10 Positive Wellness Goals for 2023

It is typically around this time of year that people start to reexamine their lifestyle habits and promise to make healthier adjustments as New Year rolls around. And although personal goals are commonly limited to weight loss, overall health and wellness are also highly crucial. That involves self-care, taking care of your mental health, and getting enough sleep.

On the ever-growing list of things we need to do every day, often, our self-care gets left behind. Or it remains at the bottom of our list of things we have the energy to focus on. This is often the case until we experience a health crisis or a new diagnosis that puts our health back at the top of the list. Where it belongs.

Creating Goals for a Happier and Healthier New Year

Have you set new goals for 2023? At your annual checkup, your doctor may have identified some areas that need more focus. Every new year is an opportunity to set smart goals to help you improve your energy and mood and progress toward better symptom management.

With self-awareness and focusing on small lifestyle changes, you can become the healthiest and best version of yourself. Education and self-care are the best medicine. Here is a list of 10 wellness goals and health tips for 2023 to follow this upcoming year. 

1. Get Enough Sleep

A lot of us feel tired during the day despite getting enough sleep. For starters, the human body requires at least 7-9 hours of sleep every night, and not fulfilling this basic need will affect all other aspects of your life.

Can you remember the last time you got eight hours of sleep? If not, that’s worth thinking about because lack of sleep may put you at risk for health problems.

Sleeping too little or too much can harm your well-being. And make your body feel lethargic. Sleep deprivation and deficiency are also linked to increased risks of life-threatening illnesses, including heart disease, kidney disease, hypertension (high blood pressure), and diabetes. People with chronic insomnia have a higher risk of cardiovascular problems, including heart attack and stroke.

What Happens When You Don’t Get Enough Sleep?

Lack of quality sleep can also contribute to problems with healthy weight management. Did you know that fat cells secrete substances called cytokines? When the body becomes overloaded with cytokines, it increases inflammation in all vital organs, including the brain. And that can contribute to symptoms of depression.

Checklist for Biohacking Better Sleep Habits

Knowing that you need to develop better sleep habits is one thing, but where do you get started? Here is a checklist of simple things you can start doing today to get better sleep:

• Indulge in light physical activity after meals rather than just sitting or lying down. Doing so will prevent you from getting sleepy and napping at odd hours of the day. Plus, it also helps improve the digestion of healthy foods.
• Create the right ambiance. Make sleeping fun and self-pampering activity. Invest in the perfect mattress, set the room temperature to a cool setting, and eliminate any light or other audio or visual distractions. A long warm bath before bed will help relax your muscles and make you sleepy.
• Avoid using screens 1 to 2 hours before sleeping as they act as stimulants and can disrupt your sleep schedule. If you are tempted to use your phone in bed, consider leaving it in another room and opting for a traditional alarm instead.
• Take sleep gummies, such as these Full Spectrum Blend 60 Count, to help induce feelings of calm and serenity and a good night’s sleep. 

It is essential to go to bed at the same time every day, so your body can get used to this schedule, and you will be able to fall asleep much faster at the same time each night. Similarly, when you wake up at a set time every morning, your body will also get used to this, and you might not even need an alarm to wake up anymore.

2. Focus on Your Emotional Health 

A new year is a perfect time to benefit from therapy and counseling. As humans, we all have emotions, thoughts, habits, or behaviors that can sometimes become overwhelming, primarily when they affect our relationships, work, or sense of well-being.

Just like your car requires regular maintenance, so does your emotional health. Balancing work and family life can keep our emotions on an uncomfortable medium-high heat. And counseling can be a great way to learn new skills and create new smart goals for your emotional well-being.

It is a misconception that only people with diagnosed disorders benefit from counseling services. The truth is that everyone can benefit from such services at one point or another. Life can be stressful, and talking to a professional counselor can help.

Finding Affordable and Convenient Support Services

Conventional therapeutic options like psychologists can be expensive. And then, there is also making the time to schedule and get to an office to see a therapist. That can be tough for some people who have a busy lifestyle.

Thankfully today, there are more options available for everyone to get a tune-up or engage in long-term therapy without leaving the comfort of home. And mental health support online is not only more accessible, but it can also be more affordable as well.

Telemedicine services, such as DocMJ Cares, provide support so you can manage the symptoms of your condition from the comfort of your home. And develop new habits that support your bigger goals for a better life.

If you are a patient of DocMJ, you can receive a discount on services our mental health counselors provide. Whether you want to address difficulties with anxiety or depression, trauma, grief, or other needs, our caring counselors can help.

3. Incorporate Healthy Smoothies into your Daily Routine 

Smoothies are an ideal breakfast item, especially if you are skipping breakfast due to time constraints. Breakfast is the day’s most important meal, and smoothies are some of the most versatile foods packed with vitamin C and other foods and important nutrients.

Need a protein boost? Add protein powder. Require healthy fats? Pack it with nut butter! Are you a person that doesn’t like eating vegetables? Sneak them in your smoothie. Your diet doesn’t have to be entirely plant-based to provide wellness benefits. But you know the old saying, “you are what you eat,” and a healthy breakfast is a simple act of self-care that makes sense.

