“I believe that the greatest gift that you can give your family and the world is a healthy you.” ‘– Joyce Meyer

I love this quote and wholeheartedly agree! As we embark on another journey around the sun, the dawn of a new year prompts us to pause and conduct a comprehensive health assessment, examining the victories and lessons from the past 12 months. Whether your focus was on fitness, nutrition, or mental and emotional well-being, this moment of reflection serves as a vital steppingstone for ongoing personal growth, self-mastery, and Creating the Vitality that You Crave!! As you may recall from last week’s blog, I discussed the importance of measuring from the GAIN, versus the GAP. This blog is going to share a few prompts for you to reflect on from the gain vantage point.

Physical Health: The Inside Scoop

Embarking on a holistic health review, let’s commence with a thorough evaluation of your physical well-being. Take the initiative to schedule a comprehensive check-up with your healthcare provider. Dr. Sarah Thompson, an esteemed family physician, underscores the significance of regular health assessments: “Monitoring key indicators like blood pressure, cholesterol levels, and overall organ function allows us to detect potential issues early, enabling informed decisions about our lifestyle.” The adage, “You can’t manage what you don’t measure,” is quite appropriate here. If your current healthcare provider is not on top of monitoring these key factors of prevention, then perhaps it’s time for a new provider/partner in your healthcare that will indeed support you in preventative measures. If you do a search for “functional health providers,” it will be a great place to start!

Now, here are a few of the things that I measure annually, if not every six months:

• Vitamin D levels – keep the level at least 50-80 ng/dl
• CBC or Complete blood count – to check your immune function and hemoglobin
• Chemistry panel – to at least check your glucose levels
  • If it’s elevated, greater than 100, then check your fasting insulin levels and Hemoglobin A1c (HgA1c)
• Thyroid panel
• Lipids/cholesterol – Total, LDL, HDL, Triglycerides, Lipoprotein (a), Oxidized LDL
• CRP or C-reactive protein and/or IL-6 to check for inflammation
• PULS test (Blood) or Coronary CT scan to check cardiac risk profile
• Blood pressure, heart rate, and heart rate variability or HRV
• For women – thermography of breasts
• DUTCH Test hormone panel and hormone metabolism at least every five years when you are young and then annually over 45 years old.

Fitness and Exercise Habits

Delve into the realm of your exercise routines over the past year. Reflect on whether you met your fitness goals or discovered new activities that brought joy. Certified fitness trainer Emily Johnson advocates for celebrating every achievement, emphasizing that “every step counts and progress is progress, whether it’s conquering a marathon or simply embracing more daily walks.” Perhaps honoring your body and energy level was the most important gain for you this year? Be certain to celebrate every win!

Fueling Your Body

Shift your focus to the dietary changes you embraced in 2023. Did you incorporate more fruits and vegetables, reduce processed foods, or maintain consistent hydration? Even if you changed one itty bitty thing in how you fueled your body, celebrate that. When you can honor those wins, you are most likely to achieve even more this year.

Dr. Michael Rodriguez reminds us that, “Subtle, sustainable changes in your diet can yield significant improvements over time.” If you’re stumped on what fuel supported you last year, then this year try keeping track. Try for a week or so to record your meals and see how they impact your body, mind, and spirit. I promise you, that will inspire your choices for 2024.

Mental and Emotional Well-being

Evaluate the state of your mental and emotional health, considering stress levels, mindfulness practices, and overall happiness. It’s important to acknowledge and celebrate the strides made in managing stress! If necessary, get some feedback from those with whom you interact. Did they notice that you were more calm and serene. Did they notice that you were able to respond vs. react? Celebrate each and every win, and even consider when you wish you could have had a “do-over”. In fact, as I review my day in mediation, the “do-over” mediation is a great one to help me transform who I’m being each day. Growth and transformation often happen line upon line, one step at a time, or one interaction at a time.

Conclusion

Taking the time for deep reflection serves as a compass guiding us toward a healthier future. By recognizing achievements and learning from challenges, we empower ourselves to make informed decisions in 2024! Remember, the journey to increased vitality of body, mind, and spirit is a continuous process, and every step taken contributes to the overall well-being of your future self.