Be a Healthier You in 2018

Vol. 17 No. 4

PSN eletter vol16 no4 stretchin

A new year signals that it’s time to list your resolutions for the coming months. For most of us, we set out to shed some extra cookie pounds at the gym, hit up healthy living websites for meal recipes that won’t leave us starving, and attempt new meditation approaches.

Even if you haven’t given into the temptations of the season, most of us set some type of goal for a fresh year. However, approximately 80% of resolutions are abandoned by the second week of February, according to U.S. News.

Don’t give up on yourself this year. Make resolutions for a healthier you that are obtainable and will make a positive impact on your life for 2018 and beyond.


Take a few minutes each morning to check in with yourself through a mental scan. Does your neck hurt? Are your legs sore? How does your back feel? Stretch these areas out. Take these first few moments of the day for yourself.


We all know we need more sleep. Winding down at night isn’t easy for many of us and we have a tendency to push our bed times later in an attempt to accomplish more. However, the truth is that quality sleep is imperative to keep us fully charged. Try setting an alarm at night to remind you to wind down. Stop using electronics (yes, this means you have to put your phone down) about 30 to 45 minutes before your desired snooze hour to relax your mind. Do something calming instead, such as reading, meditating, or taking a bath.

Drink up.

We should aim to drink at least half of our body weight in ounces of water everyday—even more for those of us who live in hot temperatures or engage in strenuous physical activity. And, with all the health benefits of drinking water, why wouldn’t you want to make sure you’re hydrated? Here are just a few of the health benefits to switching some of those soda or coffee ounces to water:

  • Increases energy and reduces fatigue
  • Promotes weight loss
  • Flushes out toxins
  • Improves skin complexion
  • Boosts immune system
  • Helps prevent cramps and sprains

Get fresh air.

Spending time outdoors everyday can make a big difference on both your mental and physical health. Numerous studies have shown that people who spend 15–30 minutes outside daily are more relaxed and able to process stressors. They also experience increased Vitamin D production, supporting their body’s immune system.

Eat fewer processed foods.

Make 2018 the year of fresh, whole foods. Processed foods can be easy to grab on the go but they’re packed with calories your body can’t really use and unhealthy preservatives added to prolong freshness and flavor.

If you don’t want to count calories or macronutrients, you can still start eating healthier by simply replacing processed foods, such as chips and crackers, with fresh fruits and vegetables. Changing your diet is tough. Start by making small, weekly changes. Try setting a goal to learn a new recipe each week that uses fresh ingredients and see how quickly your lunch bag becomes envied.

Get checked out.

With increasing healthcare costs falling to consumers, going to the doctor for a routine physical can become less of a priority. However, check-ups can provide early detection, preventing the need for intervention later. Be kind to yourself. Take a few hours out of an afternoon and get checked out.

We hope you achieve everything you set out to do in the new year. Take on new professional challenges but don’t forget to take care of yourself for a healthier, happier you in 2018 and beyond.

Additional ISM resources:
The Source for Private School News Vol. 16 No. 2 New Year, New You
The Source for Private School News Vol. 13 No. 12 Three Research-Based Ways to Keep Your Year’s Resolutions

Additional ISM resources for Gold members:
I&P Vol. 30 No. 11 Change and the Implementation Dip

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