5 Simple Steps Toward a Healthier You

Happy New year!!

I love January. The start of a new year- a blank slate to be filled in with new experiences, meeting new people, eating at good, new restaurants, hanging with my family, playing some golf, helping patients to improve their lives and so much more. I often think “How can I help people even more this year than I did last?”

In order to be able to make the most out of our lives, we must prioritize our mental and physical health. That means different things to different people- eat better, relax more, make more time to do things that are meaningful, lose weight, read a new book, etc. No matter what it is that you want to accomplish you should have a goal. In the children’s book “The Little Prince” Antoine de Saint-Exupéry wrote the brilliant and absolutely accurate line, “A goal without a plan is just a wish.”

You should set S.M.A.R.T. goals to clarify your ideas, focus your efforts, use your time and resources productively, and achieve what you want at work, in life and for your health. The SMART in SMART goals stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. Defining these parameters as they pertain to your goal helps ensure that your objectives are attainable within a certain time frame. To reach any big goal, you should have small obtainable objective milestones.

Example- You want to lose 50 pounds? Great. But that is a big goal and we our not kind to ourselves when we miss what we set out to do. So instead (still with the final goal of being in better health and lighter weight) let’s start with losing 5 pounds as our first goal. Accomplish it and move to the next goal- another 5 pounds and so on and so on.

In the hustle and bustle of daily life, prioritizing health often takes a backseat. We find ourselves caught up in work deadlines, social commitments, and myriad responsibilities, leaving little time to focus on our well-being. However, incorporating small, manageable changes into our routine can significantly impact our overall health and vitality. Here are five simple steps that can pave the way toward a healthier lifestyle:

1. Prioritize Quality Sleep

Quality sleep is the cornerstone of good health. Establishing a consistent sleep schedule and ensuring you get 7-9 hours of restorative sleep each night can work wonders for your physical and mental well-being. Create a relaxing bedtime routine, minimize screen time before bed, and optimize your sleep environment to enhance sleep quality.

2. Hydration Is Key

Water is essential for numerous bodily functions, yet many of us don’t consume enough of it. Make a conscious effort to stay hydrated throughout the day by carrying a reusable water bottle and setting reminders to drink water regularly. Infusing water with fruits or herbs can add a refreshing twist, making hydration more enjoyable.

3. Move More, Sit Less

Incorporate movement into your daily routine, even in small increments. Take short walks during breaks, use stairs instead of elevators, or engage in activities you enjoy, such as dancing, yoga, or cycling. Aim for at least 30 minutes of moderate exercise most days of the week to boost energy levels, improve mood, and enhance overall fitness.

4. Mindful Eating Habits

Shift your focus from restrictive diets to mindful eating. Pay attention to hunger cues, savor each bite, and choose nourishing, whole foods. Incorporate more fruits, vegetables, lean proteins, and whole grains into your meals. Practice portion control and limit processed foods and added sugars for a balanced and sustainable approach to eating.

5. Prioritize Mental Health

Caring for your mental well-being is as crucial as physical health. Practice stress management techniques like meditation, deep breathing exercises, or journaling to reduce stress levels. Cultivate meaningful connections with friends and family, and don’t hesitate to seek professional help if needed.

Embracing Change Gradually

Implementing these steps doesn’t require a drastic overhaul of your lifestyle. Start by focusing on one or two aspects at a time, gradually incorporating more changes as they become habits. Small, consistent efforts can lead to significant improvements in your health over time.

Remember, improving your health is a journey, not a destination. Celebrate small victories along the way and be kind to yourself if you encounter setbacks. By prioritizing these simple yet impactful steps, you’ll pave the way for a healthier and more vibrant you. Your body and mind will thank you for the care and attention you invest in them. If you need help meeting your physical or mental health goals from a licensed and experienced, please contact me to discuss what you want to achieve and let’s partner together for the optimal you.


Dr. Joseph “Joe” Rosado