Movement: It’s Good Medicine

The evidence is compelling: exercise is medicine for body and mind. Regular bouts of exercise—healthy movement that gets your blood pumping—supports a strong immune system, strengthens the heart, lungs, muscles and bones, and supports emotional resilience to stress. Rather than focus your New Year resolution on the popular goal of losing weight or exercising more, place emphasis on movement that feels good to you, and which is easy for you to sustain a few days a week (if not daily) for at least 30 minutes per session.

Movement Tips

1. No Notifications Zone. To exercise mindfully, take note of Apple CEO, Tim Cook’s exercise routine: Cook works out one hour a day and never checks his phone during a workout (hint: turn off notifications on your Apple watch).

2. Mind in the Muscle. During exercise, keep your full attention on the way your body is moving and how it feels. In other words, put your mind in the muscle, not on what’s going on around you or what happened at work that day. Tai chi, yoga, and martial arts are great ways to develop mindfulness in movement—and get a great workout!

3. Live Actively. Sitting isn’t just bad for your back; it’s lousy for your health. Plan to move more often throughout your day. Set a time to get up from your desk each hour to take a walk or climb the steps. Park further away from store entrances to get extra steps in. Incorporate more time outdoors—to hike, garden, bike, or play with the kids.

3. Focus on Healthy Nourishment

It’s time to get rid of the New Year’s diet resolution. A better, kinder, and more holistic approach is to reframe food as nourishment to sustain your energy, focus, and optimal physical and emotional wellbeing. Healthy nourishment begins with a mindset shift through which you see food not as reward or punishment, but as essential to creating vitality. Learn how to become more mindful about eating by

Frequently Asked Questions

What are the five alternative medical systems?

There are five alternatives to traditional medicine: Ayurveda and Ayurveda; homeopathy; energy healing; aromatherapy; and Ayurveda.

To stimulate the flow and energy of qi (energy), Acupuncture uses fine needles that are inserted into specific points in the body.

Ayurvedic Medicine refers to an ancient system that balances three of the most important elements of health care: water, fire and air. It includes diet, exercise and herbal remedies. Massage is also included.

Homeopathic Medicine derives its name from the Greek homoios which means similarity and pathos which denotes disease. Homeopaths believe all diseases are caused by natural causes, but not always symptoms. They prescribe small doses of substances to treat symptoms similar to those that are experienced when a person is ill.

Energy Healing is also known as Reiki, EFT, Rolfing, Therapeutic Touch, and many others. This therapy is based upon the belief that all of us are connected to a universal force of life called Ki. Feeling well is possible when the Ki flows freely through you. Energy healers use touch, intention, and touch to restore harmony between our physical and emotional, as well as spiritual selves.

Aromatherapy uses essential oil extracted from plants for therapeutic purposes. Aromatherapists believe that certain smells can affect mood and behavior. Lavender is one of the most used essential oils in aromatherapy.

What does holistic mean?

Holistic means whole-based. Holistic refers to looking at the whole picture, not just one part. This can be hard because we are used seeing things as parts.

We tend to think of black and then white. But actually, there is an infinite variety of shades of grey.

When working on a project, you should try to view it from multiple angles. Look at it from all sides.

It is important to see how the pieces fit together. Is there a way for its elements to interact?

If you do find a problem, try to figure out why. Also, consider the impact of any changes that you make.

What is Alternative Medicine?

It is a healing approach that focuses on prevention instead of treating. It also encourages people to become informed consumers actively engaged in improving their health and well-being.

Alternative medicine is any method of diagnosis and treatment that doesn't use conventional (allopathic) medical methods.

Can a holistic physician write prescriptions for me?

Holistic medicine is based on the premise that all diseases are caused by a combination of factors, including diet, lifestyle, environment, stress, emotional state, genetics, and other health-related problems.

A well-rounded approach to treating patients includes considering these variables when prescribing medication.

To understand how each factor affects a patient, a physician must understand modern science and traditional methods such as herbs and homeopathy.

Many doctors have become certified in complementary and alternative medicine (C&A). This allows them offer a wide range of services to patients.

Alternative medicine is important.

Alternative medicine is very popular, as they are often less expensive and more beneficial than traditional treatments. Unfortunately, many patients have died as a result of side effects like allergic reactions. There are also alternatives that may be more effective.

If you don't have enough knowledge about alternative medicines, they can pose a danger. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Other remedies, however, can be toxic.

What is another name of alternative medicine?

Alternative medicine is a term that covers any treatment approach that is not conventional. There are many different forms of alternative medicine. Most are based upon the idea that health care should not be dependent on chemical medicines.

Alternative medicine can include acupuncture and herbalism, naturopathy and osteopathic manipulation.

Alternative practitioners claim their treatments have improved health outcomes. They also claim they are more cost-effective and provide better patient satisfaction. These claims cannot be proven scientifically because the mainstream medical system has largely ignored evidence-based alternatives to medicine.

What is holistic medicine?

Holistic medicine is a holistic approach to treating patients. They may incorporate western medicine into their treatment, as well as traditional methods such acupuncture or herbs.

They are not interested in treating symptoms but rather a disease. After treatment, the patient should feel better.

Doctors must not only treat the illness but also look out for ways to prevent it from returning.

Holistic refers to all aspects of someone's life.

Statistics

The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)
According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)

External Links

How To

What are the different types of alternative and complementary medicine?

