Raising Your Wellness Game in 2024

Amidst the hustle and bustle of our daily lives, it’s easy to overlook the importance of holistic wellness. In 2024, try to carve out a dedicated time to craft meaningful goals that go beyond the usual resolutions. From mental resilience to physical vitality, sound sleep to nourishing diets, and invigorating exercise routines, it’s your year to champion your pursuit of a thriving, well-balanced lifestyle.

Whether you’re looking to establish a mindfulness practice, revamp your workout routine, or cultivate better sleep hygiene, these experts provide you with the tools to embrace each day with renewed energy and purpose. Every small step forward contributes to a healthier, happier you.

Best Positive Practices for the New Year

by Kristy Como Armand

Yes, the New Year has come and gone again. For many of us that means our New Year’s resolutions have already come and gone too. Does it seem like every year you have the hope for change, but it never really happens?

“I frequently encounter people who want lasting change, but don’t know how to make habits stick,” says Keri Forbess-McCorquodale, MS, LPC-S, LMFT, CEAP, president of Solutions Counseling & EAP. “But did you know lasting behavior change doesn’t stick unless we really change our beliefs? Some of the best and easiest practices for changing your behaviors AND your beliefs come from being positive. Most are ‘positively’ simple and easy to understand.”

Forbess-McCorquodale shares some guidance for creating positive resolutions for the New Year that can lead to lasting change:

HAVE A POSITIVE LIFE PURPOSE:
Be the best positive influence to all people and all things.

Many people wonder what their life’s purpose is, and the answer is being the best positive influence. Knowing this maximizes the capacity of our human experience. It may even help others to like us better. The Dalai Lama said, “Be kind whenever possible. It is always possible.” And, “If you can, help others; if you cannot do that, at least do not harm them.”

BE AND DO SPIRITUAL:
Spirituality is not a state of mind; it is a state of doing good and doing good with others.

This practice can help you sort through stress, anxiety, and depression. The basic premise is we are all capable of doing good! Being caught up in thinking good thoughts is not enough, you have to GO DO IT!

VERBALIZE APPRECIATION FOR WHAT YOU WANT AND LIKE:
By telling others what we appreciate, we tell others how to treat us.

We all need to be able to tell others what we want. This is one of the simplest ways of getting what we need and want with others in a healthy way. The “victim stance” is blatantly negative and tells others we prefer to focus our lives on the negative. By telling others what we appreciate and want, we also are more likely to feel positive about ourselves.

FOCUS ON OUR GRATITUDE:
Parts of happiness come from recognizing things for which we are grateful.

When most people are hurt, sad, scared, or angry, their focus becomes trying to be extremely happy. This really isn’t realistic. What helps is to focus on being in a normal range, not trying to achieve a level of extreme happiness.  Cultivate a mindset of gratitude by reflecting on the positive aspects of your life – as it is right now. Try this exercise:  At the beginning of the week, write a list of 5 things for which you are grateful and spend time with them each day/night before you go to bed (especially if things are tough that day). Focus on balancing the good and the bad.

“If we take the time to think about our best behavior and attitudes, we really can become good with ourselves,” adds Forbess-McCorquodale. “Take the time to consider these suggestions as a different type of resolution, and if you can’t get over the hump, or continue to feel overwhelmed, don’t hesitate to seek professional support. Therapy provides a safe space to explore emotions, develop coping strategies, and gain valuable insight.”

Unlocking the Path to Optimal Health

by Taylor Trahan Henry

In the pursuit of a thriving lifestyle, it’s essential to embrace a holistic approach to health—one that looks at the intricate balance of hormones, preventative measures, and sustainable weight loss strategies. Dawn Hinton, a dedicated nurse practitioner, shares insights that promise to help you in setting goals for your health in 2024.

Hinton’s journey into hormone optimization began in 2009, fueled by her personal experience of navigating symptoms like fatigue, weight gain, and anxiety in her late twenties. Traditional approaches offered no solace until she discovered the transformative power of hormone optimization through pellets. This pivotal moment led her to dedicate the last seven years of her career to researching and educating patients, culminating in the opening of Revitalized Health in 2021.

“Hormones play a crucial role in overall wellness,” Hinton says. “Our cells rely on them for proper functioning. As we age, the decline in hormone production becomes evident.” Common misconceptions persist, with normal ranges masking optimization needs. She advocates for early intervention, asserting that optimizing hormones can prevent a myriad of age-related diseases.

“Additionally, hormones are crucial to preventing breast cancer, uterine cancer, prostate cancer, osteoporosis, balance, weakness, frailty, heart disease, diabetes, cognitive dysfunction, dementia, and Alzheimer’s disease,” says Hinton. “There is a difference between having normal levels of hormones and optimizing. If we optimize hormones when they start to decrease initially, we can help reduce the incidence of most disease processes associated with aging and improve quality of life.”

Preventative health measures, according to Hinton, involve staying active, consuming quality food, reducing alcohol intake, managing stress, and prioritizing sleep. But, she cautions against a one-size-fits-all approach, urging individuals experiencing hormone imbalances to seek providers who prioritize preventative health over mere disease management.

