As we near the end of this year, it's a great time to look back and think about how the year went. Let's use the "7 Pillars of Youth" as our guide to remember this past year. These pillars are like seven important parts of our life that help us stay healthy, happy and young! They include how well we sleep, how we deal with stress and feelings, what we eat, how much we move and exercise, our mindset or how we think about things, the places we spend time in, and the things that bring us joy. By thinking about these parts of our life, we can see what helped us feel good and what didn't. This way, we can make better choices in the New Year to keep us feeling our best.

As we reflect, let's ask ourselves: What went well this year, and what didn't? How did our daily choices align with these pillars, and where did we perhaps stray from our path to optimal health and happiness?

Pillar 1: Nutrition

Our journey begins at the dinner table. Reflect on your eating habits over the past year. Have your food choices nourished your body and mind? Consider the balance of your diet, the quality and quantity of the ingredients, and how your meals make you feel. Nutrition is not just about weight; it's about fueling our bodies for vitality and longevity. Make a list of the things that went well, the vegetable option that you tried and incorporated in your meal plans, the new fruit or the new healthy recipe that went amazing. What would you like to keep adding on your place and what would you lie to reduce or eliminate from your diet. Work on your list and make it visible, keep it handy so we can keep working and develop a healthy and optimized plan for the new year.

Pillar 2: Physical Activity

Next, let's think about our bodies in motion. How often did you engage in physical activity, and what forms did it take? Whether it's structured exercise, recreational sports, or simply taking the stairs instead of the elevator, physical activity is a cornerstone of youthful living. Remember, it's not just the quantity but also the quality and enjoyment of these activities that count. Again, create your list with the things that went well and the new things you would like to try. Maybe you exercised too much? Sedentarism and excess of working out are both not good for our health span. Let’s remain in balance.

Pillar 3: Sleep

Good sleep is like giving our body a chance to rest and get ready for a new day. It's like charging a battery! We should ask ourselves: Did we go to bed on time and get enough sleep to feel rested and full of energy when we woke up? Or were there times we stayed up too late and felt really tired the next day? Good sleep helps our brain stay young and focused, have sharp memory so we can learn and perform our best. Did you use a sleep tracker? What did you learn? If you didn’t, would you consider getting one? Sleep is a fundamental pillar for our mental, emotional, and physical health. It’s mostly during sleep that we, as adults, release the growth hormone (GH).  Research has shown that this release happens during the slow wave phase of sleep, right at the onset of sleeping when a rapid decrease in our body temperature occurs. Also, studies have shown that this peak of GH release usually gets its peak between 11-midnight. In other words, if you go to bed later than that, you might lose it! And GT is a crucial regulator of the circadian rhythm that controls our metabolism. What are the new habits around sleeping that you might consider implementing in the new year?

Pillar 4: Stress Management

Stress is a natural part of our lives, but the way we handle it can really change how it affects us. Let's take a moment to think about the things that have caused us stress and the ways we've tried to deal with them. Did these methods work well for us, or do we think there might be better ways to handle stress? It's important to remember that ongoing stress can quietly impact many parts of our lives. It can change how we sleep, interact with others, eat, and even how we take care of ourselves. In fact, stress is one of our biggest challenges.

Recent studies have revealed something quite fascinating: stress actually influences how our genes get to work or are being regulated, especially in our brain cells. This means that how we manage stress doesn't just affect our mood or day; it can affect our health at a very deep molecular level. Techniques like meditation, mindfulness, and yoga aren't just relaxing; they can help keep our genes working properly.

So, let's reflect: What relaxation methods have helped us this past year? And looking forward, what new stress-reduction techniques are we excited to explore in the upcoming year?

Pillar 5: Mindset

Our mindset, the way we think and view the world, is like the captain of a ship, steering us through the ocean of life. It's incredibly powerful and can shape our experiences, our reactions to challenges, and even our overall happiness. This year, let's reflect on the nature of our thoughts. Have we been nurturing a positive, growth-oriented mindset, or have we found ourselves stuck in patterns of negativity?

A positive mindset isn't about ignoring life's difficulties; rather, it's about approaching them with a sense of hope and resilience. It's about seeing challenges as opportunities to learn and grow, rather than unavoidable obstacles. This approach can transform our experiences, turning what might seem like setbacks into stepping stones towards personal growth and success.

Moreover, our mindset plays a crucial role in how we interact with others and how we perceive our place in the world. It influences our relationships, our work, and our ability to enjoy life's simple pleasures. A mindset grounded in gratitude, for instance, can lead to a deeper appreciation of our daily experiences and foster a sense of contentment and joy.

Recent research in the field of positive psychology and neuroscience has shown that our mindset can even impact our physical health. A positive outlook has been linked to better stress management, lower risk of chronic diseases, and even longer lifespan. It's clear that the power of our thoughts extends far beyond our mental state.

As we look back on the past year, let's ask ourselves: How has our mindset served us? Have we been our own cheerleaders, encouraging and motivating ourselves, or have we been our own critics, holding ourselves back with self-doubt and fear? Moving forward, let's consider how we can cultivate a mindset that not only supports our well-being but also empowers us to embrace life's journey with enthusiasm and confidence.

Pillar 6: Cultivation of Joy

Personal growth and self-care and relationships are vital for our longevity. Reflect on how you've nurtured your interests, passions, and personal development. Have you dedicated time to hobbies, learning new skills, or simply taking time for yourself? This pillar is about enriching your life from the inside out. Is there a new group or community you joined this last year? Are you curious to meet new people and reconnect with old friends? How would you like to cultivate joy in the next year?

Pillar 7: Environmental Factors

The spaces we inhabit – our homes, workplaces, and even the natural environments we frequent – play a significant role in our epigenetics. This year let's take a closer look at these surroundings and consider how they've impacted on our health and happiness.

Our environment can influence our mood, energy levels, and even our ability to think clearly. A cluttered, chaotic space, for instance, can lead to feelings of stress and overwhelm, while a clean, organized environment can promote a sense of calm and control. Similarly, exposure to natural settings, like parks or beaches, has been shown to reduce stress, enhance mood, and improve cognitive function.

Beyond the immediate psychological effects, our environments can also have physical impacts. Consider air quality, for instance. Poor indoor air quality can contribute to a range of health issues, from respiratory problems to allergies. On the other hand, spaces with good ventilation and air purification can help us breathe easier, avoiding toxic fumes or air contaminants.

Lighting is another important aspect. Natural light can boost our mood and improve sleep by regulating our circadian rhythms, while harsh or inadequate lighting can strain our eyes and disrupt our natural sleep patterns.

As we reflect on the past year, let's consider how our environments have served us. Have they been places of refuge and rejuvenation, or sources of discomfort and stress? Moving forward, we can think about ways to create environments that not only support our physical health but also nourish our mental and emotional well-being. This might mean decluttering our living spaces, incorporating more natural elements, or even just being more mindful about the sensory experiences in our daily surroundings.

 As we reflect on these seven pillars, let's carry our insights forward into the New Year. This is not about setting lofty resolutions but about making mindful, incremental changes that align with our true selves. By understanding what serves us well and what doesn't, we can step into the New Year empowered and focused on a path of rejuvenation and vitality.