Author: Dr. Barbara Edwards | Princeton, NJ

The beginning of a new year can be exciting and give you more energy and focus. A lot of people make resolutions during this time, like working out more, eating better, or putting their mental health first. But one important step that people often forget is to set up their yearly health checks. Putting preventive care on your January to-do list can help you have a healthier and more confident year.

Why screenings before problems happen are important

Preventive health screenings are meant to find medical conditions early on. Many diseases, like diabetes and some cancers, don’t show symptoms in the early stages. Screenings give your doctor a chance to find these problems early, when treatment is usually easier and works better.
Screenings are like investing in yourself. Routine screenings make sure your body is working properly and that small problems don’t turn into bigger health problems, just like checking your car’s oil keeps the engine from having problems.

The Advantages of Starting in January

Starting the year with a focus on health can be very powerful. This is why January is the best time to get your screenings:
A new beginning mindset— Most people want to reset and start living healthier after the holidays. Scheduling your screenings now is a great way to reach those goals.
Resetting Insurance Benefits – For a lot of people, the deductibles on their health insurance start over in January. If you start early, you can get the most out of your benefits all year long.
Peace of Mind: Knowing how your health is doing can help you feel less anxious and give you a clear path to getting better.
Early Detection Advantage: If something is found, acting quickly gives you more treatment options and better results.

Things You Should Get Screened For

Your age, gender, family history, and way of life all affect which screenings you need. But some of the most common ones are:
Checks for cholesterol and blood pressure are important for heart health and to stop heart disease.
Diabetes screening is very important if you are overweight or have a family history of diabetes.
Screenings for cancer, like mammograms, Pap smears, prostate exams, and colonoscopies.
Bone density tests are done to find osteoporosis early, especially in women over 65.
Vision and hearing tests are important for safety and quality of life, but they are often missed.
Skin checks: To find early signs of skin cancer, especially if you spend a lot of time outside.
Your doctor can help you choose the screenings that are best for your health.

Whole-Body Wellness: More Than Just the Basics

Screenings every year aren’t just for stopping disease; they’re also for promoting overall health. Your doctor can also keep an eye on your weight and BMI and talk to you about smart ways to manage your health during your check-up.
Look at your stress and mental health levels.
Check your medications to make sure they are still right for you.
Give vaccinations or boosters to keep you safe all year.
This whole-body approach makes sure you’re not only free of disease, but also working toward a healthier way of life.

Making Screenings a Healthy Habit

For a lot of people, the hardest part is just remembering to make appointments. Like filing your taxes or updating your calendar, make it a yearly habit. By linking it to January, you’ll have a reliable way to remember to put your health first.
You can also keep a health journal or a digital tracker that keeps track of each screening and its results. Not only does this help you stay organized, but it also helps your doctor see how your health has changed over time.

Being in charge of your health

If you want to take better care of yourself this year, annual screenings are the first step. They’re not just tests; they’re a way to protect your future, give you confidence in your health, and help you make smart decisions about your body.
This year, stop putting off your health and make it your top priority. By getting screened every year in January, you’re making sure that the next year will be stronger, healthier, and more lively.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.
The start of a new year often brings excitement, energy, and a renewed sense of focus. Many people take this time to set resolutions—whether it’s exercising more, eating healthier, or prioritizing mental wellness. But one important step often overlooked is scheduling your annual health screenings. Making preventive care a part of your January to-do list can set the stage for a healthier, more confident year ahead.

Winter brings more than sparkling snow—it brings challenges for your skin. The drop in humidity and indoor heating systems lead to moisture stripping from the outer layer of your skin. That dry air doesn’t just crack your hands; it impacts skin barrier function, leaving you vulnerable to irritation, inflammation, and even increased sensitivity. Understanding why this happens—and taking small, informed steps—can help you keep your skin resilient all season long.

When the Barrier Breaks

Your skin’s barrier acts like a shield. It holds moisture in and keeps irritants out. In cold weather, that shield weakens:

• • Low humidity means less water in the air, so your skin dries out faster.
  • Indoor heat replaces that moisture with warm, dry air, making the problem worse.
  • A compromised barrier allows allergens, irritants, or microbes to penetrate more easily, leading to redness, itchiness, or even eczema flares.