When it comes to weight loss, Hinton challenges the term ‘diet’ and encourages lifestyle changes. She emphasizes the importance of tailored meal plans, incorporating lower calorie intake, reduced carbohydrates, and higher protein to maintain satiety and decrease inflammation.

“Customization is key,” she says. “Extensive blood panels guide individualized health plans, considering factors like affordability and patient needs.” This thorough assessment allows for the diagnosis of multiple conditions during a single visit, providing a comprehensive roadmap for a patient’s health journey.

As with any journey, challenges exist, with resistance to hormones and lack of education posing significant hurdles. Hinton addresses these by empowering patients with evidence-based research, dispelling myths, and fostering open communication. She stresses the importance of finding experienced providers, as treating hormones requires a nuanced understanding to avoid potential side effects.

“Physical activity is a cornerstone of any wellness journey,” Hinton says. “ Moving your body promotes natural hormone production, builds muscle mass, and improves cardiovascular health. Starting slow and gradually increasing intensity, with a goal of 300 minutes of moderate exercise per week and two days of weighted exercises, is a solid plan.”

Looking ahead to 2024, Hinton anticipates groundbreaking developments, citing GLP-1 receptor agonists as game-changers in weight loss. While acknowledging their efficacy, she warns against clinics merely selling weight loss drugs without addressing the root causes of obesity. Dawn encourages individuals to choose providers who adopt a holistic approach, recognizing the complexities of metabolic health.

Navigating Shift Work Disorder for Better Sleep in 2024

In Southwest Louisiana’s workforce, an increasing number of individuals are immersed in the demanding world of shift work. The Sleep Disorder Center of Louisiana understands the unique challenges of irregular work hours, particularly the impact on sleep quality and overall well-being.

Shift Work Disorder disrupts the natural rhythm of our internal body clock, making it challenging to attain the quality sleep needed for optimal health.

The consequences of this disorder extend far beyond mere fatigue, affecting cognitive function, mood stability, and long-term health. “However, implementing simple yet effective changes to your daily routine can significantly improve your sleep quality and overall vitality,” says Dr. Conner, Sleep Physician and Medical Director at the Sleep Disorder Center.

Here are some tips to help you strive for better sleep in 2024!

Establish a Consistent Sleep Schedule

Strive to maintain a regular sleep schedule, even on your days off. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

Optimize Your Sleep Environment

Transform your bedroom into a haven for resting. Ensure it is dark, quiet, and cool. Invest in comfortable bedding and consider blackout curtains to minimize external disruptions.

Limit Exposure to Artificial Light

Minimize exposure to electronic screens before bedtime, as the blue light emitted can interfere with melatonin production. Create a winding-down routine that helps signal your body that it’s time to sleep.

Prioritize Physical Activity and a Balanced Diet

Regular exercise and a healthy diet contribute to overall well-being and can positively impact sleep. Incorporate physical activity into your routine and be mindful of your food choices, particularly close to bedtime.

Strategic Napping

Incorporate short naps before your shift to combat fatigue. Avoid napping too close to bedtime to preserve the quality of your nighttime sleep.

The Sleep Disorder Center of Louisiana provides comprehensive solutions for your sleep health. In addition to these home-based strategies, they’ve recently introduced two new services designed to enhance your sleep care experience.

Home Sleep Apnea Testing

Take control of your sleep health with our user-friendly disposable home sleep apnea tests. Conducted in the comfort of your home, these tests provide valuable insights into your sleep patterns, paving the way for personalized care.

Direct-to-Door CPAP Supplies

We understand the importance of consistent therapy for those with sleep apnea. Our new service allows us to drop ship CPAP supplies directly to your door, ensuring seamless access to the equipment you need.

“Quality sleep is the cornerstone of overall well-being,” says Dr. Conner. “We are committed to providing comprehensive solutions for your sleep health, ensuring you wake up ready to conquer each day with vitality and resilience.”

Easy Nutrition Hacks to Jumpstart Your Good Health

by Christine Fisher

One of the best things about healthy eating is that we have the power to fuel our bodies with high quality foods filled with vitamins and minerals. On the other hand, we have the power to choose candy bars and fried foods, made up of sugar, fat, and empty calories.

It’s all within our control.

While those lower quality foods are tempting, choosing nutritious foods is one of the best ways to promote good health. “Your daily food choices make a big impact,” says Cynthia Chantlin, RD, LDN, CDCES with West Calcasieu Cameron Hospital. “The body works with what it’s given. A person’s energy level, overall health, and even their ability to fight off viruses and illnesses, are influenced by the foods they eat on a regular basis.”

Whether you’re just starting your health journey with a resolution this new year or you’re a seasoned veteran looking for ways to take things to the next level, Chantlin suggests several easy-to-implement tips. “Evaluate your current eating routine compared to these ideas and see if there is anything you can tweak or improve. Try implementing one or two ideas then move on to others. A gradual improvement is better than no improvement.”

Kick start your day with protein.

