For many people, the New Year signifies a fresh start. A catalyst for change. A time to look back on the year wrapped and assess the habits we want to continue, those we want to change, and what new habits we want to introduce.
Unfortunately, many health and wellness resolutions made at the first of the year are restrictive and unsustainable. As a result, most people find it virtually impossible to stick to their resolutions for more than a few weeks. It also leads to the same resolutions being made year after year (how many times has “lose weight” been a resolution of yours?).
The key to breaking this cycle is to make sustainable resolutions that have a direct impact on your well-being and that you can stick with long-term. Looking for some ideas to get you started? Here are a few habits that you can incorporate into your year. Remember that your goals should be personal, so customize these to fit your lifestyle as needed.
TRY MEDITATION OR BREATH WORK
There are plenty of scientific studies supporting meditation and controlled breath work as an effective way to promote both your mental and physical well-being. There are tons of apps, podcasts, and books that can support you in your breath work journey, but the most important step is taking a few minutes out of your day to practice. Controlling our breath helps stretch the lungs, straighten our bodies, boost blood flow, balance the mind and mood, and excite the electrons in our molecules. All that to say it helps you sleep better, run faster, swim deeper, live longer and evolve further.
EAT MORE NUTRITIOUS FOODS
Now is a good time to review your diet – what you eat and how you feel when you eat it. Try eating intuitively and focus on more nutritious foods, such as whole grains, low glycemic vegetables, quality healthy oils, and lean protein. It’s best to avoid highly restrictive diets though as these are the ones that tend to fail the fastest. Two of our favourite, and easiest habits to introduce, are to remove or reduce alcohol and sugar from your diet. These have the largest impact on inflammation, detoxification, and the functioning of your organs. Also, it’s difficult to meet your nutritional needs with diet alone, so adding in high-quality supplements to fill the gaps is essential.
KEEP TECHNOLOGY OUT OF THE BEDROOM
Putting your devices and screens away at least an hour before you go to bed has profound impacts on the quality of your sleep and connection to the world outside of a screen. Go one step further and keep them out of the bedroom altogether so you aren’t tempted. Doing this offers a few benefits. For example, it improves eye health, ensures you aren’t dealing with melatonin interference, and supports your circadian rhythm and deep sleep.
MOVE MORE
It doesn’t’ matter if you are just inactive or if you have a sedentary job; most people sit more than they should every day. If you sit too much, it can negatively affect your overall health and well-being. In fact, not moving enough has been linked to a shorter life span. Your body benefits from daily movement beyond the outward facing benefits we associate with exercise. Movement helps maintain cardiovascular health, pumps your lymphatic system, and helps drive immune system function. Adding an additional 20-30 minutes of movement a day will have a positive impact on your longevity and health.
GET MORE QUALITY SLEEP
Sleep is an important part of your overall health at any age. Sleep deprivation can have serious and long-term consequences, leading to accumulation of plaque and other unwanted cellular wastes within your brain cells, and poor cellular regeneration throughout your entire body as well. There are several reasons you may not be getting enough sleep: lack of nutrients, screen time, and stress to name a few. Start with your sleep routine and if you continue to have issues, testing your nutrient levels is the best next step to address the issue from the inside out.
REDUCE YOUR CONSUMPTION SWEETENED BEVERAGES
Reducing your intake of sweetened beverages is a smart move since sugary drinks have been linked to increased risks of cavities, insulin resistance, obesity, heart disease, and fatty liver in adults and children. While you have the option to quit sweetened beverages cold turkey, you may also want to try to gradually minimize your intake, which can help you kick this habit for good.
ENGAGE IN SELF-CARE
Taking “me time” isn’t selfish. In fact, it is essential to achieve a superior level of health and well-being. This is especially true for someone in a caretaker position, like healthcare workers and parents. Self-care doesn’t have to be time-consuming or elaborate. It may mean just taking a bath, going to a yoga class, sleeping in for an hour, taking a walk, or watching your favourite show.
SPEND MORE TIME OUTSIDE
Taking time to get outdoors is important and can improve your health by helping to lower blood pressure, elevating your mood, and relieving stress. Making one of your New Year’s resolutions to spend more time outside each day is a healthy and sustainable goal that benefits everyone, no matter where you may live. You can make getting outside easy and do it throughout the day. For example, go for a walk outside on your lunch break or take a hike on weekends.
USE HEALTHIER HOUSEHOLD PRODUCTS
What you put in your body impacts your health. You may not realize that what you put on your body has the same effect. Consider researching and using more natural beauty products, laundry detergents, household cleaners, and other products to create a healthier environment for you and your entire family.
BE MORE PRESENT
Research has proven that being more present can improve overall life satisfaction by reducing negative thoughts. This can help improve your psychological health, too. Make one of your New Year’s resolutions to be more present and mindful. Doing so can help you feel more content in your day-to-day life. Stop spending so much time on your phone, look at what’s around you, and listen more intently. Doing this is going to improve your emotional and mental health.
MAKING THE NEW YEAR BETTER WITH SUSTAINABLE CHANGES
If you want to make sustainable health changes to your life, start with the ones here. It’s a great time of year to evolve and improve your habits for the long term. Remember, you don’t want to make too many changes all at once since this will only make it harder to stick to the changes. Start gradually, and introduce new habits over time. It can take up to 21 days for a habit to stick – so give yourself time. With these sustainable health changes, you can feel and do better in the New Year. Being informed is the first step to a new you in a New Year.