HubSpot’s research supports this: skin health issues spike during winter months when hydration dips. That’s why many of your patients report persistent dryness—not just in hands, but across the face, body, and lips.

Beyond the Hands

You’re probably familiar with cracking knuckles or tight palms. But winter’s effects run deeper:

• • Face: Thin, exposed skin can become red, flaky, or reactive—even acne-prone skin may suffer inflammation.
  • Lips: No oil glands mean chapped lips are practically guaranteed.
  • Arms and legs: These areas have fewer protective oils, so dryness often shows up here fast.
  • Eczema-prone zones: If you already struggle with eczema, winter can worsen itching and flaring.

A weakened barrier isn’t just uncomfortable—it may also delay healing if you have a scratch or skin condition.

Smart Winter Skincare Routine

You don’t have to overhaul your regimen—just adjust it intelligently.

Choose Gentle Cleansers

Swap harsh, foaming soaps for mild, hydrating options. Look for products labeled “soap-free” or with ingredients like ceramides, glycerin, or hyaluronic acid.

Moisturize Strategically

• • Right after bathing—within three minutes—lock in moisture.
  • Consider thicker formulations like ointments or creams over lotions, particularly on hands, feet, and elbows.
  • Ingredients to seek: ceramides, niacinamide, and natural oils (shea butter, jojoba).

Protect with Physical Barriers

Feel the sting of the cold wind? Use a scarf or gloves outdoors. Indoors, run a humidifier to restore air moisture, and keep heated rooms at a moderate level.

Lifestyle Shifts That Help

Small adjustments can support skin wellness from the inside out.

• • Hydrate: You may not feel as thirsty in winter, but your skin still needs fluid—aim for eight glasses a day.
  • Mind your diet: Omega-3s (from fish, flaxseeds) support skin integrity. Add antioxidant-rich produce—berries, leafy greens—to help combat dryness.
  • Review your meds: Some medications, like antihistamines or diuretics, worsen dryness. This is always something to talk through with your healthcare provider.

Knowing When to Seek Clinical Insight

Despite your best efforts, some skin challenges need professional guidance:

• • Worsening eczema or dermatitis
  • Persistent redness, scaling, or cracks that bleed
  • Stubborn dry patches that resist over-the-counter care
  • Painful chapped lips that don’t heal

Dermatologic or primary care support may include prescription-strength moisturizers, topical steroids, or evaluating for underlying conditions.

Winter Skin Wellness: A Seasonal Check-In

You don’t need dramatic rituals to keep your skin healthy in winter. A few strategic shifts—gentler cleansers, richer moisturizers, focused protection, and a hydration-rich lifestyle—usually do the trick. But if dryness persists or worsens, seeking guidance early can prevent complications and restore comfort.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

The holiday season brings tradition, festivity—and sometimes a sense of emotional overload or fatigue. You may find yourself saying yes more than usual, stretching your mental bandwidth thin. Holiday burnout isn’t just “being tired”; it’s a cumulative strain from social obligations, disrupted routines, financial pressures, and emotional expectations. Recognizing it matters—so you can care for yourself before the season saps your joy entirely.

Social Overload and Emotional Exhaustion

Large gatherings offer warmth and connection, but they can also drain you. Being “on” all the time—engaging in small talk, managing family dynamics—takes a lot of energy. If you’re introverted or emotionally sensitive, spending prolonged time in bustling environments can leave you depleted. Pay attention when interactions start to feel like work rather than enjoyment.
On top of that, “emotional labor”—the effort of presenting calm, liking what you’re doing, or keeping peace—can wear you out. You might smile at a cousin’s third reheated hot dish while your thoughts drift to getting home. If you notice yourself wanting to flee or feeling cynical about holiday cheer, your emotional reserves are low. That’s a sign you’re hitting burnout.

The Perfect-Host Trap

You want everything to be just right—matching décor, seamless menus, thoughtful gifts. But the quest for perfection can eat up your time and cash. And when things inevitably don’t go as planned—a burnt turkey, a gift that misses the mark—you may feel like you’ve let everyone down, even though no one else sees it that way.
The trap here is thinking that small things won’t matter. Reality check: they do. Trying to make everything flawless often results in doing too much for too many. And that pattern doesn’t just make you busy—it magnifies stress and dulls the mood.

