--- title: "NEWSTART: Transform your health, inside and out" description: Discover the benefits of NEW START, a very effective way to work on your emotional, physical, mental, and spiritual health. image: https://tnmentalwellness.com/hubfs/NewstartCover.jpg --- [![logo](https://tnmentalwellness.com/hs-fs/hubfs/TN_Mental_Wellness/Images/Home/logo%20color.png?width=250&height=98&name=logo%20color.png "logo")](https://tnmentalwellness.com/home) - Specialties - [Therapy for Kids](https://tnmentalwellness.com/therapy-for-kids) - [Therapy for Teens](https://tnmentalwellness.com/therapy-for-teens) - [Therapy for Couples](https://tnmentalwellness.com/couples) - [Anxiety Therapy](https://tnmentalwellness.com/anxiety-treatment) - [Brainspotting Therapy](https://tnmentalwellness.com/brainspotting) - [Cognitive Behavior Therapy](https://tnmentalwellness.com/cognitive-behavioral-therapy) - [Depression Therapy](https://tnmentalwellness.com/depression-treatment) - [Divorce Recovery Therapy](https://tnmentalwellness.com/divorce-recovery) - 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[Couples Counseling/Therapy](https://tnmentalwellness.com/couples) - [Groups](https://tnmentalwellness.com/groups) - [In-Person and Online Therapy](https://tnmentalwellness.com/in-person-virtual-therapy) - [Corporate Workshops](https://tnmentalwellness.com/corporate-workshops) - [Supervision](https://tnmentalwellness.com/supervision) - About - [About TN Mental Wellness & Meet our Licensed Therapists](https://tnmentalwellness.com/meet-the-team) - [Meet our Graduate Student Intern Therapists](https://tnmentalwellness.com/graduate-student-interns) - [Keiara Marsh-Cartwright](https://tnmentalwellness.com/keiara-marsh-cartwright-lmft) - [Bethany Legg](https://tnmentalwellness.com/bethany-legg) - [Trey Manor](https://tnmentalwellness.com/trey-manor-lmft) - [Emily Runyan](https://tnmentalwellness.com/emily-sullivan-runyan-lmft) - [Criselda Gonzalez-Meza](https://tnmentalwellness.com/graduate-student-interns) - [Lanie Elmore](https://tnmentalwellness.com/graduate-student-interns#lanie) - [Dr. Clara Thompson](https://tnmentalwellness.com/dr-clara-thompson) - More Info - [Blog & Resources](https://tnmentalwellness.com/blog) - [Rates and Insurance](https://tnmentalwellness.com/rates-and-insurance) - [Common Questions](https://tnmentalwellness.com/common-questions) - [Cancellation Policy](https://tnmentalwellness.com/cancellation-policy) - [Employment](https://tnmentalwellness.com/employment) - [Helpful Links](https://tnmentalwellness.com/physical-and-mental-health-helpful-links) - [Locations](https://tnmentalwellness.com/contact-us) - [Nashville Office](https://tnmentalwellness.com/tnmw-nashville) - [Hendersonville Office](https://tnmentalwellness.com/tnmw-hendersonville) - [Gallatin Office](https://tnmentalwellness.com/tnmw-gallatin) - [Schedule](https://tnmw.janeapp.com/) [Return to Blog](https://tnmentalwellness.com/blog) Exercise health Healthy Habits Habit Change Self-Care Eating Well # NEWSTART: Transform your health, inside and out ![](https://tnmentalwellness.com/hubfs/NewstartCover.jpg) By [Esther Chelladurai](https://tnmentalwellness.com/blog/author/esther-chelladurai) NEW START is a very effective way to work on your emotional, physical, mental, and spiritual health. NEW START also teaches that it is never too late or early to make a healthy change in your life. ## NEW START stands for... **Nutrition** (healthy food, good habits, balance) **Exercise** (physical health, mental health, balanced lifestyle) Water (hydration, cleansing, listening to your body) **Sunlight** (mental health, vitamins, stability) **Temperance** (control/ responsibility, balance, healthy choices, and a happy life) Air (detoxing, clear thinking, breathing) **Rest** (proper function, growth, brain development, mental and physical health) **Trust** (trust in Higher Power) ## Nutrition ![Heathy Diet](https://tnmentalwellness.com/hs-fs/hubfs/healthydiet.jpg?width=529&height=307&name=healthydiet.jpg) Mayo Clinic recommends: 2-3 servings of fruit a day and 3-5 servings of vegetables a day. Whole Foods Plant-Based Diet: Evidence suggests a WFPB diet can not only prevent but treat coronary artery disease (CAD), the leading cause of death in the United States in both men and women, and other illnesses. ([https://findado.osteopathic.org/5-myths-of-whole-food-plant-based-diets-debunked](https://findado.osteopathic.org/5-myths-of-whole-food-plant-based-diets-debunked)) ![Chart: What Are the Leading Causes of Death in the U.S.?](https://tnmentalwellness.com/hs-fs/hubfs/30883.jpeg?width=529&height=564&name=30883.jpeg) Source: Statista ## Exercise Exercise can help your mental and physical health become better. Among the many benefits of exercise, better mental health is crucial. Sometimes exercise can seem like another chore, and you may not have the motivation to add it to your routine every day. What if our perspective to exercise sounds like playing with our children in the park, planting a garden in our backyard, taking our dog for a walk, and dancing to our best beats. Exercise can be fun, and the benefits include better sleep, better mood, better immunity from diseases, and much more! ![Frog Stretching](https://tnmentalwellness.com/hs-fs/hubfs/Frog%20Stretching.png?width=529&height=341&name=Frog%20Stretching.png) ## Water: How much water do I need a day? | **Age** | **Daily Adequate Intake** | | --- | --- | | 1-3 years | 4 cups, or 32 ounces | | 4-8 years | 5 cups, or 32 ounces | | 9-13 years | 7-8 cups, or 56-64 ounces | | 14-18 years | 8-11 cups, or 64-88 ounces | | Men, 19 and older | 13 cups, or 104 ounces | | Women, 19 and older | 9 cups, or 72 ounces | | Pregnant Women | 10 cups, or 80 ounces | | Breastfeeding Women | 13 cups, or 104 ounces | Some of the benefits of having sufficient hydration every day include carrying nutrients and oxygen to your cells; Flushing bacteria from your bladder; Aiding digestion; Preventing constipation; Normalizing blood pressure; Stabilizing the heartbeat; and Cushioning joints. ![water](https://tnmentalwellness.com/hs-fs/hubfs/water.png?width=515&height=326&name=water.png) ## Sunlight Researchers have estimated the duration of solar radiation exposure required to obtain the recommended doses of vitamin D. While in spring and summer 10 to 20 minutes in the sun are enough, in the winter months almost two hours would be needed, therefore for much of the population it is difficult to achieve the optimal values – Source: Science Daily. Benefits of Vitamin D    ![Benefits of Vitamin D](https://tnmentalwellness.com/hs-fs/hubfs/Benefits%20of%20Vitamin%20D.png?width=529&height=378&name=Benefits%20of%20Vitamin%20D.png) ![sunlight](https://tnmentalwellness.com/hs-fs/hubfs/sunlight.png?width=529&height=398&name=sunlight.png) ## Temperance The American educator and temperance reformer Frances E Willard said “Temperance is moderation in the things that are good and total abstinence from the things that are foul.” Self-control is the willpower to say no to unhealthy choices and habits. We can establish healthy neural pathways in the brain by creating healthy habits and positive addictions. #### ![Trauma Informed Model of Addiction](https://tnmentalwellness.com/hs-fs/hubfs/Trauma%20Informed%20Model%20of%20Addiction.jpg?width=529&height=668&name=Trauma%20Informed%20Model%20of%20Addiction.jpg) ## Air [https://gispub.epa.gov/airnow/](https://gispub.epa.gov/airnow/) The above link is an interactive map to check the air quality in your location. Most living things need oxygen to survive. The quality of air that we breathe is imperative for the healthy functioning of the organs in our body. Please read more about the facts and benefits of air in the link below! [https://www.swegonairacademy.com/good-ventilation/why-and-when-to-ventilate/basic-need-for- fresh-air/](https://gispub.epa.gov/airnow/) ![AIR](https://tnmentalwellness.com/hs-fs/hubfs/AIR.png?width=52&height=78&name=AIR.png) ## Rest Sleep expert Matthew Walker states that healthy sleep is determined by the quality, quantity, regularity, and timing of the sleep. Sleep hygiene is setting a conducive environment for sleeping in the night. Good sleep hygiene constitutes a consistent sleep schedule, following a bedtime routine, forming healthy habits, and optimizing your bedroom for sleep. --Source: [https://www.sleepfoundation.org/sleep-hygiene](https://www.sleepfoundation.org/sleep-hygiene)  In essence, the quality and consistency of our sleep plays a huge role in our physical and mental health. ![Sleep and Mental Health](https://tnmentalwellness.com/hs-fs/hubfs/Sleep%20and%20Mental%20Health.png?width=529&height=363&name=Sleep%20and%20Mental%20Health.png) Source: [https://www.sleepfoundation.org/mental-health](https://www.sleepfoundation.org/mental-health) ## Trust in Divine Power “Faith and mental health are not antithetical to each other; in fact, they are complementary. After all, if mental health is health, that includes our whole health — our physical health, our mental health, and our spiritual health. Faith can help us in many ways that traditional treatments can’t. Of the 93 observational studies, two-thirds found lower rates of depressive disorder with fewer depressive symptoms in persons who were more religious. In 34 studies that did not find a similar relationship, only 4 found that being religious was associated with more depression. Of 22 longitudinal studies, 15 found that greater religiousness predicted mild symptoms and faster remission at follow-up. -- Source: [https://www.psychiatrictimes.com/view/religion-spirituality-and-mental-health](https://www.psychiatrictimes.com/view/religion-spirituality-and-mental-health) ![faith](https://tnmentalwellness.com/hs-fs/hubfs/faith.png?width=319&height=206&name=faith.png) In summary, if you or someone that you know is having a hard time coping with life stressors and anxiety, know that help is there. NEWSTART is a simple acronym that lays the foundation for a wholesome lifestyle. ### Reference [https://www.tn.gov/content/dam/tn/volunteertn/documents/tcvsl/tcvsl21- workshops/New%20Start%20and%20Taking%20Care%20of%20Ourselves.pdf](https://www.tn.gov/content/dam/tn/volunteertn/documents/tcvsl/tcvsl21-%20workshops/New%20Start%20and%20Taking%20Care%20of%20Ourselves.pdf)       ### SHARE THIS BLOG [![Share on Facebook](https://40004621.fs1.hubspotusercontent-na1.net/hubfs/40004621/facebook.svg)](http://www.facebook.com/share.php?u=https%3A%2F%2Ftnmentalwellness.com%2Fblog%2Fnew-start%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on LinkedIn](https://40004621.fs1.hubspotusercontent-na1.net/hubfs/40004621/in.svg)](http://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Ftnmentalwellness.com%2Fblog%2Fnew-start%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on