Talk to anyone you admire for being fit and healthy, and chances are that morning smoothies are their go-to start for the day. And even the busiest person can do advanced meal preparation to make it easy by portioning and freezing smoothie ingredients for a fast, economical and healthy breakfast every day!

What is Mindful Eating?

How you look at the food and beverage choices that you make every day matters. If we all started to think about food as essential to health and as a way to reduce our risk factors, we’d all make better choices—every time.

That is what mindful eating means—thinking about our consumption as a way to protect our bodies and fuel our day by meeting essential nutritional requirements—and understanding that when we eat better, we feel better overall.

Healthy eating takes a little motivation and preparation, but it is possible, even with a hectic schedule. It is a new year, and a balanced diet full of foods with powerful anti-inflammatory properties can benefit your mood, help you manage stress better, and help you reach your specific goal.

The best part is that you can pair less desirable ingredients with healthy foods, like delicious fruits, nuts, and vegetables, to get the best taste and nutrients. Plus, smoothies take a few minutes to make and are loaded with a range of powerful nutrients.   Not to mention more water to make sure you start the day hydrated.

4. Invest in Healthy Self-Care

Self-care looks different for everyone; for some, it could mean shopping for designer clothes, while for others, it would be as simple as petting a cat or eating their favorite chocolate. The aim is to indulge in activities that make you feel good and happy and help you cope better with stress when faced with challenges.

You can create a new positive wellness space when you regularly prioritize self-care. Knowing your boundaries and setting practical limits are important. And it is important to acknowledge that downtime isn’t time wasted; allowing your body and brain to recharge and rejuvenate after a long day is essential. Your health and wellness depend on it.

Ideas for Adding Self-Care to Your Day

What does self-care look like? Reading a good book, getting a deep-tissue massage, getting a regular dental cleaning, or protecting your body from sun damage. It can also include buying something you’ve wanted for a long time or making a cup of green tea. There are many examples of easy, affordable, and positive habits that you can practice regularly.

Self-care could also mean investing in yourself and splurging on things that help you create new healthy habits. That can come from a gym membership, new skincare, or learning a new skill. Try to reward yourself once in a while with the things and activities you enjoy. It matters more than you know for your health.

5. Take Supplements 

Minerals and vitamins are essential for the optimum functioning of the body. While many people can get all of what is recommended by eating healthy foods, others need a little boost because our busy contemporary lifestyles don’t always give us enough time to tick all the boxes regarding a balanced diet.

See a doctor who will tell you if you have any vitamin deficiencies. A simple blood test can identify which essential vitamins or nutrients your body is missing. Moreover, people with dietary restrictions or those in a mature age group generally require supplementation. Some prescription medications can also impact vitamin and nutrient absorption.

That’s why supplements are so important. So talk to your doctor about the proper vitamins you should take daily. And if you struggle with inflammation, chronic pain, stress, or depression, incorporating Broad Spectrum CBD supplements with multiple beneficial cannabinoids can also help.

You will be surprised how quickly changes in your diet with healthy meals, exercise, more water, adequate sleep, supplements, and self-care to reduce stress can help you progress and achieve your goals.

6. Get a Pedometer 

Scheduling time to exercise is an essential component of new year’s resolutions. If you are not fond of doing hardcore workouts, you should start by walking or running every day. The common goal for each person is to complete 10,000 steps daily, but you should aim for 15,000. Doing so will keep your body active, blood flowing, and hormone levels in check.

Did you know that regular exercise plays an important part in disease control and lean muscle development? Daily exercise can also boost your immune system and slow the natural aging process keeping you healthier in the long run. Both your body and your brain benefit from regular exercise.

Easy Ways to Add More Healthy Steps to Your Day

Your body benefits when you move! It increases circulation, helps to burn calories, and can help lower unhealthy glucose levels. Exercise is also important to maintain flexibility, muscle strength, and bone density.

Some of the ways you can add regular fitness to your wellness journey are:

• Taking 5-minute walk breaks every hour at work
• Utilizing your lunch break for walking. Eat at your desk, then go for a stretch! It can also help you reduce stress.
• Parking as far away from your office or grocery store to sneak in the extra steps

• Walking whenever you can – to the grocery store, skipping the elevator and instead taking the stairs, etc. 
• Taking the pet for a walk or simply going out to enjoy nature.
• Walking in place. This option is perfect if you do not want to get out of the house or invest in expensive gym equipment. Start walking in place for 15 to 30 minutes, and you will soon feel your calories burning. 

Our sedentary lifestyle means making time for exercise is more important than ever. Find something you love doing, and stick with it for better health.

7. Go on a Digital Detox

We live in a digital age, meaning we spend most of our day staring at a screen for the first time in history. Whether that is your computer or laptop at work, television at home, or a smartphone in between.

Exactly how much screen time does the average American experience every day? Get ready, because it’s going to surprise you. One recent survey published in March 2022 reported an average of seven (7) hours daily. That is 29% of our day!

If you aren’t sure how much time you spend on your smartphone, check out your device. Android and iPhones have a feature that can monitor your use, to help you track and reduce your screen time every week.

How Does Too Much Screen Time Impact Our Health?

