10 Tips For Being Your Best Self In The New Year
Happy New Year!
The task of improving your health need not be daunting. I offer you here 10 Healthy Simple Habits to help you feel and be your best in the year ahead.
1) DRINK MORE WATER
Drinking water is cheap, calorie-free, and available everywhere! The many health benefits of drinking water include keeping your skin glowing and your appetite in check. Start with a glass first thing in the morning, have a glass before every meal, keep a bottle with you at all times, and it will become part of your daily groove.
2) SPEND MORE TIME IN NATURE
Nature offers one of the most reliable boosts to your mental and physical well-being. Humans are not meant to be cooped up inside all day! Spending time in nature makes you happier, fortifies your immune system, lowers blood pressure, improves mental clarity, and stirs your creativity. Plan a regular walk or hike with a friend. Take a walk after a meal. Bring a book or magazine along on your walk to the park, the beach, or your backyard. Spending time in nature provides better overall health and quality of life.
3) MOVE YOUR BODY MORE
(You knew that was coming)
It’s basic knowledge that exercise is vital for a healthy lifestyle in that it prevents health problems, builds strength, increases energy, reduces stress, and helps you maintain a healthy body weight. So, roll out that yoga mat, line up those weights, take a class or go for a hike with a friend, or whatever may be new for you. Pressed for time? Look for shortcuts - take the stairs instead of the elevator or find parking farther away. Regular exercise is critical to your physical health and works wonders on your mental state. So, get moving!
4) EAT MINDFULLY
Mindful eating is actually simple and basic: if you take the time to truly savor what you are eating, without distractions, your body will tell you when it’s full and what you might be craving. Put your fork down in between every bite until you finish swallowing. Mindful eating can lead you to a balanced healthy diet, allowing room for your favorite treats. Instead of following the latest diet craze, focus on eating healthfully. Opt for whole, clean foods and steer clear of empty calories. (see my blog: “Forget Fad Diets, Listen to YOUR Body”).
5) GET MORE QUALITY SLEEP
Sleep studies demonstrate that adults that sleep between 7-9 hours a night are more likely to lead healthier lives. Good sleep improves your concentration and productivity, maximizes athletic performance, improves your immune system, and reduces stress and anxiety. So turn off those phones and TV’s, get a sound machine, practice deep breathing, and sleep!
6) READ MORE BOOKS
When we read, not only do we improve memory and empathy, but, research shows, reading makes us feel better and more positive. Reading has additional and amazing health benefits including helping with depression, cutting stress, and reducing the chances of developing Alzheimer’s later in life. Create a bedtime ritual of reading before sleep. It signals to your body that it’s time to wind down and go to sleep. Reading an actual book before bed helps relax you more than zoning out in front of a screen. Tablets and screens are shown to keep people awake longer and interfere with sleep. Immerse yourself in a book. It will focus all your attention on the story while the rest of the world just falls away.
7) SPEND TIME WITH LOVED ONES AND FRIENDS
Ultimately, the best thing to support your health and longevity isn't some trendy superfood or gadget: it's your community! Studies show that individuals with strong social connections tend to live longer and are less likely to suffer from heart disease and cognitive decline. So consider this your cue to phone a friend today!
8) PICK UP HEAVY THINGS
Age-related muscle loss is a naturally occurring condition known as Sarcopenia. It’s not uncommon for a person by the age of 70 to 75 to have lost 50% of their muscle mass from their peak in life! Anything that can be done to slow this process down as we age? Fortunately, there is, and it’s called resistance training! Studies show muscle-strengthening activities can reduce mortality risk by up to 17%. Regular resistance exercise can also boost your metabolism and support hormonal balance.
9) EAT A SAVORY BREAKFAST
Eating sweets for the first meal of the day can set us up for a roller coaster of blood sugar highs and lows throughout the morning. Switching your breakfasts from sweet to savory is a helpful way to avoid a blood sugar spike, as savory dishes typically include a healthy balance of fat, fiber, and protein - the things our bodies need to stay satiated until lunch.
10) DO THINGS YOU LOVE AND MAKE TIME FOR MORE FUN
We often get so busy with the hustle of life, the day-to-day tasks and deadlines, that we rush through projects and hurry on to the next thing on the agenda. We feel pressured by our busy schedules and forget to stop and enjoy life. If you take time to do the things you love you gain more than short-term happiness - you cultivate a better overall quality of life. That might be gardening, cooking, hiking, reading, spending time with friends, creative writing, sketching, playing an instrument, taking an architectural tour, bicycling, and other cherished pleasures. Make the time to nurture your soul with activities and interests that bring you joy and make you feel alive.
Happy 2024, and here’s to your health!