Hey Reader, hope you're doing great!

I don't know about you; personally I always find myself getting introspective as the holiday season comes to an end. I always get a bit weepy feeling when my family packs up our Christmas decorations, as my kids keep growing older (the nerve!) and the magic changes each year.

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As I contemplate how to live 2026 well, I've gotten super intentional about how to nourish and support my body and its unique needs (for me, autoimmune disease, severe scoliosis and an almost 30-year-old spinal fusion). In my current season of life, unfortunately I have neither time nor money to invest in big-ticket treatments, nor can I commit to any major life changes.

But... what I can do is commit to simple, small, daily changes that have scientific evidence to positively improve our quality of life and longevity. We've seen time and time again that the small changes over time can lead to big improvements, particularly as we age.

So scroll on down to see the 8 small, digestible ways I'm looking to optimize my physical, mental and emotional health in 2026...

Optimizing my sleep-

I don't know about you, but my sleep hygiene... could use some work. A 2014 study in Frontiers in Aging Neuroscience suggests that maintaining healthy sleep-wake patterns (read: going to bed and waking up around the same time each day) may lead to better longevity as we age. Then there's this 2024 study published in Sleep stating "more regular sleep was a significant predictor of lower risk of all-cause mortality" - meaning, better sleep lowered your risk of dying from any health-related reason!! (Like, wow!!). Don't have to tell me twice about the importance of quality sleep.

Resistance training twice a week-

The statistics on quality of life and longevity after bone fracture are alarming; this 2021 study states that as many as 1 in 3 women (and 1 in 5 men) will experience a fracture due to osteoporosis in their lifetime. One of my favorite studies for my patients and clients is called the LIFTMOR study. In case you're unfamiliar, the study looked at heavy resistance training for women as it relates to bone density. Staying active, particularly heavy resistance training, was protective against osteoporotic bone fractures! Committing to regular resistance training is one of the best ways you can invest in healthy, strong bones as you age. Remember... Consistency over time is key! Your bones are living and remodeling all the time. Read this blog on bone density if you're interested in learning more!

Prioritizing healthy, regular poops-

Okay, bear with me here... Let me explain this one a bit more fully. As a pelvic physical therapist, I know the importance of good regular poops. Chronic constipation can increase urinary urgency, pelvic floor tension and over time can lead to increased risk for pelvic organ prolapse in women. (Don't believe me? Check out this study from 2019.) Also, being constipated just feels gross and weighs you down. Focusing on staying hydrated, eating minimally processed whole foods - chewing each bite fully - and staying active are key for smooth, easy poops! Healthy poops = happy gut!

Focusing on whole food nutrition-

With my autoimmune issues I've done several deep dives into nutrition, and I can tell you that the gut microbiome impacts everything from digestive health to mental health, and inflammation in the gut truly impacts our whole body. This 2022 study highlights how a whole food, plant based diet improves our body's ability to absorb nutrients while limiting inflammation. Now, don't hear me wrong: I'm not giving up meat and cheese or anything, BUT I am eating minimally processed foods when possible, and avoiding the uber processed foods as much as I can. My family is loving a giant batch of home made trail mix with nuts, dried fruit, peanut butter chips (yes, and also M&Ms... let's not get too crazy!) that sits in a dispenser on the counter! Mmmm...

Getting daily movement-

Typically, those of us living in modern day society tend to be too sedentary (meaning, not enough movement). Personally I can attest to this, worst on the days I'm treating patients. Unfortunately most of us cannot drastically change how we spend most of our days, but we can commit to parking further away in the lot during our grocery run, choosing to take 10 minutes during our lunch break to walk outside instead of sitting, doing 20 sit to stands from our chair before we collapse into a seat at the end of the night.

Limiting screen time-

Can't speak for anyone but myself, but my kids are not the only ones with a screen addiction. The algorithms and ad companies that demand our attention are exceedingly good at their jobs, stealing our attention and evoking all sorts of emotions. The technology is addictive by design. Commit to intentionally unplugging throughout the day, particularly important right before bedtime. Our family has implemented the use of a lock box for the 2 hours right after we all get home, to get through dinner time being more present. (Not an affiliate link or anything, just a product that I'm using that is helping my family!)

Curating your content intake-

In a similar vein to above, I've decided to "unfollow" or "unsubscribe" from anything that doesn't provide educational value, joy or other important (positive) utility. On social media, in my email inbox, where I get my news on current events. If it creates more anxiety or stress, it's gone. My nervous system and its regulation are too important.

Saying no-

And lastly, I am now too old and too busy to keep indiscriminately saying "yes" to things without consideration. I'd argue time and energy are too expensive, for you too! 2026 is the year of the thoughtful no for me.

This might look like:

• RSVPing "no" to a get together or party
• Declining an opportunity that doesn't feel like a "hell yes"
• Not volunteering your time toward a cause, however worthy, that you don't have bandwidth for
• Sitting on your @$$ and resting instead of pushing yourself to "do something productive"

If you are a chronic people pleaser like me, this last one may feel like the hardest - at which point I'd argue it's the most important for you to implement! It may help you to remember that rest is actually productive and good for our brains and bodies. Nothing else in nature is constantly producing, and neither should we expect ourselves to be.

So there it is, my list for 2026. I thought this may resonate with some of you in this new year, where we have so little control of the chaos we're all swimming in. I don't know where you sit with this in your phase of life, but odds are you're also more likely to make small changes than fully upheave anything in your life.

How did this land for you? Do you want to try any of these for yourself in 2026? If not, what are you focusing on for 2026? (and yes, simply surviving in a broken and crumbling world is also a perfectly acceptable aspiration.) I'd love if you would reply and let me know your thoughts and aspirations for this year.

Endlessly grateful for you, your attention and your time reading these emails. Sending love from Atlanta,

Dr. Laura Glazebrook

Doctor of Physical Therapy
Scoliosis & Pelvic Health Specialist
​www.drlauraglazebrook.com​

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