It's a new year; use this opportunity to start fresh for a new you. Whether it's healthy eating, exercise, better sleep, or quitting smoking, one small change can have a positive effect. Naval Hospital Jacksonville has tools to help.

"Our comprehensive approach to wellness includes a variety of programs and classes," said Lt. Cmdr. Lynn Skinner, NH Jacksonville's Wellness Center department head. "We offer the latest technology and techniques for improving physical and emotional health."

Lifestyle changes don't have to be drastic to be effective. Small changes over a period of time can have a big impact.

Here are some tips for a healthier you in 2017:

* Make healthy food choices. Emphasize fruits, vegetables, whole grains, and fat-free or low fat milk and milk products. Eat foods which are low in saturated fats, trans fats, cholesterol, salt, and added sugars. Try to stay within daily calorie needs and drink at least eight glasses of water daily.

* Be active for at least 2 1/2 hours each week. Try simple things such as taking the stairs instead of the elevator. Physical activity helps improve overall health and fitness, and reduces risk for many chronic diseases.

* Get enough sleep. It's a necessity, not a luxury. Insufficient sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity, and depression. According to the Centers for Disease Control and Prevention, adults need seven to eight hours of sleep every night; teens need nine to 10 hours; and school-aged children need at least 10 hours.

* Be smoke- and tobacco-free.

The hospital's Wellness Center, located next to Naval Air Station Jacksonville's Fitness Center, offers a variety of tools and classes for individuals and groups which can help improve the health of active duty, retirees, and family members.

For starters, make an appointment for a body composition assessment. Wellness uses whole body densitometry, a precise method for testing body fat percentage. Staff provide test results and recommended diet and fitness approaches based on personal body calculations.

For those looking to eat healthier, Wellness offers "Choose My Plate," a basic nutrition and healthy meal planning course. It offers ideas and tips for healthier eating.

For weight management, "ShipShape" is offered for families and retirees, as well as for active duty. The program consists of online classes (2) and one-on-one (6) sessions at the Wellness Center, and are designed to promote healthy lifestyles, weight loss, and nutrition. Participants practice techniques for healthy eating, goal setting, dealing with emotional and social situations, problem-solving, and long-term behavior change.

For smokers or tobacco users, the Wellness Center offers one-on-one tobacco cessation support -- including medication and gum -- to help get and stay quit.

To get started, stop by or call NH Jacksonville's Wellness Center at 904-542-5292 or talk to your primary care manager (PCM). Learn more from Navy and Marine Corps Public Health Center at http://www.med.navy.mil/sites/nmcphc/health-promotion/Pages/default.aspx/.

Make 2017 the start of a healthier and happier lifestyle. NH Jacksonville is standing by to help.

NH Jacksonville's priority since its founding in 1941 is to heal the nation's heroes and their families. The command is comprised of the Navy's third largest hospital and five branch health clinics across Florida and Georgia. Of its patient population -- 163,000 active and retired Sailors, Soldiers, Marines, Airmen, guardsmen, and their families -- about 85,000 are enrolled with a primary care manager and Medical Home Port team at one of its facilities.

To find out more or download the command's mobile app, visit http://www.med.navy.mil/sites/navalhospitaljax/.

For more information, visit www.navy.mil, www.facebook.com/usnavy, or www.twitter.com/usnavy.

For more news from Naval Hospital Jacksonville, visit http://www.navy.mil/.