Dr. Miriam Laker-Oketta
In the 24 for 24: 24 health tips to keep you in top shape in 2024 “New Year, new resolutions, new beginnings!” If you are anything like me, then at the back of your mind, there is a niggling knowing that the end of this year will find you not much different from today. At the start of 2023, I decided it was my year to master bicycle riding. Fast forward to today and it is once again on my 2024 resolution list.
This week, I listened to one of Fr. Mike Schmitz’s homilies and he said, the only way to check if we are serious about a resolution is if we have decided when we will start and when we will do it the next time and the next time. He says start with two minutes each time and after, have permission to stop. So, in that spirit, I am presenting 24 health tips for 2024. Schedule and allow yourself a minimum of two minutes at it daily to create a vibrant
and fulfilling life.
Mental and Spiritual Well-being:
Read Your Bible and Pray Every Day if you want to grow : That nursery song has the elixir of life. Go for Mass every Sunday and on any other days that you can. There are online resources that are excellent for our faith walk. I love Fr. Mike Schmitz’s homilies, Catechism in a Year, and The Bible in a Year podcasts and YouTube clips. I also watch Mass on YouTube specifically Fr. Rob Galea and Our Lady of Africa Mbuya parish.
Practice Stress Management: Find healthy outlets to manage stress like: as meditation, deep breathing exercises, and engaging in hobbies that bring you joy. Remember the parable of the talents? This is your year to invest in your talents.
Foster Strong Relationships: Nurture meaningful connections with friends, family, and loved ones. Positive relationships contribute to overall well- being and provide a support system during challenging times.
Limit Screen Time. Reduce the time spent on electronic devices. Excessive screen time can lead to sedentary behaviour, eye strain, mood and sleep disturbances.
Practice Mindfulness: Cultivate being present in the moment. Engage in activities such as meditation, journaling, or spending time in nature. Use your five senses intentionally to see the things around you, hear, smell, taste and feel. Walk barefoot whenever you can to ground you to the earth.
Maintain Regular Medical Check-ups: Regular screenings and preventive care are crucial for early detection and treatment of any potential health issues. We treat our cars, bikes and phones better than ourselves – we try to solve problems as soon as they occur. Get a normal check of your heart, blood pressure, and sugar levels, screening for cancers like cervical and breast cancer.
Prioritize mental health by seeking support when needed: Talk to a therapist, counselor, or trusted friends and family members.
Laugh Often: Laughter is the best medicine for reducing stress and improving overall well-being. Surround yourself with humour, watch comedies and share moments of laughter with loved ones.
Practice Gratitude: Create a positive mindset by making gratitude a habit, acknowledging and appreciating the positive aspects of your life. Keep a gratitude journal or compliment and express gratitude to loved ones and random people.
Practice mindful breathing: Throughout the day to focus on your breath. Deep, mindful breathing can help reduce stress, increase oxygen flow and promote a sense of calm. Take a deep breath on the count of 4 and count to 4 as you breathe out.
Embrace self-care: Prioritize self-care activities that nourish your mind, body and soul. This can include taking baths, practicing hobbies, reading, spending time in nature, or simply enjoying moments of solitude.
Prioritize sleep: Aim for 7-9 hours of uninterrupted sleep each night. Create a relaxing bedtime routine, avoid electronic devices before bed and ensure your sleep environment is comfortable and conducive.
Go to confession at least once a month. Remember our destination is heaven and confession is good for the mind too.
GENERAL WELL-BEING
1. Limit alcohol consumption. You do not need a glass of booze daily and over the weekend; do not compete to see who can get drunk fastest.
- Limit alcohol consumption. You do not need a glass of booze daily and over the weekend; do not compete to see who can get drunk fastest.
- Limit added sugar intake. Begin to reduce the amount of sugar you add to drinks. Do not replace it with honey. You will be gin to enjoy the natural sweetness and will never crave sugar again. I had to fast one lent to get off Coke. Praise God I have been free for seven years now.
- Read, read and read. It enlightens the mind.
- Stay hydrated. Drink lots of fluids. If you do not like plain water, squeeze in an orange, lemon, or tangerine, soda water is also perfect. I hydrate with soda water all the time.
- Nourish with whole foods. Chips, chaps and pork once in a while.
- Practice portion control. Don’t overflow the plate. Your stomach is usually smaller than your eyes.
- Engage in regular physical activity.
- Practice proper hand hygiene. Brush your teeth, bathe, use deodorant and if possible, perfume.
- Strengthen your immune system. Eat fruits and vegetables.
- Find joy in movement. Dance, walk, run.
- Take regular breaks. When you take leave from work, spend some days doing nothing, just rest
Happy 2024, see you on January 1, 2025, for accountability
The Author has advanced training in Epidemology and Biostatistcs. Her current research focus is HIV- associated mailgancies, specifically Kaposi’s sarcoma and cervical cancer epidemiology, early detection, diagnosis and treatment. She is also co-founder of the Hub for African Women in Science (AWiSH)
