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Here we are in a New Year 2020! I can’t help but think of the correlation between this year being 2020 and 2020 vision! Clarity and clear vision stand out most to me, signifying attaining goals and changes. It’s an exciting time for fresh starts and new beginnings! If you can dream it you can achieve it!
Some people may have made goals or resolutions to do various things such as lose weight, start an exercise routine or follow a healthier diet. However, more often than not these resolutions can sometimes be too restrictive and unsustainable. This often leads most people to break their resolutions within just 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 your health but can also be followed for life. Here are some resolutions you can actually keep and that are sure to improve the quality of your life and your families as well.
1) Eat more whole Foods – This alone is one of the easiest and most proven ways to improve your overall health. Whole foods include vegetables, fruits, seeds, whole grain, fish and a multitude of nutrients that your body needs to function at an optimal level. Research shows that following a whole foods based diet significantly reduces heart disease risk factors, body weight, and blood sugar levels as well as decreases your risk for certain diseases such as type 2 diabetes! You can do this slowly and consistently. If you’re not used to eating vegetables, start by adding one serving of your favorite veggie to your diet every day.
2) Move more and sit less! It’s true the old saying “A body in motion will stay in motion.” Many people sit way more than they should. Sitting too much can have negative effects on your health. In fact it may be linked to an increased risk of overall mortality. If you get creative you can find a number of ways to incorporate more movement in your day. For example if you have a desk job and sit for long periods of time make a resolution for a 15 minute walk at lunch or get up and walk for 5 minutes every hour. If you go to the grocery store opt to park the farthest away forcing you to get your walking in there. Take the stairs instead of the elevator if you can. Just think movement in the back of your mind and you will automatically see ways to make that goal achievable.
3) Cut back on sugar! This one is so beneficial and the health benefits are tremendous. Sugar causes so many detrimental effects to our health. Creating inflammation, sluggish feelings, obesity and diseases such as type 2 diabetes, fatty liver and cavities in children and adults. Cutting out sweet beverages such as soft drinks can gradually be cut out of your diet if going cold turkey is too overwhelming.
4) Get more Sleep! Sleep is an essential part of our health and sleep deprivation can lead to serious health consequences. For instance, lack of sleep can lead to weight gain, heart disease, and depression. Focus on ways to improve sleep quality and quantity. Decrease screen time before bed, reduce light in the bedroom, cutting back on caffeine and getting to bed at a reasonable time are simples ways to improve sleep hygiene.
5) Find a physical activity that you enjoy! Gym memberships more than double every New Year. Though most people start strong, the majority fall short in making their new routine into a lasting habit. Still, you can increase likelihood of something sticking by choosing an activity based on enjoyment and whether it fits into your schedule. Some examples of this could be half an hour walk, hike in nature, bike ride or a simple at home routine tailored to your liking.
6) Take more time for yourself and practice self-care! This is especially true for those in caretaker roles, such as parents and healthcare workers. Self-care doesn’t have to be elaborate or even time consuming. It can be something as simple as enjoying a bath every week with Epsom salt added to help you relax. It can be preparing a healthy meal for you, going for a walk in nature or getting an extra hour of rest or sleep. Do something for you and don’t feel guilty in treating yourself. You are worth it!
7) Cook more meals at home! Research has shown that people who prepare meals at home have better diet quality and less body fat than people who eat more meals on the go. Start by making one meal a day, then increase the frequency till overtime the majority of your meals and snacks come from what your prepare at home. This takes some time and preparation but it’s one of those changes that will pay off big time in the long run!
8) Spend more time outside! This simple act of being outside can improve your mood, relieve stress and even lower blood pressure. Take a walk outside on your lunch break, hike on the weekends, go camping with friends or your kids, visit a local park or simply soaking in the beauty of your backyard can help incorporate nature and all its benefits into your daily routine.
9) Limit screen time! Most 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 anxiety, depression, and even loneliness in some studies. Setting a resolution to cut back on screen time such as social media, watching TV, computer games may all boost your mood and enhance your productivity in other areas of your life. When you experience these positive changes you’ll want to make this resolution stick!
10) Be more present! Research shows that being more present in your life may improve psychological health. Making a 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.
Though many New Year’s resolutions are only kept for a short amount of time. Making some sustainable healthy resolutions that are ways to improve your physical and emotional health 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. Embrace changes and try new things this New Year, Another big one I can’t stress enough is to believe in you! Accept your mistakes and move forward in your life. You are ultimately in charge of your own happiness! P.S. Smile(: you don’t own the world’s problems.
~Love and Light~
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