10 Ways to Boost Your Health in the New Year

Work. School. Kids.

Elder care. Bills. Obligations.

The list of responsibilities and stressors that we face on a daily basis is long, and can be daunting for even the most organized and upbeat of us.

Sure, we’ve definitely got #blackgirlmagic, and it’s that collective identity and shared experience that helps define us, and makes us resilient. But it’s not magic that will nurture our bodies, minds and souls. We must work at it.

Black women suffer disproportionately from a number of diseases, some preventable. Even worse, we’re more likely to die and suffer complications from these medical issues. We must make an intentional effort to make both our health and our well being a top priority. If we’re no good, we can’t be our best selves for others.

A New Year is a new start.

A New Year is a new start. It’s a new chance to make good on our promises and to live our best lives. As you move on with your busy week, consider your well being.

Remember these 10 steps that can help boost your health in the New Year: Physically, Emotionally and Spiritually.

1. Be Up to Date on Health Screenings

Black women experience higher rates of complications and death from heart disease, stroke and diabetes. And while our odds of developing breast cancer are slightly less than that for white women, we’re more likely to die from it! We’re also more likely to die from cervical cancer and to be diagnosed with HIV than other groups.

We can start fighting these statistics by making sure that we are taking advantage of preventative health and screening measures. We must advocate for our own health, and make sure that our physicians and care providers are making life saving screening tests available to us.

Screening recommendations will vary depending on your age and risk factors, but you should be aware of these tests:

• Mammograms
• Pap smears (check for cervical cancer)
• Colonoscopy
• Hemoglobin A1c (diabetes)
• Blood pressure
• Cholesterol
• HIV and other sexually transmitted disease screening
• Depression screening

2. Meal Plan

After a hard day at the job, who wants to go home and decide what to cook? That’s just one more thing to stress about.

Boost your health in the New Year by setting aside a time every week to plan out your meals (at least dinner) for the next week. Once you decide what you’ll make, make your grocery list so that you’ll be sure to have all the ingredients that you’ll need.

Planning your meals this way will decrease the chances of finding yourself in the drive thru line or getting take out. Your homemade meals should be more healthy, and much friendlier to your wallet.

3. Hydrate

Drinking enough water everyday is essential for your health. Drinking your fair share of water will improve your health and support your metabolism. You can boost your health in the New Year and cut down on calories by switching out sugary drinks for water.

Keep your water bottle with you throughout the day. When you’re adequately hydrated, you’ll also help the health of your hair, skin and nails. I notice that when I’m on my water game the way I should be, my nails grow like weeds and are super strong.

4. Pack Emergency Snacks

Ever been out running errands and ending up hangry (hungry and angry!) and in the fast food drive thru line? Getting hungry while on the go can sabotage your diet and set you back on hard fought progress. Help beat the temptation of quick but fatty and sugar-laden snacks by packing emergency snacks in your car and in your bag. Nuts, dried fruit, apples, veggie sticks and cheese can be wonderful and healthy on the go snacks.

5. Park Far and Take the Stairs

You don’t always have to hit the gym to get your daily steps in. The US Department of Health and Human Services recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

You can get more exercise by parking far away from building entrances. Resist the urge to cruise the parking lot at the mall until you can find a spot that’s close to the door. Park further and walk.

Another easy way to get in more exercise is to avoid elevators and escalators. Take the stairs at every opportunity you can. These sound like little things, but they can really add up!

6. Wear Sunscreen

We all need sunscreen. Sure, it’s wonderful for preventing skin cancer. But for us brown girls and guys, sunscreen is also helpful for preventing dark spots and an uneven skin tone.

Ask any dermatologist — no matter her skin color — and she’ll tell you not to sleep on the importance of sunscreen. Choose a makeup or moisturizer with at least SPF 30, use it everyday, and watch how your skin improves.

7. Have a Fitness Meetup

Ever notice how every time you meet up with your girlfriends you end up going out to eat?

Consider taking an exercise class together, then going out for smoothies or tea/coffee after. An hour long yoga or barre class can be an exhilarating way to add a little fitness to your girlfriend catch-up sessions. It’s also great to have that built in support system while you exercise!

8. Practice Self Care

Life pulls you in every direction. And stress is real. Increased stress can aggravate existing medical problems, compromise your immune system, making you more likely to get sick, raise your blood pressure, decrease your sex drive and even lead to depression and anxiety.

Take time for yourself. Relax and re-center. Self care should be high on your priority list. When you’re well, you can be so much better for others. Self care is work and you have to make a continuous effort to get it in. Want some easy self care tips? Check out this post.

9. Sleep

Ah yes, the sweet pleasure of sleep. Even as I write this, I look forward to curling up in my nice warm bed and getting some well deserved shut-eye. As Drake so eloquently put it:

“I only love my bed and my momma, I’m sorry.”

Seriously, though: Lack of sleep can hurt your body’s immune system and make you more likely to get ill, or develop serious problems like diabetes and heart disease. Adults usually need between 8–10 hours per night. Some of us…need more.

10. Cancel Toxic Relationships

Toxic relationships are bad for your physical, emotional and spiritual health. They can make you sick…literally. If you have someone in your life that’s consistently disrespectful, unkind, or makes you feel poorly about yourself, it’s probably time to re-evaluate your relationship.

Be with people that talk about ideas, not other people. Surround yourself with people that share your values, support and uplift your dreams, and that genuinely have your best interests at heart.