Start fresh in 2024

Modest changes can add up to big results for your body and mind.

By Lyndzea Corsetti, FNP, Oak Orchard Health, Brockport

As we kick off 2024, many of us are thinking about making a fresh start with our eating and exercise habits. Still, we’ve all seen family and friends who make New Year’s resolutions to change their habits but struggle to stick with them. That’s often because people bite off more than they can chew when it comes to making healthy changes. Making small, gradual changes can help you get big results over time, and they’re easier to stay with. Here are some things you can do in the new year to start making small changes that will pay off with major benefits.

Preventative medicine can help your overall health

Coming to the health center when you’re sick is important, but even more important is coming when you’re not. Be sure to have a physical each year and talk to your provider about what’s on your mind both physically and mentally. Are you planning to start or add to your family? Or maybe you’re not. Are you worried about weight loss or gain? It’s also the right time to discuss vaccinations, STD testing, and so much more. At Oak Orchard Health, we’re here for you. 

Drink more water (and less sugar and caffeine)

It’s no surprise that drinking fresh water is going to be healthier for you than drinking sugary drinks. It’s a good idea to shift some of those drinks to ice water instead. Even so, you may be underestimating how much water you need every day. Nutritionists generally recommend drinking about half your body weight in ounces (and don’t worry—not all at once, just one eight-ounce glass at a time). It’s easy to calculate: For instance, if you weigh 140 pounds, you need 70 oz of water a day. 

And if you drink caffeinated beverages like coffee, tea, and energy drinks, add 12 to 16 oz of water for each of those, because caffeine can dehydrate you. And while those energy drinks may give you a temporary boost, they’re not the healthiest choice. Want to scale back? Do so gradually and avoid the headaches that come from stopping caffeinated drinks too quickly. Just reduce the number of daily servings and drink water instead.

Reach for more unprocessed foods

Foods that come in boxes and cans often have a lot of extra salt, sugar, and fat. Whatever your daily routine—three big, traditional meals, six smaller meals—try to incorporate more fresh fruits and vegetables as much as you can. Coming off the holidays, this can be especially helpful after all the treats like cookies and candy and party foods.