New Year Health Goals to Get a Healthy You from Today!
Welcome to the new year! As we look ahead to all that the next 12 months have in store, it’s a great time to think about our new year health goals and how we can work towards achieving them. Whether you want to lose weight, eat healthier, or just feel more energized, setting health goals can help you stay motivated and on track. In this blog post, we’ll explore some ideas for new year health goals that you can start working towards from today. From simple lifestyle changes to more ambitious goals, there’s something here for everyone. So let’s get started and make this year your healthiest yet!
How can I improve my Health this new year?
Take New Health Resolution: HD+HL = HBM
One of the best health resolutions you could take on this new year would be to focus on improving your overall physical and mental wellness. To achieve your new year health goals, you should follow the new year resolutions for health and wellness:
Take New Health Resolution: HD+HL = HBHM.
Healthy Diet+Helathy Lifestyle = Healthy Body & Healthy Mind.
looks perfect huh?.. Let’s dig deeper.
A healthy diet comprises a range of foods. It should be rich in fruits, vegetables, whole grains, and lean protein sources while being low in processed and sugary foods. A healthy diet can assist promote general physical and mental health and may help minimize the risk of some chronic conditions. It is critical to focus on consuming a range of different sorts of foods rather than relying on just one food or group of foods to meet all of your nutritional needs.
Eat a Healthy Diet:
Focus on consuming a variety of fruits, vegetables, whole grains, and lean protein sources. Avoid processed and sugary foods as much as possible.
The American Healthy Plate:
The American Healthy Plate is a visual guide to healthy eating that was developed by the United States Department of Agriculture (USDA). It is designed to help people understand the proportions of different types of foods that they should aim to include in their diet to meet their nutritional needs.
The American Healthy Plate is divided into four sections:
Fruits: Half of your plate should be filled with a variety of colorful fruits.
Vegetables: The other half of your plate should be filled with a variety of non-starchy vegetables, such as broccoli, spinach, and peppers.
Grains: Choose whole grains, such as whole wheat bread, brown rice, or quinoa, for at least half of your grain servings.
Protein: Choose lean protein sources, such as poultry, fish, beans, or tofu, for at least one-quarter of your plate.
The American Healthy Plate is meant to be used as a guide and can be modified to fit individual needs and preferences. It is important to remember that a healthy diet is balanced and includes a variety of different types of foods, rather than relying on any one food or group of foods to meet all of your nutritional needs.
II.Follow a Healthy Lifestyle:
1. Exercise regularly:
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobics per week. In addition, try to include strength training exercises at least twice a week. if you are doing exercise already, Try a new form of exercise, Mixing up your exercise routine can help keep things interesting and prevent boredom. Think of trying a new activity such as yoga, tai chi, or dance.
2. Get enough sleep:
Adults should aim for 7-9 hours of sleep per night. Setting up a regular sleep routine and creating a comfortable sleep environment can help improve the quality of your sleep.
According to NIH, Your body works during sleep to support good brain function and physical wellness. Sleep also promotes growth and development in children and adolescents. Inadequate sleep can increase your risk of chronic health problems over time.
3. Stay hydrated:
Drink plenty of water throughout the day to help keep your body functioning properly. Drinking less water is related to urinary tract infections, Kidney stones, and kidney failure. According to an NIH (National Institutes of Health) study, those who stay hydrated appear to be healthier, develop fewer chronic illnesses such as heart and lung disease, and live longer than those who may not obtain enough fluids.
4. Practice Stress Management Techniques:
Chronic stress can have negative effects on your physical and mental health. Try techniques such as meditation, deep breathing, or exercise to help manage stress.
Practice mindfulness, this involves paying attention to the present moment and accepting it without judgment. This can help reduce stress and improve overall well-being.
5. Get vaccinated:
Stay up-to-date on recommended vaccines to help protect yourself and others from preventable diseases. For example, Up to date with Covid-19 Vaccines and Flu Vaccines during winter. Get the vaccines according to your health conditions.
6. Don't Smoke:
According to the CDC Cigarette smoking is linked to cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also raises the risk of TB, some eye illnesses, and immune system problems such as rheumatoid arthritis.
7. Moderate Drinking:
According to CDC, too much drinking of alcohol is related to, High blood pressure, heart disease, stroke, liver disease, and digestive issues. Breast, mouth, throat, esophagus, voice box, liver, colon, and rectum cancer possibilities. Immune system deterioration increases the likelihood of illness. Learning and memory issues, including dementia, as well as poor academic achievement. Try to follow moderate drinking.
8. Seek Medical Care when needed:
Regular check-ups and screenings can help detect and prevent potential health problems. If you have any concerns about your health, don’t hesitate to seek medical attention. Being in 2023, you can order your blood tests online (Check your state restrictions), and consult your physician through a video call, using Digital health for your convenience.
9. Get Outside:
Spending time in nature has been shown to have numerous health benefits, such as improving mood and reducing stress. Take a walk in a park or go for a hike to get some fresh air and sunlight. Hang out with friends makes it happier.
Helping others has been linked to improved mental and physical health. Consider volunteering your time or resources to a cause that is important to you.
There are volunteer opportunities available that will be a good fit for you, whether your interests are in the environment, animals, healthcare, or something else entirely.
Volunteering can also help you develop social connections and a feeling of community, both of which can benefit your mental health.
11. Connect with others:
Strong social connections have been linked to better health outcomes. Make an effort to strengthen your relationships with friends and family, or consider joining a club or group to meet new people.
Our physical health can also benefit from social interactions. Having a close network of friends and family can motivate us to engage in healthy activities like exercising and eating healthy.
According to a Stanford study, Low social connection makes people more prone to mental health issues like anxiety, depression, antisocial behavior, and even suicidal thoughts. So, get your social connections.
12. Take Breaks from screens:
Excessive screen time has been linked to negative health effects such as sleep problems, eye strain, Sleep deprivation, Obesity risk, Cognitive decline, Impaired social skills, and Delayed learning in young children. Make an effort to take breaks from screens and engage in other activities.
13. Learn a New skill:
Engaging in activities that challenge the brain can help improve cognitive function and reduce the risk of developing conditions such as dementia. Consider taking a class or learning a new hobby.
14. Practice Self-care:
Taking care of yourself is important for both physical and mental health. Make time for activities that nourish your body and mind, such as taking a warm bath or reading a book.
Setting new year health goals is a great way to start the year off on the right foot and work towards improving your overall health and well-being.
Whether you want to make small lifestyle changes or tackle more ambitious goals, there are plenty of options to choose from.
Remember to be realistic, set specific and measurable goals, and track your progress along the way. With a little planning and determination, you can achieve your health goals and start the new year feeling your best.
Here’s to a happy, healthy, and successful year ahead!