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Small changes add up to big results. By incorporating simple habits into your life, you can kickstart your wellness journey and stay on track for the long run.

Schedule a wellness exam

Seeing your primary care provider at least once a year is the single most important thing you can do for your health.

At your annual exam, your physician will help keep you healthy and reach your wellness goals. They screen for diseases to stay ahead of medical issues and check in on your overall well-being.

Set a reminder on your phone or calendar to prompt you to book an appointment. You can also use an important date, such as your birthday, anniversary or holiday, as a marker to remind you to schedule a visit.

Get moving to stay well

If you’re focused on improving your fitness routine, put a plan in place to be more active and drop the extra pounds. According to Wellstar Internal Medicine Physician Dr. Asher Niazi, consistency is key to succeed.

“Raise your heart rate 45 minutes a day, at least five to six days a week,” Dr. Niazi said, stressing the importance of regular activity. “You don't have to go in gym and spend two hours working out. Exercise can be as simple as going on a brisk walk.”

For those looking to slim down, your healthcare provider can help jumpstart your health journey with a tailored diet and exercise plan.

Set a sleep routine

Having a bedtime routine is essential to catch more Z’s over the year. When you wake up feeling rested, you often feel more productive and energized throughout the day.

Get started by setting a specific time to go to sleep — and sticking to it. Make sure you reserve at least seven to nine hours per night for sleep.

Limit your screen time before getting in bed. Bright screens from a phone, computer or TV can keep your brain awake and make it harder to fall asleep.

If you’re having trouble getting to sleep, have a decaffeinated cup of tea or take a warm bath to help you relax.

Eat a balanced diet

When it comes to losing weight, many people look for a “quick fix” which can often create unhealthy ways of eating. Creating a healthy eating plan from the start can help avoid any fad diet pitfalls.

Nutrition plans that restrict or eliminate food groups, and those with extreme calorie deficits are difficult to maintain and can often produce more weight gain or undesired results, according to Wellstar Registered Dietitian Kelly Prian.

Diet trends can also create a negative relationship with food, which can make it harder to achieve your goals. Kelly Prian shared that those with long-term success focus on maintaining a plan that enables steady weight loss over time.

A healthy nutrition plan is balanced and emphasizes on whole foods, such as fruits and vegetables, lean proteins, low fat dairy, nuts and seeds, and whole grains.

Try not to overcomplicate healthy eating. Focus on starting with small changes like filling half your plate with vegetables, or have fun trying new recipes.

Take care of your mental health

Self-care is an important aspect of your mental well-being, and should be made a consistent part of each day.

“Make self-care a priority and a non-negotiable,” said Dr. Rebecca Gomez, Wellstar clinical health psychologist and Clinician Resiliency & Well-Being Program Lead.

“Think of self-care as a form of personal healing and a way to strengthen resilience,” Dr. Gomez explained. “Much like the way exercise enhances physical health, self-care enhances mental health.”

According to Dr. Gomez, even small acts of intention can turn tasks we do on “autopilot” into more meaningful experiences.

“When washing your hands, give yourself a hand massage,” Dr. Gomez shared. “When driving, use red lights to practice deep breathing. Listen to a book on tape or language lessons rather than the radio, or call someone to reconnect.”

If you feel overwhelmed by stress or anxiety, Wellstar’s behavioral health specialists are here for you.

“Working with a mental health provider is different than speaking with a friend, or even a ‘life coach,’” Dr. Gomez said. “Mental health professionals are trained and licensed to address psychological or emotional wellness.”

Need support? Connect with a Wellstar behavioral health specialist.

Stay safe during the pandemic

With the ongoing COVID-19 pandemic, things may feel uncertain. However, there are several steps you can take to protect your health.

Focus on what you can control. Get the COVID-19 vaccine and booster, if eligible. You should also continue following the 3Ws — wear a mask, wash your hands and watch your distance around others.

If you are having a difficult time coping with your emotions, find support from a behavioral health specialist.

No matter what your health resolutions may be this year, we’re here for you. Learn how to win at your wellness goals with the help of Wellstar health experts.

With the holiday season now behind us, people look forward to the fresh start of the New Year and all the possibilities it brings. For many of us, that means setting resolutions to live a healthy, full life.

Without the proper planning and support, however, these ambitions can quickly be put off or even forgotten. In 2022, it’s time to break the cycle and make progress towards your goals.

By following tips from Wellstar health experts, you can create realistic resolutions, better your health and stay motivated.

When someone is diabetic, a small wound can escalate into a major health issue and, in many cases, lead to an amputation. However, with proper wound care and accelerated healing with hyperbaric medicine, Wellstar patients are partnering with providers to treat wounds like diabetic foot ulcers.

Diabetic foot ulcers can develop if diabetes is not well-managed, and some causes of ulcers include poor circulation and high blood sugar. Ulcers may go unnoticed at first because many people with diabetes are also affected by neuropathy and do not have feeling in their feet, said Dr. Ricardo Duran, Medical Director of the Wound Care and Hyperbaric Medicine Department at Wellstar North Fulton Hospital.

Also, if a diabetic person gets a wound, it may not heal as quickly, as people with diabetes are more likely to also experience poor circulation, immune system deficiencies and elevated blood sugar levels.

“When you combine the lack of sensation in the foot with the lack of healing, that leads to even more damage,” Dr. Duran said.

Foot ulcers should be taken seriously — when a diabetic person has an open wound, their five-year mortality rate increases by about 32%, according to Dr. Duran.

Hyperbaric therapy aids healing

When Venson Rolle developed a foot ulcer, he knew he needed to seek care. In Dr. Duran, he found a healthcare partner dedicated to preventing amputation and keeping him healthy. “Dr. Duran was very patient, and he was ready and willing to do anything possible for me to get the correct treatment to heal all the way,” Venson said.

Dr. Duran helped Venson’s ulcer heal by off-loading the foot with orthotics to prevent further injury, treating him with antibiotics and using hyperbaric oxygen therapy.

A hyperbaric oxygen chamber allows the lungs to get more oxygen. That oxygen then flows through the body, promoting wound healing. It helps repair tissues and treat infections.

“It provides oxygen at high pressure and keeps the tissues alive while the antibiotics work to guarantee that we have a better outcome,” Dr. Duran said about the procedure.

Venson, whose ulcer has healed, said he is grateful that the treatment has improved his quality of life.

“I can’t thank him enough,” Venson said about Dr. Duran.

Preventing diabetic ulcers

Dr. Duran recommends that people with diabetes work with their primary care provider to manage diabetes and monitor their A1C.

People with diabetes should also check their feet every day, looking on the bottoms of the feet and in between the toes for any signs of wounds or ulcers, Dr. Duran said.

“They should not rely on how it feels, because the sensation is abnormal and they might not feel an ulcer,” Dr. Duran said.

Dr. Duran said people with diabetes should also avoid smoking and eat a diet low in carbohydrates and high in protein to help prevent ulcers.

The Wound Care & Hyperbaric Center at Wellstar North Fulton Hospital doesn’t just treat diabetic ulcers — patients can also find treatment for traumatic injuries, burns, pressure ulcers and other wounds. To make an appointment, call (770) 751-2830.