A "Feel Good, Have More Energy" Plan for 2024
A "Feel Good, Have More Energy" Plan for 2024
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
Feeling good and having more energy are two of the most popular New Year's goals. What's the best way to achieve them? Start by taking stock of your current lifestyle, says Courtney Jordan Baechler, MD, a preventive, integrative cardiologist and medical director at the Minneapolis Heart Institute Foundation. She suggests asking yourself:
- How well am I sleeping?
- How much do I move?
- How do I create calm?
- What's on my plate?
Rest, physical activity, stress management and food greatly influence how we feel. Interestingly, these elements don't work in isolation. They are highly intertwined. The amount and quality of sleep you get affects what you want to eat and how your body absorbs the calories and nutrients in your food. Stress affects how well you sleep, the foods you crave and whether (and how) nutrients are used in your body. Certain foods impact the soundness of sleep, plus how your body responds to stress and physical activity. The list of crossover interactions goes on and on.
We'd like to help support your food intentions. To get "cooking" on them, point your compass in this direction:
Lean on whole foods.
Get the majority of your nutrients from a variety of whole, less-processed foods. This recommendation is not revolutionary news, but that's the point. Whole, less-processed foods have always been and will continue to be one of the most influential ways to improve how you feel. Enjoy them. Leverage them. They're delicious.
Layer in gut-friendly foods.
Choose every and any fruit and vegetable. Add in nuts, seeds, beans, whole grains and probiotic-rich foods such as yogurt, kefir, fermented foods and some aged cheeses. The composition of bacteria in your intestines drives energy, immune strength and overall health, says Jordan Baechler. The foods listed above add to and nourish the good bacteria that make this happen. Better gut health equals better nutrient absorption, which better fuels every part of your body and its ability to rest, move and handle stress.
Be cautious with supplements.
Supplements are often used to avoid a problem, fix an issue or fill a gap. But Jordan Baechler recommends establishing a healthful base of habits first. Once you're invested in good sleep practices, an active and calming lifestyle, and healthful eating, supplements can slide into the picture. But, she says, "make it a slow go."
- Identify the need. Are you hoping to manage a minor or major health need? If the health need has the potential to be a bigger concern, such as high blood pressure or diabetes, talk with your healthcare provider before pursuing supplements. If that health condition requires a prescribed medication, your provider can determine if interactions exist between the supplement(s) and the medication and advise best practices to reach your health goals. Many providers are available for virtual appointments or messaging through a portal, making it easy to get guidance on if and how to use supplements.
- Find a good product. There's not enough regulation and oversight in the supplement industry, and using these products can be quite consequential to your health. To find the best options, check out sites such as Consumer Labs or Andrew Weil, MD's website. Both sites vet supplements and offer information on their use, benefits, risks, contraindications, potency and truth in labeling.
- Introduce one supplement at a time. It's hard to know if a supplement is helping if you take more than one at a time. You should be able to get a sense of effectiveness after about four weeks, says Jordan Baechler. Do you notice any improvement toward what you hoped to accomplish? If not, stop using that supplement before starting or adding another so you can pinpoint what is and isn't working.
Cheers to an energetic 2024! You have the plan in hand.
