December, a time synonymous with hot chocolate with marshmallows, Christmas carols, and snow! But that is not all. December for a lot of people is also about turning over a new leaf and stepping into the new year. They think of all-new ways to become a better version of themselves, an all-new “me” what they believe it is all about. And for days at a stretch, they sit down to pen their new year’s resolution.
Unfortunately, what most people miss on these shiny sets of standards includes living a healthy life. And at Abudo, we believe that there’s nothing better to start the new year with, except better health goals for 2020!
It’s high time we position ourselves right to get the best of results. Don’t aim for six-pack abs, instead aim for healthy choices for the new year. Don’t just wish to hit the gym every day; understand why it’s important and why you need to do it.
It’s time for a happier, healthier you!
As per the report of the National Health Council, Washington, chronic illness affects 133 million Americans every year. This is 40% of their population. This number is projected to go to 157 million by 2020. That’s why it is crucial to put a stop to health neglegence right now. And start looking for healthy choices for the new year. To stick to your pro-health new year’s resolution, don’t just aim for a healthy life. Instead, break down the bigger goals into smaller, more manageable goals. Here’s a list to get you started with better health goals for 2020.
1. Eat Mindfully
If there’s one thing that can have an immediate, direct impact on your health, it is what you consume. Eating healthy with a conscious mind keeps you in a better state than eating junk food. How many times have you munched on crisps, or had pizza or pasta or any meal while keeping your eyes glued to your favorite movie? Research has revealed that distracted eating leads to overeating. Overeating means inviting obesity. Taking pauses between bites slows down the eating pace. Diane Vizthum, a dietician, and a researcher says, when you are eating mindfully, it is easier to notice when you are full. When you realize you’re full, you won’t take in extra calories, and it will keep you away from obesity.
2. Cut down the Stress
Another health goal for 2020 shall be to cut down the stress. Stress is different for everyone. For some, it might play the role of the perfect catalyst to make the run, to ace that exam, or simply to get out of a sticky situation. For others, stress might be a recipe for disaster, ending up with you feeling overwhelmed or leaving you so shaken up that you can’t even concentrate on anything. A little stress doesn’t deteriorate your health; instead provides a boost of energy to carry out tasks efficiently. But a little means little. It shouldn’t turn into chronic stress. When you’re stressed, your body produces cortisol- a stress hormone, in an enormous amount. Increased production of cortisol leads to
Insomnia, depression, anxiety, obesity, and even diabetes.
Long working hours, poor diet, lack of sleep are common factors that lead you to stress. On the other hand, talking to your friends and family, going for vacations and meditation reduces cortisol levels and therefore keeps you happy.
3. Integrate Exercise
As much as we wish to be a person who goes for a jog, or hits the gym every day, it happens to be the most daunting of tasks. One that only looks good while you daydream it and not actually do. But do you know that exercise does not only mean going to the gym, lifting heavy weights, or running on treadmills for long hours? Climbing the stairs rather than waiting for the elevator is exercise. It will take an extra 2-3 minutes but keeps you active throughout the day. Likewise, going to a nearby shop on your foot rather than your car will boost your step count. Just integrate small bits of physical activity in your life to stay fit and fine.
4. Drink enough water
Staying hydrated is essential for both mental and physical health. Set your goal of drinking ten glasses of water a day. It will not only improve digestion and metabolism but will also help you avoid overeating. When you drink enough water, your mind does not mix thirst with hunger, consequently there is less eating. Moreover, water is necessary for all your organs and body function.
5. Be Grateful
Healthy choices for the new year isn’t only about food but your attitude matters as well. Make a habit of self-reflection. Every night before you sleep, reflect on what you have achieved at the end of the day. When you remind yourself of the positivity and all the good things you learned, it keeps you distracted from stress. Keep a journal for daily gratefulness and mention all that went right or how the wrongs could have been handled in a better way.
6. Start Voluneering
Happiness does not always surround what we have. Research suggests that the more we give, the happier we feel! We are entirely wrong when we think that our happiness depends upon keeping ourselves happy. Helping others also makes you happy. Volunteering connects you with your community and allows you to make it better. You achieve a feeling of accomplishment when you take even the tiniest of steps to make this world a little better for others. Try it today!
7. Do a kitchen Cleanse
Toss unhealthy items and junk food out of your kitchen cabinets and replace them with vegetables, fruits, and healthy snacks. Fruits and vegetables are low in fats, salt, and sugar but rich in antioxidants. Antioxidants fight disease-causing agents and keep infections at bay. When you feel peckish, instead of munching on fried food, try protein bars, granola bars, nuts, or hummus. Go for healthy choices for the new year to fulfil your craving and observe the difference in your health.
8. Quit smoking
Smoking is a horrible habit. Even smokers agree to this! Then why not make a shift and in the least make a conscious effort to quit smoking! You know its harmful impact on both: you and your surroundings. You already understand that smoking puts you at risk of cardiac diseases, strokes, lung dysfunction, and even cancer. I’m sure you wish to live a healthy life, and to be able to live your life to the fullest, this happens to be just another barrier to it. I am sure that once you set your heart and mind to it, you will achieve all that you want. Join the nearest rehabilitation programs, connect with ex-smokers, and get inspiration. If you require more help, read through our quit smoking blog.
9. Take-out time for yourself
You are working at full throttle. You are running around to get your college degree, or maybe to earn to feed your family or to fulfill your big dreams. And that’s all cool. But not on the expense of your mental or physical health. You need to pause and make some time for yourself.
You deserve it. No guilt about it! Some alone time is very important for your wellbeing. It gives you a chance to reboot, increases your productivity and concentration and gives you a chance to really think deeply.
This new year promise to give yourself some time. Read your favorite book, dine out at your favorite restaurant, go to the spa, or spend quality time with your loved ones. Self-caring boosts the release of oxytocin. Oxytocin is a hormone that has a strong effect on increasing calm, trust, compassion, and keep you motivated.
Staying healthy enables you to work efficiently. It helps you cope up with the changing environment, daily life stress, and being better at relationships. When you aren’t healthy, you fail at life. Indeed, health is a blessing in disguise.
Set your goal today, and make efforts to achieve them. Make it easy to stick to them for longer. Start by following one or two of them in January three in February and so on. If you feel distracted, remember the rewards that a healthier state of mind and the body brings.
If you find your enthusiasm sweeping away, make a little change in your goals but stick to your health for 2020. A new you start this year!