The beginning of a new calendar year offers a unique opportunity to create intentional space to prioritize your well-being and rejuvenate healthy habits that can lead to a year of optimal health and wellness.

We compiled a list of our top 5 wellness recommendations that may improve your mental, physical, and metabolic health in the coming year. The best part is that most of them are free and only require adjusting your schedule to reap the health rewards!

**Walking!**

Count those steps because they do make a difference. Walking offers a trifecta of benefits for both mental and physical health. Not only can walking help maintain a caloric output for a weight loss deficit, but taking a 10 to 20-minute walk after a meal can help prevent spikes in glucose levels since active muscles rapidly use glucose from the bloodstream to provide energy. Walking also releases happy endorphins that can provide long-term mental benefits like improved working memory, focus, task-switching ability, and elevated mood. This healthy habit is a free mood-boosting powerhouse that can easily be added to anyone's daily routine.

Sleep

Sleep is as essential to survival as food and water. It plays a crucial role in the well-being of nearly every tissue and system in the body, including the brain, heart, lungs, metabolism, immune response, mood, and overall disease resistance. As you go through different stages of life—whether in college, adjusting to new parenthood, coping with work-related stress, or traveling—your sleep needs and patterns will evolve. There is also no universal amount of sleep that suits everyone of the same age, however, most adults generally require 7 to 9 hours of sleep each night. Here are a few tips to improve your sleep:

Set a schedule—go to bed and wake up at the same time each day.
Exercise for at least 30 minutes most days of the week, but not within a few hours of bedtime.
Avoid stimulants: avoid caffeine late in the day and alcoholic drinks before bed.
Relax before bed—try a warm bath, reading, or another relaxing routine.
Supplements: magnesium glycinate, omega-3, resveratrol, and zinc, may help you relax and fall asleep.
Minimize screen time on electronic devices like phones, tablets, and computers in the hours leading up to bedtime.

**A balanced diet**

From a nutritional standpoint, we all know the importance of a balanced diet, but what is even more critical to long-term health is maintaining a balanced diet to keep your blood sugar (glucose) from spiking/falling. Glucose is the bedrock of our body's energy supply. It provides the primary fuel source for all our cells to function correctly, but when it is too high or too low in response to diet, stress, or exercise (high aerobic exercise can lower glucose levels), our body has to work overtime to keep it in a healthy range to prevent long-term damage. Knowing glucose levels is a great way to learn how to modify a diet to maintain a balance of protein, carbohydrates, and fats. We recommend a few over-the-counter CGMs (continuous glucose monitors) if you are curious about how your body responds to your current diet. Regardless if you choose a monitor, adopting a diet full of foods low in the glycemic index (GI), eating more fiber, making smart pairings such as protein with carbs, and limiting refined sugar and processed foods will help keep your blood sugars balanced and keep you more energized during the day.

Supplements

High-quality supplements are a key component of overall health and vitality, particularly in supporting metabolic health. Unfortunately, many people find it challenging to meet their diet's recommended intake of vital micronutrients alone. In a recent national dietary surve y, 94% of Americans are not getting enough Vitamin D, 53% fall short on magnesium, and 40% do not consume enough calcium. For some people, these deficiencies can stem from diets high in processed foods and low in various fruits and vegetables. Other individuals who eat a healthy mix of whole or minimally processed foods might still miss out on key nutrients due to declining soil quality and poor nutrient absorption. By incorporating quality supplements formulated to deliver these nutrients in a concentrated form, individuals can enhance their overall health, boost their immune systems, and promote long-term well-being.

Buying quality supplements is essential, as not all companies have been third-party tested by an independent organization and adhere to the same strict guidelines for formulations and ingredients. We recommend brands like Thorne, Metagenics, Quicksilver Scientific, Garden of Life, and Standard Process, to name a few. Our partner clinic, Integrative Medicine NW, offers all these brands and many more on their supplement website, Fullscript, for 10% off. They also offer a wide variety of wellness plans with detailed supplements for those looking for specific guidelines for purchasing. If you want to learn more about what products they carry and if they have a wellness plan that suits your interest, you can visit their supplements page here.

**Detox**

Detoxification is the natural process by which your body eliminates toxins. The body has its own built-in detox systems, primarily through the liver, kidneys, lungs, and skin, which work together to filter out harmful substances. However, with the rise of environmental pollutants, processed foods, and lifestyle habits that promote toxicity, the body's detox systems can become overwhelmed. This is where an intentional detox regimen comes into play, helping the body cleanse and reset.
While the body constantly detoxifies, intentional detoxing aims to support these systems, reduce toxin buildup, and rejuvenate the body's overall health.

There is no one-size-fits-all approach to detoxification, but here are a few popular methods:

Juice Cleanses
Water Fasting
Detox Diets
Herbal Detox
Colon Cleansing
Infrared Sauna

While detoxing can offer benefits, it's essential to approach it in a balanced and informed way. Before starting any detox regimen, especially methods like water fasting or juice cleanses, it's a good idea to consult with a doctor, particularly if you have underlying health conditions. It's essential to ensure your detox method is safe, sustainable, and suitable for your individual needs.

We recommend a yearly/bi-yearly diet detox from a reputable supplement brand or provider that offers a structured 7-10-day plan, ensuring proper nutrients and support to rejuvenate your body. Our first choice is Metagenics’ Clear Change®10-Day Detox Renew Program. We add two Alpha Lipoic Acid IV infusions and two Glutathione IM injections to the detox for additional liver support. We have found this bundle to provide the best support and long-term benefits alongside a healthy lifestyle. If you are interested in this bundle, you can call our office at 509.584.5303. For more information or to purchase the Metagenics Clear Change®10-Day Detox Renew Program, you can visit our supplement website here.

A detox shouldn't be viewed as a one-time event but as part of an ongoing, healthy lifestyle. Incorporating clean eating, exercise, hydration, and stress management into your daily routine will support long-term health.

Summary:

As we embrace the new year, it's the perfect opportunity to prioritize your health and create lasting habits for a vibrant, balanced life. By incorporating simple practices like walking, maintaining a balanced diet, improving sleep, using quality supplements, and supporting your body's natural detox processes, you can set yourself up for a year of improved mental, physical, and metabolic well-being. Minor adjustments can lead to significant long-term benefits, helping you feel more energized, focused, and healthier. Start today, and make this year one of optimal health and wellness.

Interested to learn more about nutritional IVs and how they might support your new year’s wellness goals? Give us a call or visit our IM Menu page to schedule your next wellness boost!

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