By Dr. Tariq Jagnarine
A new year often signifies a fresh start for many people. For some, this means setting health goals, such as losing weight, following a healthier diet, and starting an exercise routine. However, often, the health and wellness resolutions chosen are highly restrictive and unsustainable, leading most people to break their resolutions within a few weeks. That 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 some New Year’s resolutions that are possible to 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.
• 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, and may be linked to an increased risk of overall mortality.
If at a desk job that requires long periods of sitting, resolve 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.
• 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 a daily schedule and lifestyle to determine the best ways to improve sleep quantity and quality.
• 5. Find a physical activity that is enjoyable
Every New Year, people purchase expensive memberships to gyms, workout studios, and online fitness programmes in hope 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. For example, taking a half-hour walk, jogging, or bike riding before work, swimming, and going to the gym after work are simple and sustainable exercise resolutions.
• 6. Take more ‘me time’ and practice self-care
Taking time for yourself is not selfish; it’s imperative for optimal health and well-being. This is especially true for those in caretaker roles, such as parents and healthcare workers. Self-care doesn’t have to be elaborate or time-consuming. It can simply mean going for a swim every week, attending your favourite yoga class weekly, preparing a healthy meal for yourself, going for a nature walk, 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. A study of 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.
• 8. Spend more time outdoors
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 outdoors every day is a sustainable and healthy goal that can benefit almost everyone.
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. 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.
• 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.
HAPPY 2024!
