• 8 December 2021
person holding black pen writing on white notebook

New Year’s Resolutions for Your Health

The New Year is approaching fast, and as every year, we are preparing our New Year’s resolutions. Do you make a long list with goals for the new year? Do you forget about th list by the 2nd of January?

Which one should you choose from career, family, health? Are you unsure which of your priorities is most important in the New Year? Do you have plenty of dreams for the future, but not many concrete plans?

Check out these 15 resolutions you can make to improve your physical and mental well being during the next 12 months and beyond.

Resolutions to Improve Your Physical Health

  1. Eat right. Focus on adopting healthy eating habits rather than resorting to crash diets. A balance diet means to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Moreover, it is important to learn to eat more slowly and reduce your portion sizes.
  • Eat a variety of foods with plenty of complex carbohydrates, fresh vegetables and fruits. Add in some lean proteins and healthy fats to complete your meals. Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. Even though, the most popular diets does not promotes carbohydrates, this as this group decreases the risk of inflammations.
  • Exercise daily. Aim for at least 30 minutes of moderate aerobic exercise every day. Round that out with training for strength and flexibility.
  • Find a variety of activities that you enjoy, like brisk walks and biking. Above all, you should enjoy the exercises in order to make time for it.
  • Get an exercise ball or treadmill that you can use at home on busy days or when the weather outside is unpleasant.
  • Get adequate rest and sleep. Insufficient sleep can make you more vulnerable to weight gain and many illnesses. Different individuals need different amounts of sleep, but the conventional eight hours is a good rule for most people. If you constantly feel drowsy, try going to bed earlier.

  • Take care of your bones. Almost half of all women over 50 will suffer an osteoporosis-related fracture. Men can be at risk too. Eat plenty of foods rich in calcium and vitamin D, such as: dark, leafy greens, fish (salmon, tuna, catfish), almond butter, cheese, yogurt, eggs, broccoli. Find out more about osteoporosis here. Get some sunshine and lift weights or do other resistance training.

  • Practice good posture. Strong abdominal muscles will protect your back from injury and help you look younger. Get used to pressing your navel towards your lower back and keeping your shoulders relaxed. Breathe from your abdomen rather than your chest.

  • Quit smoking. You probably already know all the dangers of smoking, including lung cancer and premature aging.
  • Many people make several attempts before quitting for good so be open to various cessation methods. Your doctor may be able to help you find the right plan for you.

  • Drink alcohol in moderation. Some people may need to avoid alcohol all together. Others can stay safe within the general limits of one drink a day for women and two for men. Avoid alcohol before bed so you get good quality sleep.

  • See your doctor. Regular checkups enable early treatment to keep small health issues from growing worse. If you can’t afford health insurance, you may be able to get some free or inexpensive screenings at local pharmacies and health fairs.

New Year’s Resolutions to Improve Your Mental Health

  1. Manage stress. Keeping stress under control lets you enjoy life more. Set aside time each day for meditation or listening to soothing music. For instance, I have specific songs that helps me to relax. Find your songs and save it for quick reach whenever you need,

  2. Build healthy relationships. Develop a strong network of support. Communicate openly and with respect.

  3. Monitor your thoughts. Think positive. Divert your attention away from nonproductive worrying by brainstorming creative solutions to challenging situations.

  4. Practice positive self talk. Be a good friend to yourself. Remind yourself of your strengths and accomplishments. I do not like to talk to myself. However, I have a notebook where I wrote my SWOT analysis, and every time I feel down, I read it.

  5. Be compassionate. Show compassion to yourself and others. Be aware of the suffering in the world and look for ways to alleviate it.

  6. Engage in lifelong learning. Keep your mind sharp by giving it constant challenges. Take adult education classes or listen to foreign language tapes. In other words, train your brain every day.

  7. Consider counseling. It’s wise and courageous to ask for help when you need it. Professional counseling or spiritual practices may help you bounce back from unfortunate events like divorce or unemployment. They can be useful for smaller things, too, like if you’ve just had a rough week.

While many New Year’s resolutions get discarded faster than the dried out Christmas tree, there are ways to make them stick. Set specific goals that are meaningful and attainable for you. Improving your physical and mental health is a great gift for yourself and your whole family.

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