Starting the New Year Healthy

Submitted by Mary Woodworth, RN,
​Albert County Community Health Centre 

New Year's resolutions do not usually last. It is best to start out mindful of needing to make some changes and using small steps to make them attainable. 

Nutrition and Diet 

• Eat whole foods - Add fruits, vegetables, nuts, seeds and whole grain. They provide essential nutrients and help manage weight and blood sugar.
  
• Prioritize protein (poultry, fish, legumes) for stable energy and fibre (fruits, vegetables, whole grains) for gut health and fullness.
  
• Stay hydrated - Aim for sufficient water intake throughout the day, keeping a glass handy.
  
• ​Plan ahead - Meal prep and plan snacks to make healthier choices easier and reduce last minute stress. Reduce processed foods and sugary drinks. ​
  

Physical Activity

• Start small; begin with 15 minute bursts of activity like walking or stairs. Gradually increase time and intensity. Aim for 150 minutes per week of moderate to vigorous activity.  

Mind and Balance

• Prioritize sleep- Aim for 7 to 9 hours nightly for a better mood, energy, and healing.
• Manage stress - Make time for yourself (journaling, reading) and maintain an active social life for support.
• Limit alcohol - Reduce intake, perhaps by alternating drinks with sparkling water. Maybe participate in "dry January."  

Strategy for Success

Set SMART goals:

S- Specific
M-Measurable
A-Achievable
R-Relevant
T-Time bound (three times weekly, 15 minutes daily, 1 hour each weekend) 

Schedule Check-Ups

• Book and attend annual doctor's appointments to monitor health proactively. 

To help kick-start your staying healthy plan, take advantage of some of the available local options:

• Nursing Homes Without Walls has several walking groups in the area. You can get moving in a safe and warm environment. They also offer chair stretch and strengthening exercises.
  
• Pickle ball is available at the Riverside Albert Rec centre every Monday and Wednesday evening from 7 to 9. All are welcome, novice to advanced. Equipment is available on site.
  
• The Albert County Community Health Centre provides the services of a clinical dietitian every other Wednesday (twice monthly). Social Work services are available two to three days every week.
  
• Social workers provide crucial support by offering counselling, coping skills, and therapy. They can also help with connecting people to resources like housing, and financial aid, and navigating the system to social development. Our social worker can help you fill out you paperwork, documents that may be required to access some resources available to you.  ​

The social worker and dietitian are available to anyone living in the community. Please call the ACCHC to make your appointment. No referral necessary.

​The Albert County Community Health centre wishes everyone a safe and healthy new year!