ther is 9 Easy Changes To Help You Thrive This Year

Erik Steiner, D.O., M.S. is an osteopathic physician in New York City, where he takes a holistic approach to health care. His clients include artists, makeup artists, and other creative types who appreciate his philosophy on healing and thriving.  Here, he shares nine easy (and totally do-able) changes you can make to feel better—inside and out—in 2015. 

To start off the New Year, take a balanced approach to lifestyle, diet and exercise that will serve you well in future years ahead.  Some of the fundamental things I encourage with my patients are the following:

Ditch the sugary drinks.Rather than drinking fruit juice or diet soda throughout the day, drink water. Here’s why: Fruit juices are high in sugar, which is bad for dental health and has empty calories you don’t need. And because diet sodas are very acidic, they are not only bad for the enamel of your teeth, but also associated with bone demineralization leading to osteoporosis. Instead, drink six to eight glasses of water daily—that’s about one glass every two hours. This is fundamental for healthy skin and vibrant energy throughout the day. 

Eat breakfast.Some people make the mistake of skipping breakfast in the morning. This usually means that they are eating too late in the evening, right before going to bed, and they wake up with food still in their stomachs.  Eating too much right before going to bed is associated with heartburn, insomnia, and weight gain. 

It’s better to not to eat within three hours of going to sleep.  You will be burning fat in the early morning hours while asleep, and you’ll wake up with a strong appetite. 

…and make it a real breakfast, too.For many people I see in New York, breakfast is a donut or bagel with cream cheese bought from the street carts. A much healthier choice for breakfast is home-cooked oatmeal with fruit and almonds. Buy raw almonds and dry roast them by spreading them out on cookie tray and baking at 350 degrees for 10 minutes. Vary the fruit and nut from day to day: blueberries, raisins, apples, hazelnuts, walnuts, etc.

Plan your meals.Eat three meals a day and a snack in the early evening. Every meal should contain a balance of carbohydrates, fat, and protein, along with fiber to keep you full between meals.  I do not recommend snacking between meals or “grazing throughout the day” because it puts too much stress on the digestive system and contributes to poor oral hygiene.

Make coffee an A.M.-only thing.Do not drink coffee in the afternoon or evening, as you should be allowing your body to wind down throughout the day, so you can sleep well at night. If you have acid reflux, stop all coffee. 

Make simple food swaps.Switch refined processed foods (such as cookies, crackers, and pretzels) for whole foods like fruits (apples or oranges )and nuts (almonds, pistachios, and walnuts). Try to limit or eliminate dairy and wheat, too—your body will thank you.

Eat more veggies.Vegetables should be the primary food group for dinner. Eat a wide variety throughout the week—not just one or two kinds!  Each and every vegetable has unique properties in health and healing.  They contain vitamins, minerals, and phytochemicals, which are naturally occurring substances that can help prevent cancer. 

Be realistic about exercise.Don’t be overly ambitious and then end up abandoning the whole thing. Instead, try aerobic exercise 30 minutes every day to keep your cardiovascular system healthy and give a boost to your spirits. (Walking, jogging, swimming, tennis, and cycling are all good options.)   Exercise in the morning before work, so you are starting off with a boost of accomplishment.  Exercising late in the day or evening is stimulating to the brain’s reticular activating system and can interfere with sleep at night.

Get seven to eight hours of sleep per night.Growth hormone is secreted from the pituitary gland at night and is involved the body’s repair and restoration.   Try to go to sleep around same time every night, as the body prefers a regular rhythm.

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