The main categories of complementary and alternative medicine (CAM) are mind-body, natural products as well as manipulative therapies. Mind-body medicine can include yoga, meditation and Tai Chi. Natural products can include herbs, vitamins and minerals, dietary supplement, and botanicals. Manipulative therapy includes physical manipulation, such as chiropractic and osteopathic care, acupuncture and therapeutic exercise. Praying and visualization are two of the methods used to heal energy.

CAM is an umbrella term for various health practices outside traditional Western medical models. These practices differ in how much scientific evidence they have, whether they involve drugs, surgery, or which conditions they treat. Some CAM professionals also perform diagnostic testing, such as blood tests, and prescribe medication. Others may do neither.

In addition to these four primary categories, there are many subcategories within each category. Mind-body medicine includes relaxation techniques, mindfulness training and guided imagery. It also includes self-hypnosis, meditation, qigong and Tai chi. Natural products can include nutritional supplements and botanical medicines, homeopathic remedies as well as essential oils, botanical medicines, essential oils, nutraceuticals herbal preparations, medicinal herbs, and teas. Manipulative therapies can include manual, movement and traction as well as electrotherapies, cupping and stretching. Soft tissue mobilization, trigger point therapy (or orthopedics), myofascial releases, trigger points therapy, neurostimulation, and trigger point therapy are some examples. Spiritual healing includes faith healing and prayer.

Many CAM treatments treat symptoms but do not address the root cause. Some chronic diseases can be helped by CAM. If used properly, CAM can be combined with conventional treatments.

There are many reasons that people use CAM.

To improve their overall wellbeing.
To manage a special condition.
To decrease pain or discomfort.
To prevent illness.
To promote wellness.
To address a personal belief.

Some people use CAM to have more control over their own health than traditional medicine. They might believe there are fewer side-effects. Some choose CAM because they don't have to take prescription medication. Others still prefer not take prescription drugs if they are possible. Others seek out CAM after having bad experiences with traditional medicine.

Some people who use CAM claim they want to be confident about what they're doing before trying out new techniques. Many CAM users have questions about safety and effectiveness. Others rely on word of mouth from friends and family members.

Although CAM can be viewed negatively by society in general, most users feel positive about it. People who use CAM are generally happier and healthier than people who don't. This holds true regardless if you are of any gender, race or ethnicity.

A large majority of Americans practice some form or another of complementary and alternative medicines. 95% or more of adult Americans have used some type of CAM in their lives. According to the National Center for Complementary and Integrative Health – NCCIH, approximately 40,000,000 visits were made to CAM providers alone in 2010.

The NCCIH estimates that 10% of the U.S. population is treated by chiropractors or massage therapists.

2013 was a year that the American Medical Association (AMA) reaffirmed its support of integrative medicine. The American Medical Association recognized the need for physicians to “integrate scientifically supported complementary and alternate medicine into clinical practice…to satisfy patients' needs and expectations.”5

The Institute of Medicine published a landmark 2007 report called “Relating Constraints” that concluded that there was no evidence to support the claim that any particular CAM intervention can prevent, treat, cure, or cure cancer.

CAM continues its popularity despite the fact that it has been proven to be very popular. In 2008, CAM practitioners saw an 8 percent increase in number compared with 2007.

A recent study showed that nearly half of respondents had used CAM to supplement their primary care.

CAM therapies encompass natural products, mind-body techniques, manipulative strategies, energy healing modalities and exercise.

Many CAM therapies are used primarily to relieve pain, but they also have many other benefits like relaxation, improved mood and better sleep.

For example, acupuncture can help relieve chronic back pain, reduce anxiety and depression, improve immune function, promote weight loss and improve menstrual symptoms.

Many CAM treatments draw on Ayurvedic and Chinese traditional medicine. These roots can be traced back thousands of decades.

Traditional Chinese Medicine (TCM), for example, was developed 5,000 years ago. It has been used in China since ancient times.

It was not until the mid-1800s when Western science began to gain prominence, but TCM remains an important element of health care today.

TCM is used for treatment by more than 70% of Americans today.

Yoga is another CAM therapy that is very popular. Yoga was founded in India approximately 5000 B.C. Yoga is now widely accepted worldwide.

Yoga is becoming more popular because it has many positive effects on the body, mind, and spirit.

Yoga can reduce stress, increase flexibility, and improve strength. It also helps to lower blood pressure and cholesterol.

Yoga has been shown to improve sleep33, even though there is not much scientific evidence. It may also be beneficial for insomnia sufferers.

Other CAM treatments, like meditation, homeopathy and aromatherapy are also gaining acceptance in mainstream medical practice.

The most widely used CAM today is herbal medicine.

Herbal medicines may include herbs and spices, flowers, seeds or fruits, bark, leaves or roots, as well stems.

These drugs are frequently considered safer than pharmaceutical drugs and are popularly used by consumers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

According to American Cancer Society, 45% adults diagnosed with cancer reported that they used alternative medicine during treatment.

The National Institutes of Health estimates that 60% of patients with cancer use CAM, and the Centers for Disease Control and Prevention reports that about 50% of all cancer survivors report using CAM.

A recent study found that 51% of patients with cancer used at least one type or another of CAM.

However, only 8% discussed the topic with their physicians.

This is a serious problem with healthcare delivery because there is not enough communication between conventional medical practitioners and CAM users.

–

——————————————————————————————————————————————

This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.

If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.