How does all of that screen time impact our mental and physical health? According to some clinical studies, excessive digital screen time contributes to obesity, insomnia, depression, and anxiety.

Have you heard of “Blackberry Thumb?”. The clinical name for the condition is De Quervain’s Disease, a painful hand injury caused by repetitive use of the thumb. And it’s a common condition for people who spend a lot of time on their smartphone, typing and swiping.

Unplugging once in a while and putting your digital screens away will benefit not only your emotional health but also your physical health. You do not have to engage in digital detox all at once. Take one step at a time and see how much better you may feel when you reduce screen time as part of your health goals.

8. Make Time to Socialize With Family and Friends

Whether you work from home or travel to work daily in an office, life can sometimes feel hectic. Did you know that spending time with others can have a tremendous positive impact and provide health benefits too?

When we get the opportunity to enjoy the company of friends or family, our emotional and physical health can improve. Some studies have suggested that people with strong social connections significantly reduce their risk of common health problems like obesity, hypertension, and depression.

Making time to be social with people you like and care about can also improve:

• Your sense of belonging and purpose.
• Feelings of happiness and contentment.
• Self-confidence.
• Your ability to make essential lifestyle changes and address unhealthy habits by accessing support and encouragement.
• Your ability to cope with loss, trauma, and health struggles.

If your family and friends live far away, try finding local social groups on Facebook or Meetup.com. Look for people who share common interests and connect locally to get out of the house and spend time with fun and positive people.

9. Practice Self-Compassion

When you make a mistake and find yourself in a difficult situation because of a choice you made, it’s easy to self-criticize. But making mistakes is also essential to learning and growing as a human being. But that voice of inner criticism can harm our mental health if we don’t practice self-compassion.

Sometimes the way we talk to ourselves in our head is unfair. Would you say the same things to a friend or family member in the same circumstance? Probably not. We are often kinder to others than we are to ourselves. And that harsh inner dialogue can really do a number on our mental and physical well-being.

Having goals and striving for the best we can accomplish is good. But perfectionism is unattainable (no matter how hard we try). And getting a handle on negative self-talk is a good step in the right direction toward a healthy mind and body.

How To Address a Negative Inner Dialogue

Teaching yourself to speak more kindly of yourself can be challenging, mainly if you use self-criticism to motivate yourself. It is important to remember that your body is listening, and negative self-talk can create a significant obstacle to living your best and healthiest life.

Create some new rules. For example, if you are negatively thinking or talking about yourself, try making a list of things you got right. Start by thinking about the achievements, victories, and new healthy changes and habits you have created. Celebrate your accomplishments.

Self-love is a muscle that is built over time. And there are many resources that you can find online and activities that can help you on your journey. Learning how to think or talk about yourself with compassion can be one of the most important acts of self-care you engage in daily.

10. Hydrate by Drinking the Right Amount of Water Daily

There are so many tasty beverages to choose from. Think about your day and everything you drink. Are you giving your body what it wants? Water may not be that exciting to drink, but it is critical to your health.

The truth is that your body gets hydration from a variety of sources. That cup of coffee early in the morning? It has water in it. But also caffeine which is a diuretic. Any beverage that has caffeine content is both hydrating and dehydrating you at the same time. And that also includes beverages like orange juice (bonus vitamin C!), soda, iced coffee, tea, energy drinks, and more.

How much of that plain, unexciting water are you drinking every day? The Centers for Disease Control and Prevention estimate that about 20% of our water intake comes from the food we consume daily. You probably won’t be surprised to learn that we are not drinking enough water in the United States. Some clinical studies suggest as many as 75% of all Americans have chronic dehydration. And that increases the risk of a variety of health problems.

How Much Water Should You Be Drinking Every Day?

The amount of water your body needs to stay healthy depends on gender. Men typically have more muscle mass, meaning more water is required daily than women. Men need about 3.7 liters (15.5 cups) of water. Women require a little less, about 2.7 liters or 11.5 cups daily.

How Can We Help?

At DocMJ, we care about our patients. And provide resources and education to help you reach your personal goals. If you are currently struggling with debilitating symptoms related to a health condition, we can connect you to our network of medical marijuana doctors and counselors who can help.

Make this the year you learn and practice new habits that improve your quality of life. And explore care that can help you on your journey to better wellness. Ask us about self-care with medical marijuana and other services we provide patients in Florida, Texas and Ohio.

Dr. Marissa Magsino

With over 25 years of specialty training in Internal Medicine, as well as fellowship training in Functional and Sexual medicine, Dr. Maginso added Plant Medicine (Medical Marijuana) to her niche practice as of 2017. She is licensed in the State of Florida and attended the University of the East (UERM) in Quezon City, Philippines as well as the University of Medicine and Dentistry in Newark, NJ.

She joined DocMJ in 2019 to align with a known group of compassionate physicians that empower their patients to be better versions of themselves. Her favorite hashtag is #powerpassionperformance, using the combination of optimized bioidentical hormones, medical marijuana, plasma therapies, and sexual wellness.

She is an author, speaker and community advocate for Medical Marijuana, Sexual Health, and the empowerment of mature women.