Local healthcare professionals said small, specific changes may be an effective approach for those whose New Year’s resolutions included improving their health.
“New Year’s is always a great time for folks to reset their lifestyle, but the devil is always in the details,” said Dr. Ian Stock, a family medicine provider at Gundersen Health System in Decorah. “Success in one’s New Year’s goals is based on setting realistic goals and translating those goals into lifelong changes.”
And Dr. Hannah Ingvalson, a family medicine and obstetrics provider at WinnMed in Decorah, said a one-size-fits-all approach to reaching a specific weigh or caloric intake — she noted, for example, 150 lbs. may be a healthy weight for one individual but an unhealthy weight for another. She said those looking to achieve better health in 2025 should work with professionals to find methods which will work best for themselves and align with their individual health needs.
Ingvalson said increased exercise and positive diet changes are usually helpful in moving toward better health. She said both typically lead to a loss of fat, if not overall weight loss.
“While starting with both would be great, I think focusing on one or the other first may be the most helpful,” Ingvalson said. “If we try to make too many changes too quickly, it can be hard to stick with it.”
Similarly, Stock recommended taking a gradual approach to increased exercise regimens in the New Year.
“When starting an exercise routine, it is always important to start with easier exercise,” he said. “Often times I see patients rush into an intense exercise program. Exercising with a more experienced friend can be helpful when it comes to pacing and accountability.”
Ingvalson said focusing on specific actions – such as adding more vegetables to one’s diet, going on more walks or decreasing consumption of particular carbohydrates – can be a more successful approach to improving health than fixating on achieving a certain weight.
“You can still have a good week of dietary changes or workout without it specifically showing up on the scale,” Ingvalson said.
In fact, she and Stock both said some dietary choices can yield other, unseen benefits, such as improved heart, brain and cardiovascular health.
Ingvalson said the Mediterranean diet – which, according to information from the Mayo Clinic is typically high in vegetables, fruits, whole grains, beans, nuts and seeds — can sometimes improve kidney function among those with chronic kidney disease and may decrease the likelihood of developing chronic kidney issues. But she indicated a shift in diet doesn’t need to be drastic to be beneficial.
“When trying to make dietary changes specifically, I think it’s easiest to add something before taking it away,” she said. “If I say, ‘You no longer get to eat pasta,’ and pasta is your favorite food, you’re not going to last on this diet very long. But if I say, ‘Add in some vegetables before you eat your main course,’ maybe you’ll eat a little less and, if nothing else, because you preloaded your meal with veggies, your glucose spike after meals will be less.”
Stock said eating fewer processed foods is a key component to developing a healthy body weight, and he said some individuals may find it helpful to plan their meals in advance.
“A good way to start to eat healthy is to just track what you are eating for a couple of weeks,” Stock said. “Then evaluate where improvements can be made.”
And choosing healthy foods doesn’t necessarily mean buying more costly items at the grocery store, according to Ingvalson.
“Frozen or canned fruit and veggies — as long as they are not soaked in juice or added sugar — can be just as nutritious as fresh fruits and veggies,” she said. “Adding beans, eggs, canned tuna/salmon to meals are a cheap way to add more protein.”
Ingvalson recommends using the acronym SMART — or specific, measurable, achievable, relevant and time-bound — when setting health goals, and taking a “walk before you can run” approach when it comes to exercise. And doing something for one’s health is always better than doing nothing at all, according to Ingvalson. She explained one can still have a salad for lunch after a sugary breakfast or do some stretching and yoga toward the end of the day if there was no time for a 30-minute walk in the morning.
“For someone who is not dedicating time to workout every week, making a goal of working out five times for one hour per week may be successful for a week or two, but long-term, people are likely to slip back into their old ways and give up,” she said. “However, if you set a goal of doing one 20-minute walk per week for a month, people will often find this more attainable and be able to continue the habit long term. Also, once people successfully complete one goal, they are more likely to set a new goal and meet that one as well.”
Ingvalson also recommended pairing new exercise routines with enjoyable activities.
“If you love listening to books or podcasts, do it while using the elliptical or stationary bike. If you like catching up with your best friend once a week at the coffee shop, go on a walk this week. If you like dancing, Youtube dancing workouts or Zumba classes and follow along — bottom line is I can tell you endless workouts to do but, if you don’t like the activity, you won’t stick with it.”
She went on to say obesity, heart disease and diabetes are among the area’s most common health concerns, but the effects of each can be decreased through more frequent physical movement. Similarly, Stock said high blood pressure and Type 2 diabetes have become major health issues among area residents, and he said the broader Gundersen system has made treating high blood pressure a priority across northeast Iowa, southeast Minnesota and Wisconsin.
“The good news is that both of these can be treated, at least in part, by improving your diet and activity level,” Stock said.]
And exercise has been shown to curtail depression and anxiety, according to both doctors. Stock explained exercise causes the body to release endorphins, which helps support mental health. And Ingvalson said exercise can be as effective as many medications when it comes to countering depression and anxiety — but with more health benefits and fewer side effects, she said.
Ingvalson encouraged the members of the public who aren’t sure how to start improving their health to ask professionals, such as physicians, dietitians, physical therapists and trainers, for help. She noted fad diets that worked for one person may not yield the same results for their neighbor, and jumping into a vigorous gym routine too quickly may result in injury.
“If you ask the experts for help, you can often maximize benefit and limit harm,” Ingvalson said.
Set of fresh raw vegetables. Products on a table in a modern kitchen room. Healthy Eating. Organic food.
“...I think it’s easiest to add something before taking it away. If I say, ‘You no longer get to eat pasta,’ and pasta is your favorite food, you’re not going to last on this diet very long. But if I say, ‘Add in some vegetables before you eat your main course,’ maybe you’ll eat a little less and, if nothing else, because you preloaded your meal with veggies, your glucose spike after meals will be less.”– Dr. Hannah Ingvalson
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