Everyone has their resolutions, and for many the new year is an opportunity to kick off a healthier lifestyle. There are many ways to improve your overall health and wellness, but for some, it’s a challenge to get started. That’s where our annual wellness checklist comes into play – to help get you on the right track to feeling great and taking care of your body and your mind.
Step one: Schedule your yearly appointments
The start of a new year is a great time to schedule your annual doctor’s appointments and ensure all areas of your health and wellness are checked out. For many, a physical or teeth cleaning are top of mind, but don’t forget to set a date with your eye doctor.
Your vision plays a bigger role in your overall wellness than you might realize, so getting an annual eye exam could help you maintain optimal health. Besides measuring your vision, regular eye exams can help identify early signs of certain chronic health conditions, including high blood pressure, diabetes, heart disease and high cholesterol.1
Scheduling your annual eye exam at an in-network provider, such as LensCrafters, is the perfect way to start the new year on the right track. Before your appointment, log in to your Surency Member Account to view your vision benefits and special offers.
Step two: Fill your plate to fuel your body
A nutritious diet is typically one of the first things that comes to mind when it comes to getting healthy. Following a healthy diet has many benefits, including building strong bones and preventing disease, but did you know it can also help improve memory and boost your mood?2 Here are a few ways to fill your plate and fuel your body:
Good memory
Getting optimal nutrition can help your mind just as much as your body and the foods we eat can have a big impact on the structure and health of our brains. Certain nutrients and foods have been found to help protect against cognitive decline and dementia. To improve memory, fill your plate with:
• Omega-3 fatty acids: salmon, tuna, herring, sardines, soybeans, flaxseed
• Antioxidants: dark chocolate, berries, nuts and seeds
Mood boost
New year, new mindset. A diet high in sugar may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy. Incorporate foods with a lower glycemic load into every meal to keep your focus on a positive outlook. Fill your plate with:
• Green vegetables
• Whole fruit
• Whole grains
• Kidney beans, chickpeas and lentils
Healthy eyes
Speaking of outlook, certain foods and nutrients can also help keep your vision at its best. According to the American Optometric Association, eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc have been linked to reducing the risk of certain serious eye diseases like age-related macular degeneration and cataracts.3 Fill your plate with:
• Green leafy vegetables like spinach, kale, and collards
• Salmon, tuna, and other oily fish
• Eggs, nuts, beans, and other nonmeat protein sources
• Oranges and other citrus fruits or juices
Step three: Monitor your screen time
Today, many of our daily activities involve screens. They’re nearly impossible to avoid. Staring at a computer or phone screen for too long can cause harmful effects such as eyestrain, blurry vision, dry eyes, headaches and neck, back and shoulder pain.
If reducing screen time isn’t possible, there are a few ways to help offset the negative health effects:
• Make sure your glasses or contacts prescription is up to date. Consider blue light lenses, which help reduce your exposure to blue light from natural and artificial sources.
• Move the screen so your eyes are level with the top of the monitor.
• Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable, supportive chair and position it so that your feet are flat on the floor.
• Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.
Step four: Soak up some vitamin D
You’ve probably heard that vitamin D is important, but have you ever heard why? Not only is Vitamin D vital to bone health, muscle movement and immune system function, it’s also known to prevent eye conditions such myopia, macular degeneration (AMD), diabetic retinopathy, and dry eye syndrome.4
Incorporating vitamin D into your life is simple. Getting outside more is a great place to start – plus, fresh air can help rejuvenate the mind, body and soul. Soak up the sun with a good book or try incorporating outdoor walks as a source of exercise – but don’t forget to wear sunglasses (to protect from harmful UV rays) and apply sunscreen before you go.
We can also get vitamin D through our diets. Some foods that naturally contain vitamin D such as fatty fish (salmon, tuna, and mackerel), cheese, mushrooms and egg yolks. Ideally, a mixture of sun exposure and dietary intake will give you enough vitamin D each day.
1. “20 Surprising Health Problems an Eye Exam Can Catch, American Academy of Ophthalmology”; aao.org; April 2024.
2. “What are the benefits of eating healthy?”; Medical News Today; medicalnewstoday.com; November 25, 2024.
3. “Diet and Nutrition”; American Optometric Association; aoa.org; November 2024.
4. Poteet, Julie; “Does Supplemental Vitamin D Affect Eye Care?”; Women in Optometry; womeninoptometry.com; June 2024.
