The Year of Wealth in Wellness: How To Meet Your Wellness Goals

Welcome to the TeleNP Health Community

Prioritizing Mental and Physical Wellness whether you're at home or abroad

Now that the new year has begun, it's time to put those health goals you created into action. Before we get to work on our goals, I should tell you a bit about who we are...

TeleNP Health was created out of a desire to create wealth in our wellness through frictionless access to quality and affordable healthcare. It all started at a rigorous Community Health Center residency program in the beautiful Northeast. The co-founders met in a program designed to meet the healthcare needs of the most vulnerable population in our communities. Though it was demanding, it was rewarding and wonderful work. As we completed this residency, we went to serve similar communities with the same tenacity to accomplish health equity. In the communities, we noticed one problem - access. Patients who routinely have access to a primary care provider, may not have access to a mental health specialist. If they do, it is many months and many miles away. Vice versa, patients who primarily need a mental health provider, typically do not have a primary care provider.

Here, our mission is to bridge this gap and help you meet your wellness goals.

Balance, peace, stability, and wellness are within reach in the TeleNP Health Community

As we work to create a bridge to mental and physical wellness in your life, here is a practical guide to getting started.

Mental Wellness Goals

1. Prioritize self-care

   1. A great way to manage stress and start your day is with a morning routine. Getting right out of bed and to work will fight against longevity in whatever you are attempting to accomplish. Start with making your bed, hygiene, then a warm shower with the last minute turned to cold (this promotes vagal stimulation which manages stress, anxiety, and depression); spiritual reading, prayer, and/or meditation, and then physical exercise. All of this before work.

2. Adequate sleep

   1. Enough cannot be said about the significant impact of 7-9 hours of restorative sleep every night. This will improve concentration, cognitive function, and mood stability, to name a few.

3. Stress management

   1. Deep breathing - Deep breathing involves inhaling slowly through your nose for 4- 6 seconds, expanding your lungs, holding your breath briefly, and exhaling slowly through your mouth, promoting relaxation by activating the parasympathetic nervous system and reducing stress. Incorporating this practice into your routine can contribute to improved well-being and a sense of calm.

   2. Mindfulness - To practice mindfulness, find a quiet space and sit comfortably with your back straight. Close your eyes and focus your attention on your breath, observing the inhalation and exhalation without judgment. When your mind starts to wander, gently bring your focus back to the present moment, cultivating awareness and acceptance of your thoughts and sensations

   3. Meditation - To practice meditation, sit in a comfortable position with your back straight, either on a chair or on the floor. Close your eyes and direct your attention to a specific point of focus, such as your breath, a mantra, or a guided visualization. Allow thoughts to come and go without attaching to them, returning your focus to your chosen point of concentration for a set duration.

4. Social Connection

   1. Create intentional connections by joining a studio fitness class, attending a club of your interest (i.e. chess club or knitting club - these are often offered by your local library) or community/small groups at church.

5. Say "No"

   1. "Boundaries are the intersection where I can love you and love me the best" - Brene Brown PhD, LCSW

   2. Overcommitting can lead to stress and burnout. Practice boundaries to love yourself well.

6. Attitude of Gratitude

   1. This is a life hack to a happy life. It will shift your focus to a positive perspective on your life and about your life.

7. Creative Expression

   1. This is often one of the most underutilized strategies for maintaining mental and emotional wellness. For those who don't identify themselves as creative, well here is your reminder that you are! Create opportunities to color in an adult coloring book, paint, play or create music, create a family photo album or video, take a dance class, cook that recipe, upcyle clothes or furniture, or create a short story with fictional characters. J.K. Rowling taught us well on that one!

8. Seek Professional Support

   1. If you are finding it challenging to accomplish any of these, lacking motivation, or simply noticing dysregulation in your mental and/or emotional wellness, we are here to help! We can provide you with an integrative plan to accomplish wellness in the year, book an appointment to discuss further.

Physical Wellness Goals

1. Consistent Exercise

   1. Engage in 150 minutes of moderate-intensity aerobic exercises like walking, running, or cycling per week, spread throughout the week. In addition to aerobic exercise, you should incorporate 2 days per week dedicated to moderate-intensity muscle-strengthening exercise involving all major muscle groups.

2. Balanced Nutrition:

   1. Maintain a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking an adequate amount of water throughout the day.

3. Adequate Sleep:

   1. Prioritize getting 7-9 hours of quality sleep each night. Establish a consistent sleep routine, create a comfortable sleep environment, and avoid screens before bedtime.

4. Stress Management:

   1. Deep breathing - Deep breathing involves inhaling slowly through your nose for 4- 6 seconds, expanding your lungs, holding your breath briefly, and exhaling slowly through your mouth, promoting relaxation by activating the parasympathetic nervous system and reducing stress. Incorporating this practice into your routine can contribute to improved well-being and a sense of calm.