Routines Upended, Then Your Momentum

Late-night wrapping sessions, weekend markets, travel—your usual self-care rhythm takes a hit. Sleep goes sideways. Gyms get less attention. Your go-to meal routines vanish. As momentum picks up, every shift feels jarring, and small disruptions snowball into dread.
When you’re running on short sleep and convenience meals, your resilience is low. Your emotional filter narrows. You’ll react to minor inconveniences like they’re catastrophes. That’s another signal your system is hovering close to burnout.

Financial Pressure as Emotional Weight

Holiday shopping adds up—fast. Gifts. Entertaining. Travel. Seasonal classes or donations. Even small ticket items can bite when they pile up. Anxiety about spending can haunt your thoughts, dimming moments that should feel light. And if conversations about money come up—educational, yet common—you might carry additional stress or guilt.
Notice the tension in your chest while ordering? That’s more than a payment confirmation—it’s your stress response whispering, “This might be too much.”

Gentle Ways to Pause and Rebalance

Give Yourself Permission to Say No

This season isn’t about living up to everyone’s expectations—it’s about what brings value to you. You don’t have to attend every gathering or send elaborate cards. Choose two or three events that feel meaningful. Those “no thanks” moments free you to be present where it counts.
When I pared down my own calendar this year, I found remaining connections felt richer—not more obligations.

Anchor Moments of Calm

Schedule pockets of restoration—short walks, a cup of tea, even five minutes of turning lights off and closing your eyes. Notice how your shoulders relax. You’re giving your body a chance to recalibrate—small pauses can take the crown when it comes to protecting your emotional reserves.

Reset Routines Thoughtfully

You don’t have to reinvent your life. But keeping some familiar elements—like sleep and a daily stretch—acts like a safety net. Need a gym break? Consider at-home yoga or a quick neighborhood walk. A short daily pause can keep your rhythm steady, even when everything else changes.

Adjust the Bar on Perfection

A home that’s warm and welcoming matters more than a curated one. A thoughtful gesture—as simple as asking someone about their day—often feels richer than extravagance. Let simplicity be your guide. You’ll find that meaningful connection often blooms from authenticity, not ornamentation.

Track Your Emotional Energy

Keep a simple log: How are you feeling each morning? Alert? Tense? Today is three-party day—my reserve is at 40%. Just noting it makes a difference. And you’ll begin to learn what drains you most—so you can plan around it or take intentional breaks.

Talk It Out

Rather than battling your stress alone, say it out loud. To a friend. Your partner. A counselor. Sometimes, voicing it is enough to track it. Others may say, “Me too.” You’re not alone.
And if you’ve seen burnout before, you know it helps to have a spotter. Someone who’s aware they can call you out when your schedule is growing too crowded.

Bringing the Season Back to You

Holiday seasons come once a year—but depletion doesn’t have to. When you pause, protect your time, and tune into your energy, you’re likely to stay connected and grounded. Joy doesn’t arise from doing more—it grows from doing what matters, in a way that sustains you.
If managing your emotional balance during the holidays ever feels like more than you can handle, consider seeking guidance. Whether through mindfulness coaching or clinical support, there are proven ways to keep your emotional engine running healthily throughout the season.
You’re not just surviving December—you can steer it in a way that builds resilience and leaves you confident, not wiped out.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

The gut’s got a lot more going on than just breaking down last night’s tacos. It’s like a secret control room, quietly influencing how you feel, handle stress, or even think. Over the past few years, researchers have been intrigued by this gut-brain connection, and it’s no wonder why—it’s a game-changer for both body and mind. This isn’t just about digestion anymore; it’s about unlocking a key piece of what makes someone feel like themselves.
What’s cool is how this link puts everyday choices in a new light. Stuff like what’s on the plate, how stress gets managed, or whether sleep’s a priority can either lift the mood or drag it down. Knowing how it all ties together feels like getting the inside scoop on a happier, healthier life.

The Gut-Brain Hotline

Imagine the gut and brain as best pals who are always texting and calling. They’re linked through what’s called the gut-brain axis—a fancy term for the constant back-and-forth. This setup uses the vagus nerve (think of it as the main phone line), immune system signals, and even chemicals that mess with mood. The gut’s health can straight-up change how the brain’s behaving, and the brain can throw shade back at the gut.
Here’s where it gets wild: the gut’s got its own network of neurons called the enteric nervous system. People call it the “second brain” because it can send signals without the brain’s say-so. Still, the two are always in sync, like a tag team. It’s mind-blowing to realize the gut’s got this much say over how someone’s feeling.

