HEALTH FILE

MAKE A FRESH START THIS SPRING

This spring, prioritize your health. Before 2026 ends, you will see a significant improvement in your physical health, along with your mental health and quality of life. Image credit: NEWS CANADA.

By AAMINAH NAJMUS SAHAR

We have all heard the expression “Health is wealth”. It is true, but health is one of the biggest underrated blessings.

Health impacts every area of life. Poor health is associated with financial implications, decreased productivity, poor mental health, and decreased quality of life.

This spring, prioritize your health. Your New Year’s resolutions likely included ones to do so. Follow through with discipline and commitment, and before 2026 ends, you will see a significant improvement in your physical health, along with your mental health and quality of life.

Physical activity. Make sure to include physical activity in your daily routine. 30 minutes of physical activity, such as walking, aerobic exercises at least five days a week, and three days of strength training every week, have shown immense benefits for cardiovascular health, maintaining weight, hormonal health, and bone strength. Strength training is often ignored, but it is crucial in maintaining bone and muscle health, especially in women closer to menopause (due to rapid bone loss after menopause). Strength training also helps with managing insulin resistance and is beneficial to individuals with diabetes and PCOS.

Diet. Consume a balanced diet. Your diet should include proteins, fibre, vegetables, fruits, healthy fats, and carbs. Do not skip meals. Avoid junk food, fried food, and sugary food as much as possible. Hydrate well with water and avoid sodas and carbonated drinks.

Sleep. Maintain sleep hygiene and focus on getting quality sleep for 7-8 hours every night. Avoid being awake until late at night. Avoid screens for at least 60 minutes before bedtime. Good sleep reduces stress, improves healing and rejuvenation and improves physical and mental health.

Annual health check-ups. Get your routine annual health tests done. Consult your primary care provider and make a plan for your health and the ways you want to improve your health. The doctor will discuss the tests you need to get done as per your age and health conditions. These tests will reveal any deficiencies or abnormal results, and then your doctor will discuss the steps needed further.

Supplements. Supplements fill nutrient gaps caused by a poor diet. They provide essential nutrients and help prevent many conditions like anaemia, osteoporosis and weak muscles, and promote bone and gut health. Start the needed supplements based on the blood test results after discussing with your primary care provider. Commonly used supplements include calcium, vitamin D, multivitamin/vitamin B Complex, iron, magnesium, vitamin C, folic acid (for women of childbearing age), Omega-3 fatty acid, zinc, and probiotics.

Mental Health. Do something you enjoy for your mental health. It may be spending time in nature, reading, painting, baking, cooking, or anything else that gives you happiness. Practise mindfulness, meditation, and spend some quiet time daily away from screens. Good mental health is associated with good physical health and a better quality of life.

Quit smoking and limit alcohol consumption. Cut down smoking and reduce alcohol consumption. Perhaps you have been trying to quit for years. Let this be the year you finally quit. Meet with your doctor or pharmacist and make a smoking cessation plan, and then follow the plan. Read up about the harm associated with smoking and alcohol consumption, and let it be your motivation to quit.

Personalized health goals. These goals are personal and according to your needs. For example, reaching your ideal weight, gaining muscle mass, drinking 8 glasses of water daily, limiting take-outs/ junk food to once per week or twice a month, eating one vegetable/fruit daily, limiting screen time, reading for 15 minutes daily, maintaining a sleep routine, improving your mental health, and physical health, etc.

Non-negotiable. You are doing this for yourself. Be selfish and focus on them daily, regardless of the circumstances. Your health is only your responsibility.

Your family, friends, and healthcare system may support you, but it’s ultimately your choice on what type of life you want for yourself. Working towards getting healthy is hard, but it is also very rewarding.

Invest your time and energy in building your health this year, and your future self will thank you for it.

 • Please consult your family physician before following any of the suggested remedies/steps above.

Aaminah Najmus Sahar is a medical writer and reviewer with a Pharm.D. In her blog Medscetera, she posts about healthcare topics. She is passionate about helping people make informed health choices.