   2. Mindfulness - To practice mindfulness, find a quiet space and sit comfortably with your back straight. Close your eyes and focus your attention on your breath, observing the inhalation and exhalation without judgment. When your mind starts to wander, gently bring your focus back to the present moment, cultivating awareness and acceptance of your thoughts and sensations

   3. Meditation - To practice meditation, sit in a comfortable position with your back straight, either on a chair or on the floor. Close your eyes and direct your attention to a specific point of focus, such as your breath, a mantra, or a guided visualization. Allow thoughts to come and go without attaching to them, returning your focus to your chosen point of concentration for a set duration.

5. Limit Sedentary Behavior:

   1. Reduce prolonged periods of sitting. Take breaks to stretch or walk, use a standing desk, and find opportunities to move throughout the day.

6. Hygiene and Preventive Measures:

   1. Practice good personal hygiene, including regular handwashing. Follow preventive measures such as vaccinations, wearing sunscreen, and practicing safe habits to avoid illness and injury.

7. Avoid Harmful Substances:

   1. Limit or avoid the use of harmful substances such as tobacco, excessive alcohol, and recreational drugs. These can have detrimental effects on your physical well-being.

8. Regular Health Check-ups:

   1. Schedule regular check-ups with TeleNP Health for preventive care and early detection of any health issues. Stay up-to-date with vaccinations and screenings.

   2. Book an appointment with TeleNP Health to get started!

At Home or Abroad

I've noticed in myself and in my patients that often our health is neglected while traveling abroad. No matter the reason, whether you are traveling for mission trips, service trips, business or recreational, it is imperative to maintain optimal health while traveling. Keep this checklist as a reminder for how to stay on track!

1. Vaccinations and Health Precautions:

   1. Schedule an appointment with TeleNP Health well in advance to determine which vaccinations are required or recommended for your destination. Some countries may have specific health precautions, such as malaria prophylaxis.

2. Travel Insurance:

   1. Invest in comprehensive travel insurance that covers medical emergencies and evacuation. Ensure you have access to medical facilities and assistance in case of illness or injury.

3. Stay Hydrated:

   1. Drink plenty of bottled or purified water to stay hydrated, especially in regions with different climates. Avoid consuming tap water, and be cautious with ice in drinks.

   2. The Institute of Medicine (IOM) recommends 13 cups (104 oz. or ~3 L) per day for men 19 years or older; and 9 cups ( 72 oz. or 2 L) per day for women 19 years or older.

4. Safe Eating Practices:

   1. Be mindful of the food and beverages you consume. Eat food that is thoroughly cooked and served hot, and avoid raw or undercooked seafood and street food. Choose reputable restaurants and establishments.

5. Hand Hygiene:

   1. Wash your hands regularly with soap and water, or use hand sanitizer, especially before meals. This simple practice can help prevent the spread of germs and reduce the risk of infections.

6. Sun Protection:

   1. Protect yourself from the sun by using sunscreen, wearing protective clothing, and using sunglasses. Prolonged exposure to the sun can lead to sunburn and other skin-related issues.

7. Rest and Sleep:

   1. Ensure you get enough rest and sleep, as mentioned above, especially when dealing with jet lag or adjusting to different time zones. Quality sleep is essential for maintaining overall health and well-being.

8. Physical Activity:

   1. Incorporate physical activity into your travel itinerary. Explore the destination on foot, take part in local activities, or engage in outdoor adventures. This not only promotes physical health but also enhances your travel experience.

9. Medication and First Aid Kit:

   1. Bring any necessary medications with you, along with a basic first aid kit. Include essentials like pain relievers, antidiarrheal medication, bandages, and any prescription medications you may need.

   2. At TeleNP Health, we'll customize a medication and first aid kit specific to your destination!

10. Stay Informed:

    1. Stay informed about local health advisories, potential disease outbreaks, or any other health-related concerns in your destination. Be aware of the nearest medical facilities in case of emergencies.

    2. Save this bookmark to the CDC Travel Health Advisories webpage: https://wwwnc.cdc.gov/travel/notices

11. Adapt to Local Climate:

    1. Gradually adapt to the local climate, especially if there are significant temperature, humidity, altitude differences from your home country. This can help prevent heat-related illnesses, altitude sickness, or other climate-related health issues.

12. Safe Transportation:

    1. Choose safe and reputable transportation options. Follow safety guidelines and regulations, whether you're using public transportation, renting a vehicle, or walking in unfamiliar areas.

By taking proactive steps and staying mindful of your health, you can minimize the risks associated with traveling abroad and make the most of your journey. Always consult with healthcare professionals before your trip, especially if you have specific health concerns or conditions