The Microbiome: Tiny Bugs, Big Impact

The gut’s home to a crew of bacteria, viruses, and fungi—trillions of them—called the microbiome. These aren’t just freeloaders; they’re working hard, helping digest food, grabbing nutrients, keeping the immune system sharp, and even whipping up chemicals that the brain needs.
Take serotonin, for example—the chemical tied to mood, sleep, and hunger. Around 90% of it gets made in the gut, thanks to some MVP bacteria. When the microbiome is in a good spot, it keeps the serotonin flowing, and moods tend to stay steady. But when things go haywire (a situation called dysbiosis), it’s like the factory shuts down, and anxiety or depression can creep in more easily. Keeping those gut bugs happy is a bigger deal than most people realize.

Inflammation: The Party Crasher

Another way the gut messes with mood is through inflammation. If the gut’s not doing great, it can get leaky—meaning tiny bits of bacteria or toxins slip into the bloodstream. That sets off alarms in the body, sparking inflammation that’s been linked to feeling low, foggy, or even straight-up depressed. This chronic irritation can mess with how brain chemicals talk to each other, screw up sleep, and make stress hit harder. It’s like the body’s stuck in a bad mood it can’t shake.

Food: The Gut’s VIP Guest List

What someone eats is like picking who gets into the gut’s exclusive club. A menu full of fiber, fermented foods, and good fats invites the cool bacteria to hang out. But loading up on processed snacks, sugary drinks, or fake sweeteners? That’s like letting the troublemakers take over, stirring up inflammation and throwing the microbiome off balance.
Here’s what gets the gut’s approval:

• • Fiber-heavy hitters: Leafy greens, lentils, berries, or oats keep things moving.
  • Fermented champs: Yogurt, kefir, sauerkraut, or kimchi bring probiotics to the party.
  • Prebiotic snacks: Garlic, onions, bananas, or asparagus feed the good guys.
  • Cutting back on sugars and refined carbs stops the bad bacteria from throwing a rager.

It’s not about being a food saint—just making choices that tip the scales toward the good stuff most days.

Stress: The Gut’s Frenemy

Stress and the gut have this love-hate thing going on. A grumpy gut can make someone feel on edge, but stress can also hit the gut hard, slowing digestion, causing bloating, or even kicking off issues like irritable bowel syndrome (IBS). It’s a feedback loop that can feel like a trap.
Simple habits like taking deep breaths, meditating for a few minutes, or even going for a walk can calm the nervous system and give the gut a break. Less stress means the microbiome is less likely to spiral, which is a win for both body and mind.

Easy Ways to Keep Gut and Mood on Point

The research is loud and clear: a healthier gut can make someone feel lighter and sharper. Here’s how to make it happen without overthinking it:

• • Load up on a mix of whole foods—especially colorful plants.
  • Chat with a doctor about probiotics if the gut needs a boost.
  • Move around, whether it’s a gym session, a bike ride, or dancing like nobody’s watching.
  • Drink water like it’s a job—digestion loves it.
  • Go light on alcohol and antibiotics, which can tank the microbiome.
  • Lock in solid sleep, because rest is a heavy hitter for gut and mental health.

Each of these is like a small deposit in the gut-mood bank, adding up over time.

One More Thing on Food and Mood

It’s worth doubling down on how food ties into this. Beyond just feeding the microbiome, eating well can feel like a mood-lifter on its own. Picture a colorful salad packed with greens, nuts, and maybe some grilled salmon—doesn’t that feel great? Compare that to scarfing down a bag of chips and soda, which might leave someone sluggish. Food’s not just fuel; it’s a signal to the gut and brain about how the day’s gonna go.

Wrapping It Up

The gut-mood connection is like a reminder that the body’s one big team. Taking care of the gut isn’t just about dodging a stomach ache—it’s about setting up for clearer thoughts, better energy, and a stronger bounce-back from life’s curveballs. As science keeps peeling back the layers, one thing’s crystal clear: giving the gut some TLC is one of the easiest, most natural ways to feel better from the inside out. Whether it’s swapping fries for a side of greens or taking a minute to breathe, it all counts—and it all adds up to a healthier, happier you.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has been practicing medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.