New Year, New Healthy You
As the new year comes around, you may find yourself making resolutions and setting goals for the year ahead. Whether you're aiming to exercise more, eat better, or take care of your overall well-being, New Year’s resolutions are a great way to commit to a healthier lifestyle. At CHDC, we are here to support you and your family's health all year long. If we didn't see you in 2024, make 2025 the year to get back on track with regular visits to CHDC. Here’s your guide to making lasting health changes this year, with tips on eating healthy, exercising, and getting regular check-ups.
Tips for Healthy Eating
Eating healthier is one of the most popular resolutions, but many people find it difficult to stick to this goal throughout the entire year. Rather than making big changes all at once, try making smaller adjustments so that you’re able to achieve them more frequently.
- Swap foods for their healthier option: For example, eat more whole grain or wheat bread instead of white bread. Swapping white bread for a more nutritious option is easier than cutting bread out of your diet all together.
- Drink more water: Aim to drink between 8 to 12 glasses of water a day or more depending on how active you are for proper hydration. Drinking enough water not only keeps your body hydrated and functioning properly but can also reduce the feeling of hunger and prevent you from overeating.
- Meal prep & portion control: Planning out your meals can help you stick to a nutritious and balanced diet and makes it easier to avoid overeating.
- Limit processed foods: Cut down on processed and packaged foods that are high in unhealthy fats, sugars, and sodium. While it’s okay to indulge occasionally, it’s important to understand that these foods should be eaten in moderation.
- (source (comfort foods): https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html)
- Healthy eating apps: There are many apps available to track your meals and eating habits, and some can even help you plan out your meals.
Tips for Exercising Regularly
Exercising regularly helps reduce the risk of chronic diseases, boosts your mood, and improves sleep quality. Whether you love walking, dancing, or yoga, there’s an activity for everyone.
- Set realistic goals: Start with achievable fitness goals that gradually increase in intensity. For example, commit to 15 minutes of moderate exercise 3 times a week, and work up to more as your fitness improves.
- Incorporate Exercise Throughout Your Day: Finding ways to incorporate exercise in your daily life is a lot easier than you think. For example, some may take the stairs versus riding in an elevator while others may walk or ride a bike instead of driving places.
- Workout Routines: Pick a workout routine that fits you and your lifestyle. Some people thrive off working out in a gym setting or taking fitness classes, while others are more comfortable with at home workouts to YouTube videos or going for walks around their neighborhood.
- Consistency is key: Try to make exercise a habit by sticking to a consistent schedule. Set a specific time each day for your workouts, so they become part of your daily routine.
- Fitness apps: Fitness apps are a great way to keep track of your workouts, progress, routines, and rest days. Smart watches are another great way to track your fitness through step counters, heart rate monitors and other great features.
Prioritize Your Health with Regular Visits to Your Healthcare Provider
Taking care of your health goes beyond eating right and exercising—it also involves staying up to date with medical check-ups and screenings. Regular wellness check-ups allow you to catch any health issues early on, preventing more serious conditions down the road.
- Schedule regular check-ups: Even if you feel fine, an annual visit to your primary care provider is essential for staying on top of your health. During these visits, your provider can monitor vital signs, conduct screenings, and offer advice on staying healthy. If you have chronic conditions like diabetes or hypertension, it’s even more important to see your healthcare provider.
- Stay on top of preventative care: Everyone should be proactive about vaccinations, preventative exams, and screenings. When caught early, cancers like breast cancer, cervical cancer, and colorectal cancer can be more easily treated. If you have a concern about your family history of certain conditions, ask your doctor what screenings are best for you.
- Monitor mental health: It’s just as important to care for your mental and emotional health as it is to care for your physical health. Make sure you are prioritizing self-care and your mental well-being. If you find yourself struggling with stress, depression or anxiety, talk to your healthcare provider or visit the National Alliance on Mental Illness website to find mental health support resources in your area.
- Don’t neglect dental and eye health: Regular dental cleanings and eye exams are important parts of overall health. Schedule a dental appointment every six months and get an eye exam at least once a year to maintain a healthy smile and good vision.
- Utilize your Patient Portal: If you are a CHDC patient, get the most out of your Patient Portal by scheduling appointments, requesting medication refills, talking with your provider, getting a referral, and more!
If We Missed You In 2024, We Want to See You In 2025!
CHDC offers a wide range of primary care services including family medical, dental, vision, women’s health (OB/GYN), podiatry, addiction services, case management, and more. To start 2025 on the right foot, we encourage you to schedule your annual visits with CHDC. Regular appointments with your healthcare provider are a great time to talk about any health issues or concerns and discuss your health goals with your care team. If you are an existing CHDC patient, you can schedule an appointment through the Patient Portal. New patients are encouraged to visit the Become Our Patient page or give us a call at 610-326-9460 to schedule with a friendly Patient Services staff member. To serve patients throughout the tri-county area, we have convenient locations in Pottstown, Barto, and Boyertown.
Your Healthiest Year Starts Here
Starting the new year with a focus on health is a great way to set yourself up for a successful and fulfilling year ahead. By making small, consistent changes to your diet, exercise routine, and healthcare habits, you can improve your overall well-being and set yourself up for a long-lasting healthy lifestyle. Remember, it’s not about perfection—it's about making progress. Set achievable goals, stay consistent, and don't be too hard on yourself. Here’s to a healthier, happier New Year!
If you would like to schedule an appointment at CHDC, please call 610-326-9460 or visit our Become Our Patient page.