Mental Health

Have A Healthier Start to The New Year with These 5 Habits

Are you looking for some healthy habits to kick-start the new year? You have reached the right place! Here are some healthy tips and good habits that will transform your life.

By Namami

06 Jan 2023

It's never too late to start living a healthier lifestyle. Even if you start later in life, leading a healthy lifestyle that includes eating well and exercising can lengthen your life and enhance its quality. That can mean adopting an exercise routine or a healthy eating plan or making a commitment to spend more time with their loved ones.

Committing to healthy habits have shown to be good for the longevity of life. Researchers from the study Healthy Habits May Add Years To Your Life by Harvard Health Publishing estimated, the life expectancy for study participants (at age 50) was 79 for women and 75 for men if they didn't maintain healthy habits. But if they adopted healthy habits, life expectancy at age 50 jumped to 93 for women and 87 for men.

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Healthy Habits to Start Your New Year

Motivation and the drive to transform your life will directly impact your ability to stick to healthy habits. Minor steps taken towards improving your meals, sleep, and activity levels have a profound impact on all areas of your life. A healthier you will excel at home as a better parent and exceed at work as a productive team member. Here are five easy (good) habits that can change your life for the better.

1. Maintain Your Circadian Rhythm

The Circadian rhythm is the body's natural process which regulates roughly every 24 hours. It adapts to your day and night sleep cycle. Sleep is a universal need and the absence of it has serious physiological consequences. To maintain an ideal sleep cycle, you need at least 8-9 hours of sleep on a daily basis, eat within an 8-10 hour window of time each day and make sure to spend at least 30 minutes in daylight hours.

2. Strengthen Your Bond with Closed Ones Often

According to a 2011 health watch report by Harvard Medical School, “Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer.”

Regular interactions help reduce harmful levels of stress, which can adversely affect coronary arteries, gut function, insulin regulation, and the immune system. Caring behaviours or interactions trigger the release of stress reducing hormones.

3. Eat Nutrient-Dense Food Combinations

Choosing the healthy habit of eating nutrient-rich powerful food lets your body receive necessary vitamins and minerals, known as micronutrients. Micronutrients are important as they nourish your body and help keep you healthy.

A 2011 study titled Effects of Nutrient-Rich Foods Consumer Education Program by the Journal of the Academy of Nutrition and Dietetics found, “Participants improved overall diet quality as shown by their scores on the healthy eating index. Significant improvements were observed in healthy eating index component scores for total fruit; whole fruit; whole grains; saturated fat; and energy from solid fats, alcohol, and added sugars.”

Adding potassium and calcium-rich food to your diet like nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens will make sure your intake of essential vitamins and minerals.

4. Listen to Your Body

Listening and observing your body is crucial to prevent burnout and exhaustion. Taking breaks, gradually stretching, relaxing your muscles while working and doing meditation are some important ways to connect with your body. Stretching can help improve flexibility, and, as a result, the range of motion of your joints. Better flexibility may improve your performance in physical activities and decrease your risk of injuries.

5. Journaling Your Thoughts

Journaling your thoughts, challenges, and emotions have been shown to reduce anxiety and depression. Journaling your thoughts and feelings eases the stress whenever you are feeling overwhelmed. Putting your thoughts into words and writing them down can help you organise them and increase your mental clarity. If you don't like writing, you can draw, sketch or choose any form of art to express yourself.

Make the most out of the new year with a healthier approach to start good habits and watch it rise to new heights!

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