A healthier you: Small steps, big impact
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A healthier you: Small steps, big impact

Start the year strong by prioritising wellness with small, sustainable changes in nutrition, exercise, stress management, and preventive care

SOCIAL & LIFESTYLE
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The New Year is a time of renewal, a chance to embrace fresh beginnings and make positive changes. If you’ve been thinking about prioritising your health, now is the perfect opportunity. No matter where you are in your wellness journey, it’s never too late to take that first step toward a healthier, happier you.

Small Changes, Big Impact

Good health begins with small, consistent choices. Even the simplest changes can make a significant difference in your overall well-being.

Reduce Alcohol Consumption

Start by swapping out alcohol for water or herbal teas. Not only will this help keep your body hydrated, but it will also support liver health and reduce unnecessary calorie intake. Alcohol can have a negative impact on sleep, digestion, and mental clarity. Reducing consumption or eliminating it altogether can improve energy levels and overall vitality. If social situations make this difficult, consider non-alcoholic alternatives that allow you to enjoy gatherings without compromising your health.

Manage Stress for a Balanced Mind

Chronic stress can take a toll on your body and mind. Dedicate just 5-10 minutes daily to deep breathing, meditation, or mindfulness. Light exercises such as yoga, walking, or cycling can help release tension and improve your mood. Don’t hesitate to talk to someone you trust if you need support—your mental health is just as important as your physical health. Managing stress also involves ensuring proper sleep and work-life balance. Make time for hobbies, relaxation, and self-care activities to maintain a calm and cantered state of mind.

Maintain a Healthy Weight

Sustainable weight loss isn’t about drastic diets; it’s about making smarter choices. Focus on nourishing your body with wholesome foods like fresh vegetables, fruits, and lean proteins. A well-balanced diet fuels your body and boosts your energy levels naturally. Incorporating fibre-rich foods can improve digestion and help regulate blood sugar levels. Stay hydrated by drinking enough water throughout the day, as dehydration can sometimes be mistaken for hunger. Avoid processed foods and added sugars, which can contribute to weight gain and energy crashes.

Make Exercise a Joyful Habit

Find an activity you love—whether it’s brisk walking, jogging, dancing, or even hiking. Moving your body should feel enjoyable, not like a chore. Start with what feels right for you and gradually build up your stamina. Regular exercise not only helps with weight management but also supports cardiovascular health, enhances mood, and boosts energy levels. If motivation is an issue, find a workout buddy or join a class to stay accountable. Remember, consistency is key—small efforts every day add up over time.

Deep Healing from Within

While lifestyle changes play a vital role in achieving better health, your body may also need additional support. Specialised treatments tailored to rejuvenate your body from the inside out can help optimise your well-being.

MPV Myer’s Cocktail

Replenish essential vitamins and minerals to boost energy, combat fatigue, and strengthen your immune system. This revitalising therapy can help restore balance and enhance overall well-being. A lack of vital nutrients can lead to chronic fatigue, weakened immunity, and general sluggishness. The MPV Myer’s Cocktail delivers a powerful blend of vitamins and minerals directly into your bloodstream for optimal absorption.

Chelation Therapy

Rid your body of toxins and heavy metals that can contribute to cardiovascular and heart disease. This treatment supports circulation, promotes heart health, and reduces inflammation. Exposure to environmental toxins, processed foods, and certain lifestyle choices can lead to an accumulation of heavy metals in the body. Chelation therapy works to remove these harmful substances, helping you feel more vibrant and reducing long-term health risks.

Liver Detox

Your liver works hard every day to filter out toxins. Give it a well-deserved reset with a liver detox, helping restore its function and refresh your body from within. The liver plays a crucial role in metabolism, digestion, and overall detoxification. Poor diet, excessive alcohol consumption, and environmental pollutants can overburden this vital organ. A liver detox can help rejuvenate liver cells, improve digestion, and enhance overall vitality.

Colon Detox

Eliminate toxins and waste build-up from your digestive system. A healthy gut means better digestion, reduced bloating, and improved nutrient absorption. The health of your gut is directly linked to your overall well-being. A colon detox can help remove accumulated waste, improve gut flora balance, and promote better nutrient absorption. This leads to improved digestion, increased energy levels, and a strengthened immune system.

The Importance of Preventive Care

Good health isn’t just about feeling good today—it’s about preparing your body for the future. An annual health check-up is a powerful tool in preventing potential health issues before they arise. With cost-effective health screening programs, you can ensure that your body is strong, resilient, and ready to take on any challenge.

Preventive healthcare can detect issues early, allowing for timely interventions and better outcomes. Regular screenings for blood pressure, cholesterol levels, and blood sugar can help manage risk factors for heart disease, diabetes, and other chronic conditions. Knowing your health status gives you the power to make informed decisions and take proactive steps towards a healthier life.

Setting Yourself Up for Success

Making sustainable changes requires commitment and consistency. Here are some tips to help you stay on track:

Set realistic goals: Start small and gradually build up your healthy habits. Instead of saying you’ll exercise every day, aim for three to four days a week and increase from there.

Create a routine: Whether it’s meal prepping, setting aside time for exercise, or scheduling regular self-care, having a routine makes it easier to stick to healthy habits.

Track your progress: Keep a journal or use a health app to monitor your progress. Seeing improvements can be motivating and help you stay on course.

Find a support system: Surround yourself with people who encourage and support your health journey. Having a workout buddy or accountability partner can keep you motivated.

Celebrate milestones: Recognise and reward yourself for reaching small health goals. Whether it’s buying a new workout outfit or treating yourself to a relaxing spa day, celebrating progress helps reinforce positive behaviours.

Invest in Yourself This Year

Your health is your greatest asset. By taking small steps towards better nutrition, exercise, stress management, and preventive care, you can create a foundation for lifelong well-being. The journey to better health doesn’t have to be overwhelming—every choice you make adds up to a healthier future.

This year, invest in yourself. Prioritise your well-being, embrace healthy habits, and give your body the care it deserves. Let’s make this New Year the start of a healthier, more vibrant you!


Author: Kanmanee Terdpravat MD., MSc. Integrative and Anti-Aging Medicine Physician, Absolute Health Integrative Medicine,  Ruam Rudee Village, Bangkok, Tel. 02-651 – 5988, https://absolute-health.org/, https://www.facebook.com/absolutehealth.org, LINE OA: @absolutehealth

Series Editor: Katalya Bruton, Healthcare Content Editor and Director, Dataconsult Ltd. Dataconsult’s Sasin Regional Forum provides seminars and extensive documentation to update business on future trends in Thailand and the Mekong Region. Contact: info@dataconsult.co.th, Tel: 662-233-5606/7

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