By: John A. Ruibal, MS, RDN, Prowers Medical Center Dietitian

The new year is a great time to refocus and consider your life ahead.  Wellness should be a part of everyone’s journey, and improving physical and mental health should be central to this plan. We are never too old to reap the benefits of positive change. It is true that making lifestyle adjustments like eating better, increasing exercise and reducing stress is not easy, but that’s no reason not to try! Even small changes can have huge impacts on your health and well-being –  the number one thing is to start.

Challenge yourself to make at least three changes in 2023. With just a little work and consistency in the following areas, you’ll soon see nice improvements in your overall health and wellness.

Nutrition Services at Prowers Medical Center

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Decrease Sugar and Processed Sweets

This is more than just cutting back on table sugar. Simple sugars are in most processed foods and get metabolized the same as eating a spoonful of sugar. When sugar and simple sugars like high fructose corn syrup are hidden in drinks and foods, it’s easy to consume way more sugar than you realize.  Visualize a bowl containing nine teaspoons of table sugar. Would you ever sit down and have that as a snack?  Probably not. But every time you drink a 12-ounce can of pop, that’s how much sugar you’ve had. And when the sugar is in a liquid, it is much easier to take in. Try substituting sugary drinks for water.

Increase Fiber

Most Americans only get about half the daily fiber they need.  Per day, women should consume 25 grams of fiber and men 38 grams.  A good way to see how much fiber you’re eating is to track your fiber intake for about three or four days by keeping a food diary.  If you find you’re low on fiber, add foods that are higher in fiber, such as fresh fruits and vegetables, legumes and beans, nuts, and whole-grain cereals and breads.  If discovered that it is still hard for you to reach the recommended fiber intake, a supplement like Metamucil before meals can help. It’s important to remember to increase fiber slowly and increase your water intake at the same time. Fiber needs fluids to work its way through the digestive tract.

Hydrate Well

Our bodies are mostly composed of water. In fact, around 60% of our weight is water. Water is important for all the wonderful things the human body does every day.  A general rule of thumb is that you need to drink about half your weight in ounces of fluids every day. So, a 150-pound person needs 75 ounces of fluids to meet their base needs. If you exercise or have a demanding job, your fluid needs will increase. You can tell if you’re meeting your hydration needs by checking the color of your urine.  If it’s clear or light yellow—the color of natural lemonade—you are doing a good job of staying hydrated. If it is darker yellow, you must increase your fluids. Remember that fruits, vegetables, soups and all beverages contribute to overall fluid intake.  Just go easy on processed foods and sugary drinks.

These are three examples in which you can make a big difference with just a few minor changes. As you refocus on your wellness goals for 2023, know you have a partner in the health care providers at Prowers Medical Center. We are here to help you on your journey.