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Want to have a healthy new year?

Deborah Prescott | Daily Press Mark Miller of Escanaba works out on a weight machine at the Northern Lights YMCA recently. Being physically fit is one of the most common resolutions people make in the new year. Miller made a resolution to workout three times a week and walk 10 miles a week.

ESCANABA — The phrase “new year, new you” can make a person pause and think of ways to better themselves. But how do you get started? Locally, there are programs and activities that can help people keep a resolution to live a healthier lifestyle.

“Create goals this New Year, create an action plan, pace yourself and stay positive,” advises Shayne LaMarch, RD, clinical dietitian at OSF Health Care St. Francis Hospital. “I recommend making small changes and work to your goal over time.”

What is your goal, do you have one?

Complete health is a total picture of well-being — physical, mental, emotional, social and spiritual. To maintain, or change any one of the five named takes a plan, and patience.

All of the complete health elements tie to the other, and to total well-being.

PHYSICAL HEALTH

Physical health is usually the number one thought when it comes to making a resolution. What you eat and how often you exercise is closely related to your physical health and is very important, but for more reasons than people realize.

We know exercise enables the body to treat high blood pressure, diabetes and other diseases, but the body also treats depression and osteoporosis. People who exercise are known to get less injuries.

Extra weight can cause arthritis in weight bearing joints, in the spine, hips and knees.

“It’s important to find a facility where you feel comfortable, but, also keeps you motivated.” said Hadele Peacock, membership and marketing director at the Northern Lights YMCA.

“Before committing to a membership, take a tour of local gyms to find the best fit for you,” said Peacock.

While exercising, continue to stay hydrated. Water is the preferred choice for the body. Your body is mainly made of water.

“Hydration is important year round,” said Kat Hardt, RN and executive director at North Woods Place in Escanaba. “Hydration boosts the immune system, helps maintain a healthy weight, and regulates body temperature.”

Enjoy exercise outside in the sun as much as possible so the brain can produce more vitamin D, which the body doesn’t get as much of during the winter months in the U.P.

Physical health is important for everyone, at any age.

“Keep moving,” said Hardt. “Particularly for joint stiffness and arthritis. Simply stretching before getting out of bed can help reduce aches and pains and get blood flowing. Walking is fantastic, but if that’s too much march while seated in a chair and perform arm circles or lift light weights. There are even floor bicycle pedals you can do while seated.”

“The program I provide…a nutrition education series that would target seniors using the curriculum, “Eat Smart, Live Strong“, which provides information and resources for eating healthy, being physically active, how to prepare meals for one or two, shopping and food safety tips, along with recipes and taste testing,…lots of fun,” said Stephanie Meck, community nutrition instructor at the Michigan State University Extension.

Preventive care can detect illness before it starts, so get a yearly exam. It is also important to keep up with vision and hearing tests, so they do not become a barrier to communication.

SOCIAL HEALTH

We are social creatures. During the winter months in the U.P., it is tough to meet with others, due to weather, so we stay at home more. There are many clubs in the area to join. Find out which club supports your passion. Working out in a group class setting is a great way to be social with others. Take informational classes on issues you are interested in and find like minded people, this could also be cultivating an interest or hobby.

During the winter months try to keep up visiting routines and share a meal with someone whenever possible.

“Loneliness affects health in many ways, even for those who prefer to be alone or were always a loner,” says Hardt. “Socializing releases endorphins that promote mood and sleep, we eat better when we don’t eat alone, and laughter gives us energy.”

Hardt says she has seen many improvements in seniors’ health conditions when they have others to socialize with daily.

EMOTIONAL HEALTH

Someone with good emotional health feels good about themselves, and have good relationships. They are aware of positive or negative emotions, and how to deal with them.

Maintaining good emotional health is a skill. It lowers blood pressure, reduces the risk of heart disease, and promotes a healthy weight.

Learn what creates negative emotions in your environment. Address the triggers found to maintain, or improve, emotional health.

Express feelings appropriately and get them out to maintain a focused mind. Feelings kept inside produce stress.

MENTAL HEALTH

Everyone has a state of mental health, which includes emotional, psychological and social well-being. A person with good mental health is resilient, and can cope with what life throws at them.

Keeping the mind fresh is a good way to maintain good mental health. Learn something new, try things first hand, play games or work puzzles. Sign up for a class at Bay de Noc Community College or the Bonifas Arts Center.

“Bay College is working on new ways to think about learning specifically,” said Heidi Charon, retention program manager at Bay College. “That struggle, mistakes, and failures are a necessary part of developing our knowledge and skills. Many of us hate to make mistakes, avoid failure at all costs, and believe that if we fail while trying to learn something new, that means we can’t do it. If we change our mindsets to be more growth focused, we call this having a growth mindset, we see our struggles, mistakes, and failures as our greatest opportunities to learn and grow.”

Charon continued to say that accepting struggles is a necessary part of learning and helps the mind to persist when faced with failure.

“Traits often considered fixed…can be improved through hard work and persistence. Simply having this belief can improve our learning experiences vastly and allow us to see opportunities for growth where we might not have before,” said Charon.

Sleep affects the way you think about yourself and can have a powerful effect on how you feel.

Exercising the body will release mood boosting endorphins, which combat stress, anxiety and depression.

Take a break from something once in awhile, especially if it’s a source of stressed mental health.

Take time to be present while eating a balanced meal. Food nourishes or hurts the body, including the brain. Eating carbohydrates increase serotonin and calm the mood, while proteins keep you alert. Vegetables and fruits feed every cell of the body to help produce mood regulative chemicals. Omega-3 rich foods improve moods and restore structural integrity to the brain cells to aid in cognitive function.

Starting January 29, at 4:30 p.m., MSU Extension is holding a program called Stress Less with Mindfulness, practicing mindfulness in reducing stress-related symptoms at the M-Tec building at Bay College.

SPIRITUAL HEALTH

To improve or maintain your spiritual health, decide what works for you. Spiritual wellness involves beliefs, values and purpose.

Yoga can improve spiritual wellness by reducing emotional and physical strains on the mind and body. Yoga can help lower stress, boost the immune system and lower blood pressure as well as reduce anxiety, depression, fatigue and insomnia.

“The start of a new year is really exciting and there’s always an influx of new students ready to try something different in order to feel healthy,” said Rachel Fix, owner of Ahava Studio in Escanaba. “We have a variety of classes available for everyone from true beginners, to those who have taken a class or two, or maybe tried to follow along with a video at home. There are strengthening classes, advanced classes for students with a regular practice and workshops.”

Take time to meditate and, or pray. Figure out what brings purpose and meaning and spend time with those things. Learn ways to work through tension, like breathing, meditation and exercise.

“Changing behaviors is a tough task, even for the most dedicated and motivated people,” said Peacock. “The new year is a great time to make changes, but it’s important to remember that any change takes time.”

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