23 Healthy New Year’s Resolutions You Can Actually Keep
23 Healthy New Year’s Resolutions You Can Actually Keep
However,
more often than not, the health and wellness resolutions chosen are highly
restrictive and unsustainable, leading most people to break their resolutions
within a few weeks. This is why many people make the same resolutions year
after year.
To break
that cycle, it’s important to make resolutions that can not only improve health
but also be followed for life.
Here are
23 New Year’s resolutions you can actually keep.
1. Eat more whole foods
One of
the easiest and most sustainable ways to improve overall health is to eat more whole foods.
Whole
foods, including vegetables, fruits, nuts, seeds, whole grains, and fish,
contain a plethora of nutrients that your body needs to function at an optimal
level.
Research
shows that following a whole-foods-based diet may significantly reduce heart
disease risk factors, body weight, and blood sugar levels, as well as decrease
your risk of certain diseases, such as type 2 diabetes.
What’s
more, adding more whole foods to your diet can be done slowly and consistently.
For example, if you’re not used to eating vegetables, start by adding one
serving of your favorite veggie to your diet every day.
2. Sit less and move more
Whether
it’s due to having a sedentary job or simply being inactive, many people sit
more than they should. Sitting too much can have negative effects
on health. In fact, it may be linked to an increased risk of overall mortality.
Making a
resolution to sit less is an easy and attainable resolution that can be
tailored to fit your lifestyle.
For
example, if you have a desk job that requires long periods of sitting, make a
resolution to go for a 15-minute walk at lunch or to get up and walk for 5
minutes every hour.
3.
Cut back on sweetened beverages
Cutting
back on sweetened beverages is a smart idea
considering that sugary drinks are linked to an increased risk of obesity,
fatty liver, heart disease, insulin resistance, and cavities in both children
and adults.
Though
quitting sweetened beverages cold turkey is always an option, gradually
minimizing your intake may help you kick your sugary drink habit for good.
4. Get more quality sleep
Sleep is
an essential part of overall health, and sleep
deprivation can lead to serious consequences. For instance, lack of sleep may
increase your risk of weight gain, heart disease, and depression.
There are
many reasons why people don’t get enough sleep, so it’s important to focus on
your schedule and lifestyle to determine the best ways to improve sleep
quantity and quality.
Decreasing
screen time before bed, reducing light pollution in your bedroom, cutting back
on caffeine, and getting to bed at a reasonable hour are some simple ways to
improve sleep hygiene.
5. Find a
physical activity that you enjoy
Every New
Year, people purchase expensive memberships to gyms, workout studios, and
online fitness programs in hopes of shedding excess body fat in the year to
come. Though most people start strong, the majority don’t make their new
routine into a lasting habit.
Still,
you can increase the chances of making your fitness resolutions stick. To get
started, choose an activity based on enjoyment and
whether it fits into your schedule.
For
example, taking a half-hour walk, jog, or bike ride before work, or swimming at
a gym that’s on your way home, are simple and sustainable exercise resolutions.
Then, set
an attainable goal, such as planning to walk a few specific days per week
instead of aiming for every day.
Making a
more realistic goal can enhance the chances of making your new routine last,
especially if you’re new to working out.
6.
Take more ‘me time’ and practice self-care
Taking
time for yourself is not selfish. In fact, it’s imperative for optimal health
and wellbeing. This is especially true for those in caretaker roles, such as
parents and healthcare workers.
For
people with busy schedules and limited time, making a resolution to engage in self-care may take some planning. However,
it’s well worth the time investment.
Self-care
doesn’t have to be elaborate or time consuming. It can simply mean taking a
bath every week, attending your favorite weekly yoga class, preparing a healthy meal for
yourself, going for a walk in nature, or getting an extra hour of sleep.
7. Cook more meals at home
Research
shows that people who cook more meals at home have better diet
quality and less body fat than people who eat more meals on the go.
In fact,
a study in 11,396 adults found that those who ate 5 or more home-cooked meals
per week were 28% less likely to be overweight, compared with those who ate
fewer than 3 home-cooked meals per week.
Start by
making one meal a day, then increase the frequency over time until you’re
making the majority of your meals and snacks at home.
8. Spend more time outside
Spending more time outdoors can improve
health by relieving stress, elevating mood, and even lowering blood pressure.
Making a
New Year’s resolution to spend more time outside every day is a sustainable and
healthy goal that can benefit most everyone, no matter where you live.
Taking a
walk outside during your lunch break, hiking on weekends, going camping with
friends, or simply soaking in the beauty of your backyard or local park are all
ways to incorporate nature into your daily routine.
9. Limit screen time
Many
people depend on their phones and computers for work and entertainment.
However, spending too much time on electronic devices — particularly on social
media — has been linked to depression, anxiety, and loneliness in some studies.
Setting a
resolution to cut back on the time you spend scrolling
through social media, watching TV, or playing computer games may help boost
your mood and enhance productivity.
10. Try meditation
Meditation is an evidence-based way to
promote mental well-being. It may be particularly helpful for people who have
anxiety or depression.
Trying
out this practice is a perfect New Year’s resolution because there are many
ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a
meditation practice.
11. Rely less
on convenience foods
Many
people rely on convenience foods, such as packaged chips, cookies, frozen
dinners, and fast food, for a quick meal or snack. Though these items may be
tasty and readily available, they can have detrimental effects on your health
if eaten too often.
For
example, frequent fast food intake is associated with poor
overall diet quality, obesity, and an increased risk of numerous conditions,
including heart disease and diabetes.
