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5 ways to increase wellness in 2023

Setting intentions for the new year to be happier and healthier are so very common, and just as easy as it was to set these intentions, it is easier to break them. With my 5 tips, you can make it to the end of this year healthier and happier than ever.

#1 - Make a doctor's appointment

It is important to consult with a medical professional before starting new diets, exercises, or supplements/medications. A doctor well trained in natural medicine (like I am), can order labs to get a baseline of your health. These labs can check your hormones, cardiac/cholesterol health, thyroid and adrenal health, and so much more. Getting a baseline of where your health is will help map out the trajectory of your health as the year progresses. After getting a baseline of your health through labs and symptoms, your doctor can give you a targeted, individualized treatment plan that can include dietary suggestions, supplements, and an exercise routine.

Getting a baseline of where your health is will help map out the trajectory of your health as the year progresses.

My patients and I work together to formulate a whole-body health plan that feels true to their plans and goals, while being a sustainable plan that can lead them closer to their health goals.

#2 - Embrace the leisurely life

For those who are Type A and always on-the-go, slowing down is the last thing on their 'to-do' list. However, this stressful, always moving mindset can lead to detrimental health effects down the road. Prolonged stress can lead to high blood pressure, heart disease, ulcers, irritable bowel syndrome, obesity, migraines, skin issues such as acne, and the list goes on and on.

Relaxation and mindfulness has shown to regulate heart rate, reduce risks of cardiovascular events, improve memory, support the immune system, and improve coping mechanisms during stressful life events.*

Examples of ways to slow down and embrace mindfulness:

❇︎ Begin or end each day with a journaling routine.

❇︎ Sit in silence for 3 minutes. Allow your mind to clear and focus on your inhalations and exhalations. Apps are a great way to ease into meditation for the beginner (try: Headspace and Hallow).

❇︎ Take up hobbies that allow creative expression (e.g. painting, knitting, writing, and sculpting).

❇︎ Take long, relaxing baths. My favorite way to bathe is with epsom salts and good show or audiobook.

#3 - List the habits you want to begin or improve and track them with a planner or app

Writing down your goals will give you a visual reminder of what your hope to accomplish. This month take time to reflect on who you envision yourself to be at the end of 2023 and write down the actions that will lead you to accomplish your goals.

Here is an example of how you might map out your goals and habits:


Action plan (habits to help you achieve your goal):

Lose weight

Eat more protein.

Dine out less and cook more.

Exercise 3 times a week for at least 45 minutes.

Do this with each of your goals and highlight the action points you can start right away. Do not try to tackle each action point listed because this will cause an overwhelming feeling and might make you give up before ever starting. Instead, start small and slowly to avoid feeling stressed out, and remember taking on new habits requires time and patience.

Track your habits in a notebook or planner or download an app to your phone. In fact, there are free phone apps that incentivize exercise with rewards. These apps that I use are Evidation, Vizer, and Plyo. Vizer and Plyo allow you to accumulate points to use in their rewards store, while Evidation allows you to accumulate points for money or gift cards. All apps are great at tracking exercise minutes and steps and the added perk of rewards makes being active even better. Other apps that I use regularly are the Habit app and Streaks app for the iPhone. These apps allow you to track habits that do not pertain to exercising, such as meditation and water intake.

#4 - Become more social

Humans are innately social beings. It is unnatural for us to be isolated. Without proper social interactions and healthy support systems, symptoms of mental illness can worsen, such as depression and anxiety. A great support system can help reduce feelings of anxiety and depression and increase feelings of belonging and purpose. These social interactions can also lead to healthier behaviors and communication skills.

Make it a point in your day or week to reach out to friends and family and get together often to talk through life's ups and downs.

#5 - Become more financially literate

We have all probably felt the effects of inflation during the past couple of years and it is probably weighing heavy on you. Poor financial health is linked to stress and anxiety. This year could be your year to financial literacy and freedom.

Resources to become more financially literate:

❇︎ Rich Dad Poor Dad by Robert Kyosaki

❇︎ Think and Grow Rich by Napoleon Hill

Let's make 2023 our healthiest year yet!

If you’d like to work with me and get a more in depth look at your hormones, cycle and overall health, call The Adapt Lab clinic at 858.209.2400 to make an appointment. I look forward to helping you get your health back on track!

*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site are for educational purposes only and should not to be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this blog.*

*Dr. Francesca is an affiliate for Amazon and other companies. Some links contained within the blog posts may be affiliate links from which she receives a small commission at no extra cost to the customer.*

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