Whether to eat breakfast or not is an often-debated issue, but for most people, eating in the morning is beneficial. For those who eat breakfast, choose protein-rich foods, such as whole grain toast and eggs, or peanut butter toast. These foods will help you feel fuller longer, keeping you satisfied throughout the morning.

Plan ahead.

Even with the best of intentions, we can fall victim to time constraints and rushed schedules and end up reaching for convenience foods that may not be nutritious. Protein powders and bars can be a good alternative for a quick yet nutritious meal.

“You can pre-pack an on-the-go meal,” says Chantlin. “Nuts, low-fat ham or turkey, crackers, cheese, boiled eggs and celery or carrot sticks makes a fabulous meal. Pick up a few reusable containers and make a few of these on the weekend to grab and go whenever needed in the week ahead.”

Add a multivitamin – and take it with food.

Multivitamins are a great way to ensure you’re getting those needed nutrients. Consistency is key to getting the full benefits of a daily multivitamin, and taking with food is most effective. So, taking it daily at breakfast will help accomplish both consistency and efficacy. “Many vitamins are fat-soluble, including A, K, E, and D; they need fat to absorb into the body,” explains Chantlin.

Select a salad more often.

From Caesar to the garden variety, salads can be a creative, nutritionally dense addition to your eating plan. The varieties of lettuce, vegetables and cheeses are abundant at grocery stores, you can come up with countless combinations. If the thought of washing and chopping is not appealing, you can build your own at many casual restaurants and even grocery stores.

“Salads are filled with a variety of vegetables, which provide many vitamins and minerals.  Add a protein such as cheese, chicken or a boiled egg to round out the nutrition to help keep you feeling fuller longer,” Chantlin says.

Green leafy vegetables found in many salads, such as romaine lettuce, spinach and kale, are rich in vitamins A, C, and E which help support healthy eyesight, help immune function and protect against certain cancers.  Many vitamins found in salads double as antioxidants with anti-inflammatory effects in the body, and many salads contain essential minerals, like potassium, iron, and magnesium. “Salad is one of the easiest ways to combine a lot of nutrition in one meal,” Chantlin says.

Jumpstart your health with the nutrition hacks above and fuel your body with high quality foods for best results.

Motivation for Movement

by Christine Fisher

Bodies were made to move. In fact, researchers say that being too sedentary will shorten one’s lifespan, diminish the quality of life, and contribute to the development of chronic diseases.

“The human body is made up of 360 joints and over 700 muscles,” says Shelby Hodges, CSCS, exercise specialist with Dynamic Dimensions Fitness Center of West Calcasieu Cameron Hospital. “The vascular and nervous systems depend on movement to function.”

When we sit for too long at a time, our bodies begin to ache, reminding us that it’s time to get up and move around. Conversely, when we move for a long period of time, our bodies need rest. Balancing activities and rest are the keys to healthy living. However, there is no question that today, many of us lean much more toward a more sedentary lifestyle than being too active.

“Think back to generations before us,” says Hodges. “Our parents and grandparents moved throughout their days; walking to the store, washing their own clothes by hand, working in the garden, and cleaning their homes. As we’ve become more sedentary, we’ve seen a rise in heart disease, obesity, high blood pressure and diabetes.”

The World Health Organization reports that physical inactivity constitutes the fourth leading cause of death globally, causing an estimated 3.2 million deaths each year.

“The key to changing a sedentary lifestyle is to be mindful of it. By including a few small changes each day, we can improve physical ability, strengthen muscles and promote flexibility,” says Hodges. “Whatever you do, it has to move you; meaning, it’s important to find your motivation.”

Hodges offers these three ideas:

Start with where you are now.

Whether it’s walking, riding a bike, swimming, or gentle stretching, it’s all good. Don’t think you must run three miles for it to count. You can start to experience health benefits in as little as 10 to 15 minutes of movement a day. The more you do, increasing slowly and steadily, the healthier you become.

Move throughout the day.

Take mini-breaks often to walk around and stretch. Raise your arms over your head and stand on your tip toes to get a full body stretch. Bend gently at the waist toward each side, then forward. While standing, raise your knees and alternate for several counts. “Movements like these increase blood flow and your heart rate which can help clear mental cobwebs, make you more alert, and help you feel stronger,” says Hodges.

Find your joy.

Your personality can help dictate the type of exercise you prefer. Some people love hiking and adventure cycling; others prefer yoga and Pilates. “Just as we don’t eat one type of food, it’s ok to mix in a variety of exercises,” explains Hodges. “It helps work out different types of muscles, gives the body something new, and helps us stay interested in it.” It’s a good idea to have a simple exercise routine in place for those days when you don’t feel motivated to do much of anything, you can rely on your everyday plan, but when you feel inclined to try out a yoga class or join a friend for a group fitness class, go for it!

“Whatever kind of physical activity that is fun and enjoyable for you, get up and go do that! If a certain type of exercise doesn’t sound fun to you, then don’t force yourself to do it,” says Hodges. “The best kind of exercise is the kind you’ll do.”

By being mindful of the need to move our bodies, we can take the steps needed (literally) to move throughout the day. Anytime you’re exercising at any level, you’re doing something good for your health.