To cut
back on your consumption of convenience foods, make a resolution to prepare
more meals at home using healthy ingredients.
12. Stop dieting
Chronic
dieting is harmful to both physical and mental health. Plus, most people who
lose weight through restrictive dieting regain up to two-thirds of the weight
lost within 1 year.
Dieting
can also make it harder to lose weight in the future.
Rather
than setting a New Year’s resolution to lose weight by using restrictive
measures, such as a fad diet, try a healthier, more sustainable method of weight loss by
focusing on increasing physical activity and eating healthier foods.
13. Go grocery
shopping regularly
Having a
well-stocked pantry and fridge is necessary to prepare healthy, home-cooked
meals.
If you’re
not used to going grocery shopping, make a New Year’s resolution
to go to the supermarket or farmer’s market more regularly to stock up on
nutritious ingredients.
Depending
on your schedule, it may be helpful to designate 1 day each week as your day to
shop. Ensuring that you have time to buy the groceries you need to make tasty,
nourishing meals is a savvy way to improve your diet quality.
14. Use
healthier household products
It’s
obvious that what you put into your body can significantly impact your health.
However, what you choose to put onto your body and what products you use in
your home matter, too.
Make a
New Year’s resolution to purchase more natural beauty products, household cleaners,
laundry detergents, and personal care products to create a healthier
environment for yourself and your family.
15. Add more
produce to your diet
Adding
more cooked and raw vegetables and fruits to your diet can go a long way
towards improving your health in the new year.
Numerous
studies have shown that eating a diet rich in produce helps protect against
various illnesses, such as diabetes, heart diseases, certain cancers, and
obesity, as well as overall mortality.
16. Cut back on alcohol
Though alcohol can certainly fit into a healthy
diet, imbibing too often can negatively affect your health. What’s more,
drinking alcohol frequently may keep you from reaching your health and wellness
goals.
If you
think cutting back on alcohol may be helpful for you, set a reasonable goal to
keep yourself on track, such as limiting drinking to weekend nights only or
setting a drink limit for the week.
If you
need a non-alcoholic beverage idea to replace your usual cocktail of choice,
try fruit-infused sparkling water, kombucha, or one of these fun mocktails.
17. Be more present
Research
shows that being more present may improve life satisfaction by decreasing
negative thoughts, which may thereby improve psychological health.
Making a
New Year’s resolution to be more mindful and present may help you feel more
content in your everyday life.
Spending
less time on your phone, stopping to notice your environment, and listening
intently to others are simple ways to be more present.
18. Take a vacation
Taking a
vacation — even a short one — may have significant and immediate positive effects
on stress levels and may enhance well-being.
In the
new year, make a resolution to take a vacation with friends or family members,
or on your own. Whether you travel to an area you’ve always wanted to visit or
simply plan a staycation at home, taking some time for
rest and relaxation is important for health.
19. Try a new hobby
It’s
common for adults to let once-loved hobbies fall by the wayside as they get
older due to busy schedules or lack of motivation.
However,
research shows that partaking in a hobby that you love can help you live a
longer, healthier life.
Make a
resolution to try out a hobby that you’ve always been interested in — or pick
back up a hobby that used to bring you joy.
20. Stop negative body talk
Talking
negatively about your body can lead to feelings of body shame. In fact,
research shows that engaging in and hearing negative body talk is associated
with higher levels of body dissatisfaction and decreased self-esteem in both
women and men.
Make a
healthy New Year’s resolution to engage in positive
self-talk regularly and reduce negative body talk. This may not
only help improve your relationship with your own body but also encourage
others to stop talking negatively about themselves.
21. Visit your doctor
Getting examined
regularly by your healthcare practitioner is important for many
reasons. Having regular blood work and necessary screenings can help spot
potential problems before they turn into something more serious.
Though
your pace of doctor’s visits depends on many things, including the type of
medical care, your age, and your medical history, most experts recommend seeing
your primary care physician at least once a year for a checkup.
22. Take care of your teeth
Maintaining
your oral health is a New Year’s resolution
idea that can and should be sustained for life.
Brushing
and flossing your teeth regularly can help prevent oral conditions like gum
disease and bad breath.
What’s more,
some research suggests that gum disease may be associated with serious health
conditions, such as Alzheimer’s and heart disease, making oral care all the
more important.
In
addition to regular brushing and flossing, most dentists recommend a checkup
and cleaning at least once a year.
23. Create a
sustainable, nourishing diet
You may
be making a resolution to eat healthier or lose weight year after year because
you’re prioritizing short-term changes over long-term health benefits.
Instead
of making a plan to follow yet another restrictive fad diet, this New Year,
make a resolution to break the
dieting cycle and create a sustainable, nourishing eating
pattern that works for you.
The
healthiest diet is one that’s rich in whole, nutrient-dense foods and low in
heavily processed, sugary products. A healthy, long-term diet should not only
be nutritious but also adaptable, meaning you can follow it for life — no
matter the circumstances.
A
sustainable eating pattern can be maintained on vacation, during holidays, and
at parties because it’s unrestrictive and suited to your lifestyle. Check out this beginners’ guide to healthy eating to
get started.
The bottom line
Though
most New Year’s resolutions are only kept for a short period, the healthy
resolutions listed above are sustainable ways to improve your physical and emotional health that
can be followed for life.
Creating
a healthier relationship with food and taking better care of your body and mind
can drastically improve your health in various ways.
This New
Year, try out a few of the resolutions in this article to help make this year —
and the years that follow — the healthiest and happiest possible.
Comments
Post a Comment