Happy, healthy, new you for 2024

Halito, and I hope you all had an enjoyable holiday season. Each year some tribal members begin the new year vowing to change their lives through healthier choices, more exercise, and an overall change in lifestyle.

As Choctaws, we give back to others without hesitation and help those in need whenever possible. During this time of year, it is a good time to take a step back and give back to yourself to follow up on the season of giving. The new year is a fresh, new page in the 2024 chapter of your life. You are the author of this book. You can create the scenes, characters, and mood of this chapter. Create your outline for the year, plan the course and steer towards the outcome you want.

You can choose to help others in January by donating blood for National Blood Donor Month with organizations like the American Red Cross, Oklahoma Blood Institute, and America’s Blood Centers. Each year, during blood donor month, there is a push to help others who may need blood due to injury, surgery, or disease; please donate if you can.

The choice to give back to yourself and start your journey to a healthier lifestyle is an admirable goal. It can have pitfalls and hills along the way, but the secret is consistency no matter what happens. According to the dieticians at Healthline.com, here are a few minor changes that can keep you on track and active in your healthy lifestyle journey. Such as:

1. Eat more whole foods
Adding more whole foods to your diet can be done slowly and consistently. For example, if you’re not used to eating vegetables, start by adding one serving of your favorite veggie to your diet every day.

2. Sit less and move more
Making a resolution to sit less is an easy and attainable resolution that can be tailored to fit your lifestyle. For example, if you have a desk job that requires long periods of sitting, make a resolution to go for a 15-minute walk at lunch or to get up and walk for 5 minutes every hour.

3. Cut back on sweetened beverages
Though quitting sweetened beverages cold turkey is always an option, gradually minimizing your intake may help you kick your sugary drink habit for good.

4. Get more quality sleep
Decreasing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are some simple ways to improve sleep hygiene.

5. Find a physical activity that you enjoy
For example, taking a half-hour walk, jog, or bike ride before work, or swimming at a gym that’s on your way home, are simple and sustainable exercise resolutions.

6. Take more ‘me time’ and practice self-care
Self-care doesn’t have to be elaborate or time consuming. It can simply mean taking a bath every week, attending your favorite weekly yoga class, preparing a healthy meal for yourself, going for a walk in nature, or getting an extra hour of sleep.

7. Cook more meals at home
A study in 11,396 adults found that those who ate five or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than three home-cooked meals per week.

8. Spend more time outside
Taking a walk outside during your lunch break, hiking on weekends, going camping with friends, or simply soaking in the beauty of your backyard or local park are all ways to incorporate nature into your daily routine.

9. Limit screen time
Setting a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.

10. Rely less on convenience foods
Many people rely on convenience foods, such as packaged chips, cookies, frozen dinners, and fast food, for a quick meal or snack. Though these items may be tasty and readily available, they can have detrimental effects on your health if eaten too often.

Whatever you choose to do in 2024, the Choctaw Nation is here to help. There is access to the Wellness Centers, tribal clinics and advice from Choctaw professionals that can help you along your journey. If you go to the Choctaw Nation website, click “About” and the click on “Health” and you’ll see that it lists all the facilities and services. You can also download a MYCNHSA app to your phone that can help you along the way to a healthier you.

It is my sincere hope that 2024 is your best year yet, so get out there and start writing your new chapter!

Yakoke and God Bless!