Health Update: Weekly Wellness: Supporting your mind and body – What Experts Say

Editor’s Note: This story is Part 2 of a 2-part series recapping our favorite health tips from 2025. Part 1 focuses on tips for good nutrition.

As the year comes to a close, give yourself the gift of renewed mental and physical health with these suggestions from local providers.

Build better memory: While memory forms automatically, you can take steps to boost it. Dr. Brian Harrington, a family medicine physician with UCHealth Primary Care in Steamboat Springs, encourages people to take simple steps to strengthen memories. For instance, repeat what you want to remember often, use all of your senses and pay full attention when experiencing something you want to remember, stay organized and try new things.

“If you keep your brain active, stimulated and engaged in the world around you, there’s less decline in dendritic connections between cells,” Harrington said. “Like any other part of the body, if you don’t use it, you lose it.”

Overall health, including physical activity, social interaction and sleep, supports memory, while using drugs and alcohol can negatively impact it.

“I’m struck that very often at the top of the list for improving memory are things like daily exercise and good sleep,” Harrington said.

Foster a durability mindset: Want to have a greater sense of well-being and ability to respond to stress? Dr. Justin Ross, a licensed clinical psychologist and director of workplace wellness for UCHealth, recommends building a durability mindset.

It can be easier than you might think. For instance, Ross encourages people to spend a few minutes each day experiencing one of ten positive, “expansive” emotions, including gratitude, awe and pride, which broaden and build your sense of well-being.

“If you find a way to have a disciplined approach to engaging in just one of these positive emotions, these can become durability factors that can cultivate a sense of well-being,” Ross said. “Well-being does not mean being happy all the time; rather, it is the ability to experience positive emotions relatively quickly and access them more easily.”

Consider group therapy: Dealing with a behavioral health issue can feel like a long and lonely road. But it doesn’t have to be.

Group therapy can help people see that they’re not alone, fosters a sense of purpose as participants become part of a group and provides built-in cheerleaders.

“There’s that sense of community,” said Kara McArtor, the director of behavioral health for UCHealth. “You can come back and say, ‘I did this, and it worked,’ and people cheer for you. If you didn’t try what you wanted to, you have people that can say, ‘I’ve totally been there. I didn’t try anything either. Thank you for admitting it.’”

With a wide range of groups, including ones that meet virtually, there’s something for everyone.

Consider medical massage: “Studies are showing that massage therapy can help with injury, sickness and disease,” said Kat O’Leary, a licensed massage therapist with UCHealth Integrative Medicine Clinic in Steamboat Springs. “More people are using massage therapy to assist with health and wellness rather than solely because it makes you feel good.”

Applying direct pressure on “trigger points,” or areas of muscle tightness in the body, helps release pain and stress, aiding in stress management and relaxation.

“It’s another tool in their kit that they can use to regain their health and return to the life they want,” said O’Leary.

Stay balanced: Struggles with balance don’t have to be a natural part of getting older.

“Balance can be practiced. It’s not that your balance will get worse and there’s nothing you can do about it. You just might have to work a little harder to keep and maintain it,” said Meghan Rapetski, a physical therapist with UCHealth SportsMed Clinic in Steamboat Springs.

For instance, balance can be maintained through activities such as building leg strength, increasing flexibility, strengthening mobility and supporting good walking speed.

A physical therapy screening can help people determine how best to improve and maintain balance.

“You can get screened, and even if you don’t have deficits, it’s helpful to know where you’re at,” Rapetski said. “If you are having problems, it’s good to be proactive and get ahead of any concerns, no matter your age.”

Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.