Twelve gifts of health and wellness

Dr. Virginia Nsitem

By Dr. Virginia Nsitem

As we approach the end of 2022 and the beginning of 2023, many of us start will start thinking about our New Year’s Resolutions.  Below is a list of 12 important wellness goals that you can incorporate into your life now, as an early gift to yourself for Christmas.

  1. Stop the pain before the pain stops you. Pay attention to the aches and pains you may experience, especially if they affect your function and daily activities. Pain can be a signal that you may have injured a muscle or joint or other structure in your body. See your chiropractor for an assessment and guidance on how to stop the pain.
  2. See your family physician for your yearly check-ups. In addition, see your dentist for regular cleanings and your optometrist for eye check-ups.
  3. It is important to maintain a regular exercise routine. This can be done at a gym or community centre, through exercise classes, by walking at the mall or around your block, or by dancing in your living room! Aerobic exercises, strengthening exercises, and stretching exercises are important for overall health
    Pool exercise

    and are also essential parts of a rehabilitation program.

  4. It is just as important to hydrate in the cold months as it is in the warm months. Drinking your “8 glasses of water” per day helps reduce muscle and joint pain, relieves muscle cramps, and may improve your mental performance.
  5. Proper nutrition. A well-balanced diet is often also a colourful one. Colourful foods, predominantly fruits and vegetables, contain many vitamins and nutrients that help maintain good health and help protect our body against cancers, heart disease, hypertension, and diabetes. In addition, these colourful foods are usually lower in calories which helps fight against obesity.
  6. Some researchers have linked poor sleep to health problems. Getting a good night sleep can help your body recover from the physical and mental stress of the day. It is also important to get restful sleep to allow our bodies to repair injured tissues.
  7. Manage your money. Money worries can be a source of stress. It is important that when you set a budget, it is realistic

    one. Sets some financial goals to keep you on track,

  8. Stay connected. During the COVID pandemic, many people felt isolated from their friends and family. It is important to stay connected with our loved ones either in-person, through regular chats on the phone, or through video chats.
  9. Get involved. Many people find a sense of purpose and joy from volunteering at their local charity, church, or community centre. Volunteering also helps to keep you active.
  10. Create your Joy. It is important to take time for your favourite hobbies including crafts, playing instruments, cooking, reading, playing scrabble, chess or dominoes, sports, and travel. Some research has shown that participating in leisure activities helps to reduce stress levels.

    Health benefits of water
  11. Prayer or Meditation. Studies have shown that prayer and meditation help improve emotional wellness, lift our spirits, and bring positivity to our thoughts and mind. Many people also listen to the sounds of nature to help reduce stress and encourage relaxation.
  12. Laughter is often called the “best medicine”. Studies have shown that laughter can reduce your stress hormones, reduce pain, and improve your mood. So, pull out a funny book, watch a comedy, or sit and chat with your friends and reminisce about funny moments in your life.


Dr. Virginia Nsitem is a chiropractor specializing in laser therapy for spine, muscle, joint, and nerve injuries, and is a Fellow of the Royal College of Chiropractic Sports Sciences in Canada. She may be reached at (905) 275-4993, or by email at

Stop the Pain … Before the Pain Stops You!