Should we say “happy” or “hectic holidays”? Some days we’re in a dead-on sprint to see how much we can accomplish. Social media often amplifies this internal pressure to juggle. Unrealistic expectations and comparisons, usually created by scrolling, can lead to feelings of inadequacy or dissatisfaction. Rather than connecting with others, we end up feeling isolated, anxious or depressed. But we have the power to change that.
As we look ahead to the new year, we must remember that “doing it all” isn’t the key to a happy, healthy life. Instead, holistic health — supporting our physical, mental, emotional, social and spiritual well-being — is the recipe for longevity.
Besides limiting screen time, are there specific ways to protect and enhance our health? The short answer is yes.
1. Incorporate movement. A recent National Institutes of Health-supported study showed a disparity in access to exercise for women and men. However, the research also found that women can achieve the same benefits from physical activity — enhanced brain function, significantly reduced disease risk and more — in shorter amounts of time, even as “exercise snacks.”
2. Nourish your body. Food should help us function and feel our best. Instead of pursuing restrictive diets, we should focus on moderation and avoid ultra-processed foods. A good place to start is the New American Plate, which stresses portion, proportion and nutrient-rich meals.
3. Reflect in stillness. Amidst the hustle and bustle of life, it’s crucial to find quiet moments to listen to our bodies and minds, such as through prayer or meditation. Embracing stillness can help us find peace while restoring and grounding us in the present.
4. Prioritize sleep. Adequate rest is vital to our cognitive, mental and physical health. Without the recommended seven hours or more of sleep a night, studies show we can experience a ripple effect of adverse outcomes, from weakened immune systems to weight gain and mood disorders.
5. Build your community. It may sound contradictory, but busyness can lead to loneliness, particularly if daily demands detract from enjoying time with family and friends. Johns Hopkins University found that regularly connecting with loved ones can help us manage our stress while boosting our well-being.
As we approach 2025, we may hear about “life-changing” solutions that will enable us to meet our health-oriented goals. While designed to aid us in our wellness journeys, these one-off practices alone won’t help promote longevity. We must follow an integrated, whole-health approach that nurtures all facets of our well-being.
Diane Wilder, M.D. is a fellowship-trained, board-certified medical oncologist with CARTI. She sees patients at the not-for-profit cancer care provider’s flagship campus in Little Rock and the CARTI Cancer Center in North Little Rock.
