Special promotional content provided by the University of Wisconsin Medical School’s Partner2Lose Program.
It’s the time of year we are bombarded with self-improvement messages such as, “New Year, New You!” and “Make 2021 Your Year!” These messages can be overwhelming, especially after the profound challenges we have experienced in 2020. To different degrees, each of us has been affected by the COVID-19 pandemic. Unfortunately, COVID-19 has only widened the health disparities for racial and ethnic groups, especially in Wisconsin. These disparities are worsened by often unavoidable social and environmental factors that negatively impact BIPOC populations and affect one’s ability to maintain a healthy lifestyle. Emerging research indicates that even those who recover from the illness may have lasting health issues and that a positive diagnosis can worsen underlying health conditions such as diabetes and heart disease. The effects on mental health, especially for communities of color, will need to be addressed for years to come.
One common result of the pandemic is that our routines and habits have changed dramatically. We probably all know someone who lost their job- the unemployment rate in Wisconsin has risen to almost 6%. If we are working, many of us have had to transform our homes into offices overnight, while others face the risk of exposure to COVID-19 daily at our jobs. Other changes to our routine include navigating the ever-changing environment of schooling from home and replacing in-person gatherings with meetings on screen. Once-reliable supports, such as large family dinners, church services, and group exercise classes, may be unavailable. These changes have resulted in a more solitary and sedentary lifestyle.
But even in the unique challenges of the pandemic, all is not lost! Healthy routines offer a way to maintain wellness through structure and organization, giving us a sense of control, especially in times of uncertainty. Health researchers have found that people who lack routines may experience some or all of the following effects: increased stress, poor sleep, unhealthy food choices, less physical activity, and lost productivity.
Here are some suggestions to reestablish your daily routines in the current reality:
Manage stress! Lowering stress levels leads to improved mental health, improved mood, and less anxiety. Here are a few suggestions for easy ways to keep your stress in check:
- Incorporate a meditation or gratitude practice
- Try out some of these breathing techniques;
- Move your body in ways that feel good;
- Talk to someone! Whether it’s a trusted friend, family member, spiritual advisor, or a licensed therapist, it can be helpful to remember you’re not alone.
Go to sleep! Aiming for 6-8 hours of sleep and maintaining a regular bedtime will leave you refreshed. Your daily routine influences your quality of rest. Your sleep schedule and bedtime habits (especially looking at your smart phone before bed) affect your mental sharpness, performance, emotional well-being, and energy level the next day.
Put yourself on the calendar! Improving how you feel can come with just a little planning ahead. Set the alarm a little earlier and do one thing that is just for you. You might use this extra time for movement and to eat a balanced breakfast, fueling and energizing your body for the day. Whether you like to go for a walk or do a virtual workout, it’s important make time for movement that you enjoy.
Spread the word and engage your support system! If your family and friends see that you are making your health a priority, it might encourage them to try a routine as well. You can demonstrate the importance of healthy habits and the positive effects they have on your day-to-day activities.
Our habits and routines are often influenced by the people closest to us. If you are seeking more guided support to build and strengthen these foundational habits, the Partner2Lose research study is looking at the impact of including your partner or significant other on efforts to build healthy eating and movement habits for long-term weight management. The two-year study provides nutrition and exercise education that covers a variety of topics related to health and weight management. The study involves online classes in the first six months and individual telephone calls for the next 12 months. Classes and phone calls are led by a team of health professionals who provide appropriate modifications and personalized support for each participant and their partner. Starting with the basics of label reading and SMART goal-setting, we discuss realistic meal planning, healthy dining-out strategies, and the psychology behind mindful and emotional eating. Each class topic and corresponding materials can be tailored to fit your lifestyle and budget. The online group classes offer opportunities to develop community and social support with other participants from the comfort of your own home. The telephone calls allow you to discuss your personal challenges in sustaining healthy habits.
Couples enrolled into the study will be assigned to participate in the above-described activities with their partner or on their own. All couples will be weighed and will fill out surveys every six months for two years. Everyone who participates will be financially compensated for completing these activities. We understand that there is no “one-size-fits-all” approach to health and wellness. The mission of Partner2Lose is to give people access to resources that help them make sustainable changes that reduce the chance of developing preventable diseases and improve quality of life.
Lead Researcher Corrine Voils, PhD says, “People can make temporary changes to their lifestyle that lead to short-term weight loss but don’t help in the long-run. My team and I want to help people establish life-long habits to look and feel their best.” Our vision is to be a leader in providing evidence-based tools to build sustainable, healthy habits for people in Wisconsin and beyond.
Interested in seeing if you and your partner qualify? Go to Partner2Lose.com to complete an online screening form and obtain more information about virtual class days/times and COVID-19 mental health resources.
