It's a good idea to take advantage of the start of the new year to start a new healthy diet or lose a little weight, but these are just a few of the 10 healthy New Year's resolutions to keep in the long run.
Unfortunately, most people say they tend to lose interest in new projects, and they can be restrictive and unsustainable. This is the reason why New Year's resolutions repeat themselves year after year.
So that you don't get demotivated right away and achieve some goals, we show you 10 healthy New Year's resolutions that should be kept , even if it takes a bit of work.
10 healthy new year's resolutions to keep
1. Eat more natural foods
There are several ways to improve health, and one of the most effective is the inclusion of whole foods in the diet. By them we refer to a vast variety of vegetables, fruits, nuts, seeds, grains, and fish; that is to say, all those that contain the essential nutrients for the functioning of the organism.
Research suggests that a diet based on whole foods can reduce the risk of heart disease, body weight, blood sugar levels and even decrease the possibility of contracting type 2 diabetes (Wright, Wilson, Smith, Duncan & McHugh, 2017 ).
The best way to accomplish this task is to start small and add more whole foods as your body adjusts.
2. Spend more time moving than sitting
We know that a sedentary lifestyle is difficult to combat due to the demands of working hours and similar situations, but if you do not consider the consequences of this habit on health, you are making a mistake. In fact, some studies have linked a sedentary lifestyle with a high risk of mortality in general (Biddle et al., 2016).
Make a resolution to occupy any empty space in your walking routine for at least a few minutes: you will find that during lunch or other times of the day you can take a walk and stretch your muscles.
3. Remove sugary drinks from your diet
Although well-known brands want to implant the thought that their drinks are essential, the reality is that their high amount of sugars it is too much to consume daily.
Various investigations have linked these drinks with an increased risk of developing obesity, fatty liver, heart disease, insulin resistance and tooth decay in both children and adults (Bleich and Vercammen, 2018).
Our advice is that you do not stop drinking them immediately, but gradually so that your body can completely separate from them.
4. Find a sport that really fascinates you
Exercising has many benefits, but it is not worth it if you are suffering while doing the activity. In addition, a poorly predisposed mindset will affect the training and the results you want so much.
Adopting a sport that does not satisfy you is extremely difficult, and making it a habit is even more so. Therefore, we suggest choosing a sport that you really like and cause interest to double its effects on your health.
It is also a good option to take advantage of the extra moments of the day to do these activities, such as walking, running or riding a bicycle to return from work. Also, try to set achievable goals on a weekly basis to keep your spirits high.
5. Take more time for yourself
Overexigences often end in mental and physical exhaustion, which is why taking time to take care of yourself is essential.
You may have to plan everything in advance to bring this idea to fruition, but it's really worth the effort. Sometimes taking care of yourself just means taking a relaxing bath, doing your favorite activity, cooking a good meal, connecting with nature, or getting some more sleep.
6. Limit your time with technology
Separating our lives from technology is increasingly arduous, as they provide entertainment and communication, but it is healthy to put aside the cell phone from time to time as well as social networks. In this regard, experts have found relationships between spending too much time with electronic devices and the development of diseases such as depression, anxiety, and loneliness (Madhay, Sherchand & Sherchan, 2017).
7. Try meditation
Meditation is known to be a simple way to promote mental health, showing its results on a daily basis in people with anxiety or depression.
There are different ways to meditate and you can discover them if you only research them in books, podcasts and applications dedicated to this practice.
8. Go shopping at the market regularly
If you always have a full refrigerator with vegetables and fruits, preparing healthy dishes is much easier to do.
You can visit your closest market or farm weekly where you know that the products are fresh. The best way to do this is to designate a specific day of the week to do it, making sure you have enough time not to make any mistakes and provide yourself with the nutritious foods you need.
9. Use sustainable household products
Not only what you eat impacts your health: the things you have in your home and cleaning products do too. With this information, it is up to you which products you want to introduce into your home and which ones you don't.
Make the resolution to buy more natural beauty products , non-toxic cleaners and various sustainable items for both your health and the environment.
10. Visit your doctor
Many overlook the annual visit to the doctor, and do not know that they are making a serious mistake for various reasons. One of them is that with routine tests, such as blood tests or X-rays, many conditions or diseases can be identified in their early stages.
Of course, each test will depend on the characteristics of the patient, but most doctors recommend a routine visit at least once a year.
conclusion
Starting a new year may be the long-awaited opportunity to encourage you to change your eating habits and start improving your health. At first it may seem difficult to complete to the end, but the satisfaction that accompanies a goal achieved can give you all the motivation you need.
References
- Biddle, SJH, Bennie, JA, Bauman, AE, Chau, JY, Dunstan, D., Owen, N.… van Uffelen, JGZ (2016). Too much sitting and all-cause mortality: is there a causal link? BMC Public Health . doi: 10.1186 / s12889-016-3307-3
- Bleich, SN and Vercammen, KA (2018). The negative impact of sugar-sweetened beverages on children's health: an update of the literature. BMC Obesity. doi: 10.1186 / s40608-017-0178-9
- Madhav, KC, Sherchand, SP and Sherchan, S. (2017). Association between screen time and depression among US adults. Preventive Medicine Reports . doi: 10.1016 / j.pmedr.2017.08.005
- Wright, N., Wilson, L., Smith, M., Duncan, B. and McHugh, P. (2017). The BROAD study: A randomized controlled trial using a whole food plant-based diet in the community for obesity, ischemic heart disease or diabetes. Nutrition & Diabetes. doi: 10.1038 / nutd.2017.3
