For New Year’s resolutions, UB nurses offer tips for holistic, healthy 2024

BUFFALO, N.Y. – In this season of New Year’s resolutions, researchers from the University at Buffalo School of Nursing offer tips for happier and healthier living.

From smart sleeping to better mental and physical health, these nurses offer practical guidance from their areas of expertise that can improve our well-being.   

Sleep your way to better health

Carleara Weiss, research assistant professor at UB’s Center for Nursing Research

“Wake up at the same time every day, including weekends. This helps build a robust circadian rhythm, improving daytime performance and nighttime sleep,” says Weiss.

“Create a bedtime routine that allows your brain to unwind before bed. Ideally, one hour without electronic devices and an opportunity to relax, such as taking a warm shower and meditating,” she says. “Don’t check your phone if you wake up in the middle of the night. The light from smartphones and other electronic devices affects our natural melatonin production and makes it more challenging to fall back asleep.”

Better mental health through mindful practices

Alyssa C. Hamel, clinical assistant professor of nursing; and coordinator of Psychiatric/Mental Health Nurse Practitioner Program

“While fitness goals are beneficial for optimal physical health, we often undermine our mental health fitness,” Hamel says. “One very simple yet profound way to strengthen our coping skills is to engage in mindful practices. This doesn't need to be extreme or formal, but with intention. It involves honoring our own and others' experiences without judgment.”

She adds: “Mindfulness (for example moments of deep breathing, stillness, time in nature) extend into our social and professional arena to lift up others, build our own resiliency – there is neuroscientific proof to this – and be truly present.”

“Taking the time to honor our experiences in the present, recognizing recent accomplishments or areas for growth, help us see the value in what we're doing on a day-by-day basis, when it's so very easy to slip into autopilot,” she says. “While it may seem elementary, the benefits of mindfulness are complex and so incredibly valuable to our health and the wellbeing of society. This is what I choose to continue to work on in the year of 2024 and beyond. I hope others will join.”

Building a strong heart

Susan Grinslade, clinical professor of nursing, and associate director of UB’s Community Health Equity Research Institute

“Engage in physical activity daily, then gradually increase the intensity and/or duration to burn more calories,” she says. “About 150 minutes of moderate physical activity each week will help to maintain weight and promote physical and cardiovascular fitness.”

She adds: “You don’t have to go to a gym to be physically active. At home when watching TV, you can get up during commercials and walk around your house. Or if you have stairs, walk up and down the stairs. When weather permits, a brisk 20- to 30-minute walk outside will do.”

Grinslade also makes the following dietary recommendations:

• Eat a wide variety of fruits and vegetables. Fresh fruits and vegetables provide fiber which promotes digestion and sources of protein and nutrients.
• Eat healthy sources of proteins such as plants, legumes, nuts, fish and seafood. Use low-fat or nonfat dairy in food preparation or as a beverage.
• Minimize the intake of additional sugars. When preparing food, limit the use of salt. Limit the intake of alcohol.