Tom Neal, RN, MBA, MHA, is the Chief Executive Officer and Chief Nursing Officer (CNO) of Highlands-Cashiers Hospital. Neal is a proven leader with more than 30 years of progressive healthcare experience. Prior to his role at Highlands-Cashiers Hospital, he served as Chief Executive Officer of both Berwick Hospital Center in Berwick, Pennsylvania, and Greenbriar Valley Medical Center, Ronceverte, West Virginia, which are each part of Community Health Systems (CHS). Tom has an MBA from the University of Louisville, MHA from the California College of Health Sciences, BSN from Regents College of New York and an ADN from Jefferson Community College.
At the start of a new year, we often make a list of resolutions. They usually have to do with becoming a better person, whether that means working harder, spending more quality time with family, or vowing to volunteer some free time to a nonprofit organization. Many of us include a health-related resolution or two that deal with improving our diet, exercising more, or developing strategies to balance our work and personal life better.
Two of the most important pillars of health are diet and exercise. In terms of eating, we should eat as many whole, unprocessed foods as possible. You don’t have to sacrifice taste or spend precious time in the kitchen ensuring you’re getting all the necessary nutrients from what you eat. There are entire websites dedicated to recipes that feature fruits and vegetables, legumes like peas and beans, whole grains, and good-for-you proteins like fish and eggs, that can all be ready to eat within 30 minutes.
You also don’t have to spend hours a day engaging in physical activity, either. According to the Centers for Disease Control and Prevention (CDC), you should get a minimum of 150 minutes of activity per week, which equates to 30 minutes a day for five days per week. This is doable, and even enjoyable. if you choose activities you like.
Next, getting enough rest is critical. Ensure you get quality sleep by developing a good nighttime routine by relaxing with a book when getting ready for bed, enjoying a cup of tea, and saying “no” to tech use in the final hours before bed.
These good habits all go a long way toward taming stress, a challenge we all deal with. Worries, responsibilities, concerns, and other complexities conspire to get us off kilter, but eating well, moving every day and getting good rest, etc., are all potent stress busters. I also place a strong spiritual relationship with God among my top priorities.
Another pact I ask you to make with yourself this year is to be responsible about scheduling your annual wellness exam and necessary health screenings, depending on your gender, age, and personal health history. Developing a good relationship with your primary care provider is essential, as they can observe what, if anything, changes over time with your health, treat chronic conditions, and refer you to a specialist if needed.
Don’t delay if you should be putting your mammogram, colonoscopy, prostate cancer screening, or bone density screening on the calendar. These tests are important, and those that screen for cancer are critical because the earlier cancer is found, the sooner a person can get treated. This makes for better outcomes.
Finally, ensure you schedule the vaccinations you or your children should be up to date on. Unfortunately, we are seeing an uptick in disease outbreaks that were previously eradicated, including measles and chickenpox. Adults, depending on their age should be getting their pneumonia, RSV, and shingles vaccines. Babies six months of age and older, children, and adults should also all be receiving annual flu and COVID-19 immunizations. Despite recent controversy, the science behind vaccines remains solid and they have been proven safe and effective in protecting us from disease. In the US, we have been using vaccines since the Revolutionary War and being vaccinated was once considered a patriotic duty. In fact, I was recently viewing photos from my basic training in the US Army. I saw photos of the inductees getting a series of vaccines to protect not just us, but our unit.
Taking care of yourself and your family is the best investment you can make for your health in 2026. I and the entire staff at Highlands-Cashiers Hospital and Eckerd Living Center are dedicated to partnering with you for better health this year — and every year.
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