6 Wellness Tips to Cultivate A Better New Year

Written by: Dr. Jessica Papa, PT, DPT


If you ask anyone about 2021, they meet you with feelings of hope and relief. The excitement that we get to start a new year with a clean slate and promises of the end of the pandemic, and the relief that this seemingly endless year is coming to a close. 2020 was a year of transition and the ground beneath all of us certainly shook. Now that we have our bearings and are gearing up for a new year, it’s important to think about all of the ways in which we can focus on our wellness and truly make it our best year yet. We have been tried, we have been tested, and now it’s time to put our collective best foot forward.

Here are some wellness tips that will help you put your best foot forward this year:

  1. Get More Exercise
    Physical activity produces endorphins, chemicals in the brain that naturally reduce pain, stress, and improve sleep. If you are a patient that is new to MFR, the best thing to do would be to take 20-30min brisk walks. Exercise can be anything, it does not have to be a dreaded trip to the gym!
  2. Stay Hydrated
    Hydration is important to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Hydration is not just important for your tissue, but for your brain as well! Being well-hydrated also improves sleep quality, cognition, and mood. The ideal amount of water to drink a day is half of your body weight in ounces! This is without factoring in if you have coffee, alcohol, or any other dehydrant in which that amount needs to be increased.
  3. Eat Well
    This seems obvious, but also is so much easier said than done. First and foremost, we all know how important it is to fuel our bodies with the nutrients it needs. This gives us enough energy to tackle the day and focus on the things we need to accomplish. It’s not just about what you eat, but how much. Eating enough throughout the day is important to sustain energy. It’s easy to go for a while without eating anything and then binge quickly on something that maybe is not the most satisfying. Both the lack of eating and the bingeing can leave you feeling sluggish and groggy. It’s important to eat right and eat enough! Eating well is not just about fruits and veggies (although those are great), but our body needs carbs and our brains sometimes need that cupcake to feel satisfied. Do what’s best for you and your body! Listen to your hunger and your fullness!
  4. Get Enough Sleep
    Ensuring that you get a solid night’s sleep is vital to your wellness and your daily life! We all know how it feels when we don’t get enough sleep at night, you feel groggy, it’s hard to focus, and you physically feel worn down. This is another thing that is not just important for your physical body, but for cognitive function and clarity as well. It’s also not about how long you sleep, but how well. Learn what things keep you from getting that quality sleep, and figure out ways to eliminate or decrease them. Maybe that glass of wine before bed is not as helpful as it seems! 
  5. Manage Your Time
    This is vital for tackling those 2021 goals! It’s important to understand what is sucking your time and energy up that could easily be delegated, or eliminated from your life. We tend to take on things that aren’t necessary, so here is your reminder that it’s okay to say NO. You can’t do everything! It’s also important to know when to be productive, and when to take a step back. A fulfilled life is about balance. It can’t be all play or all work. Figure out your own boundaries and learn how to manage time between your personal and professional goals.
  6. Stretch Your Body
    Stretching can improve posture, range of motion, decrease back pain, help prevent injury, and decrease muscle soreness. This sounds like it would only impact your physical wellbeing, but think about how your physical state impacts your mental health! 

These are just some broad jumping-off points to inspire your new year’s actions. We have made it through the crazy that is the year 2020, let’s take this newfound strength and resilience and make it the best, most productive year yet!

If you’re looking for more wellness advice, contact us today!

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