Email](https://40004621.fs1.hubspotusercontent-na1.net/hubfs/40004621/email.svg)](mailto:?subject=Check%20out%20https%3A%2F%2Ftnmentalwellness.com%2Fblog%2Fnew-start%3Futm_medium%3Dsocial%26utm_source%3Demail%20&body=Check%20out%20https%3A%2F%2Ftnmentalwellness.com%2Fblog%2Fnew-start%3Futm_medium%3Dsocial%26utm_source%3Demail) Subscribe to our blog × ![](https://tnmentalwellness.com/hs-fs/hubfs/TN_Mental_Wellness/Images/Home/logo%20color.png?width=375&height=147&name=logo%20color.png) ### RELATED ARTICLES [![](https://tnmentalwellness.com/hs-fs/hubfs/Imported_Blog_Media/bigstock-Artificial-Intelligence-Concep-455081887-2-1-1.jpg?height=200&name=bigstock-Artificial-Intelligence-Concep-455081887-2-1-1.jpg)](https://tnmentalwellness.com/blog/the-five-elements-of-healing-the-brain) ## [The Five Elements of Healing the Brain](https://tnmentalwellness.com/blog/the-five-elements-of-healing-the-brain) [Read Post](https://tnmentalwellness.com/blog/the-five-elements-of-healing-the-brain) [![](https://tnmentalwellness.com/hs-fs/hubfs/Imported_Blog_Media/bigstock-Seasonal-Festive-Photo-Ba-271073200-2-1-1.jpg?height=200&name=bigstock-Seasonal-Festive-Photo-Ba-271073200-2-1-1.jpg)](https://tnmentalwellness.com/blog/how-to-cope-with-holiday-anxiety) ## [Top Tips For Reducing Holiday Anxiety](https://tnmentalwellness.com/blog/how-to-cope-with-holiday-anxiety) [Read Post](https://tnmentalwellness.com/blog/how-to-cope-with-holiday-anxiety) [![](https://tnmentalwellness.com/hs-fs/hubfs/Imported_Blog_Media/mon-and-dad-counseling-for-teens-in-gallatin-tn_1200x360_acf_cropped.jpg?height=200&name=mon-and-dad-counseling-for-teens-in-gallatin-tn_1200x360_acf_cropped.jpg)](https://tnmentalwellness.com/blog/is-counseling-right-for-your-teen) ## [Is Counseling Right For Your Teen?](https://tnmentalwellness.com/blog/is-counseling-right-for-your-teen) [Read Post](https://tnmentalwellness.com/blog/is-counseling-right-for-your-teen) --- ## LEAVE A COMMENT [![Tennessee Mental Wellness - Nashville, Gallatin & Hendersonville TN](https://tnmentalwellness.com/hs-fs/hubfs/TN_Mental_Wellness/Images/Home/logo%20white.png?width=600&height=232&name=logo%20white.png "Tennessee Mental Wellness - Nashville, Gallatin & Hendersonville TN")](https://tnmentalwellness.com/home)   **Gallatin Office**  1185 Nashville Pike Gallatin, TN 37066    **Hendersonville Office** 111 Shivel Drive Hendersonville, TN 37075    **Nashville Office**  2525A Suite #10 Lebanon Pike Nashville, TN 37214   [**Email:** office@tnmentalwellness.com](mailto:office@tnmentalwellness.com) [**Call:** 615-510-4551](tel:6155104551) **Fax:** 615-622-8949 ![Gallatin Chamber of Commerce Logo](https://tnmentalwellness.com/hubfs/Chamber-logo.webp) ![TN Mental Wellness NPI Member Badge](https://tnmentalwellness.com/hubfs/NPI%20and%20AAMFT%20Logo%20white.png) ![TN Mental Wellness LGBTQ+ logo](https://tnmentalwellness.com/hubfs/diverse%20poster%20white.png) ![TN Mental Wellness Best of Gallatin 2022](https://tnmentalwellness.com/hubfs/Best%20of%20Gallatin%202022%20white.png) - - - [Good Faith Estimate](https://tnmentalwellness.com/good-faith-estimate) - [Privacy Policy](https://24005267.hs-sites.com/privacy-policy) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Esther Chelladurai", "url" : "https://tnmentalwellness.com/blog/author/esther-chelladurai" }, "dateModified" : "2025-01-29T23:59:44.946Z", "datePublished" : "2024-04-26T22:23:56.000Z", "headline" : "NEWSTART: Transform your health, inside and out", "image" : [ "https://tnmentalwellness.com/hubfs/NewstartCover.jpg" ], "mainEntityOfPage" : { "@id" : "https://tnmentalwellness.com/blog/new-start", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://tnmentalwellness.com/hubfs/TN_Mental_Wellness/Images/Home/logo%20color.png" }, "name" : "Tennessee Mental Wellness" } } ```