With the New Year, comes the new year’s resolutions ideas. One consistent 2019 resolution that pops up is implementing healthy habits into everyday life. Why are we so consumed by the idea of living healthy? What keeps this goal out of reach? Maybe because of the popular opinion that healthy habits demand too much of our effort and time. Well, I’m not going to tell you what to do but I hope you don’t mind if I make some suggestions.
We all have heard the quote “It is hard, but it is worth it”, when talking about good and healthy habits I think there is not better quote to be used. As always, the beginning is hard, and then it’s just habit.
But why is it important to live well? It’s simple, because we want to live long, and we want to live quality life. Our body is not just machine that needs fuel to work, it needs care too. And that care can be anything that makes you feel happy and healthy, both physically and mentally.
Here are our 10 healthy habits for 2019:
The word itself originate from both English words “break” and “fast”, and refers to breaking the overnight fasting period. It is the first meal of the day, and as many would say, the most important one.
An average person needs 6 to 8 hours of sleep, and that’s equally to 8 to 10 hours of fasting, which is a long period without taking food. During sleeping period, body still needs energy, and that energy comes from the glucose in the blood. But the levels of glucose are limited, and in order for your body to function perfectly in the new day, you need to renew these levels.
Not eating breakfast can affect concentration, mood, ability to do physical and mental work, and weight maintenance.
Some studies suggest that breakfast decreases the overall calorie intake for a day. This is a good way to kick start your 2019 healthy habits.
2. Morning Walk
What’s better way to put in work those calories from that good breakfast, than morning walk? Not only it will affect your physical health, morning walk will do good for your mental and emotional health too. Walking for 45-60 minutes in the morning will improve your cardiovascular system, which include heart and circulation, and that will manifest on your overall health.
Some of the benefits of morning walk include increased energy for the day, increased mental concentration, positive mood and weight loss.
3. Stay Hydrated
An average healthy person needs 8 glasses of water a day. Every cell in the organism needs water to work properly, to cells water equals life. When you are dehydrated, organs work harder to achieve their goal.
Water is best source to stay hydrated, but other drinks can help too. Especially drinks like teas, coffee and sodas that contain caffeine are really of use, because they act as diuretics. Foods rich with water are good too (for example cucumber, watermelon, tomatoes, oranges, lettuce, etc.).
Note: It is important for liquids to be taken gradually, so as not to burden kidneys and heart.
4. Healthy Eating
This is the one healthy habit that is most difficult to achieve. Many people believe that healthy food is not tasty food, but it doesn’t need to be like that. Just google healthy snacks and you will find recipes that will make you mouth water.
You are what you eat. Aside from physical activity, this is the one habit that has a big impact on our health. And that impact can be good or bad. It all depends on whether you eat well or not.
You don’t have to say NO to everything you wanna eat. Start with small changes in your eating habits and with time go bigger.
5. Reduce Alcohol Intake
Although small amounts of alcohol are tolerable it is not a healthy habit. Bigger amounts can lead to symptoms that you don’t even connect with the alcohol itself. Some of these include insomnia, lack of energy, anxiety, decreased concentration, social problems, different health problems, etc.
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Cutting down alcohol to fewer glasses a week will lead to many health benefits. You will sleep deeper and longer, concentration and energy will increase, your mood will be brighter, risks for some diseases will be smaller, and your long-term health will be better.
6. Stop Smoking
We all know the risk of smoking. Every smoked cigar overflows the body with toxins that affect all cells and tissues. The risk for many diseases is drastically increased and overall health is disturbed. It can even have implications on your social life.
If you have nicotine addiction try some less harmful options like gums or nicotine patches, and join local clubs that will help you while going through the withdraw period.
7. Visit The Chiropractor
Chiropractic is the art of using your hands to provide wholesome health. Chiropractic is a healthcare professional that uses active release technique and spinal manipulations to help take care of your spine.
Chiropractic care will reduce the pain and stiffness in the back and neck muscles without the use of medications. They may give you advice on how to improve your spine’s health with good posture and home exercises. Other benefits include improving of the joint function and loosen up muscle and joint stress. Furthermore, scientific evidence suggest the positive effect of chiropractic in the treatment of headaches, ADHD, dizziness, high blood pressure, insomnia, gastrointestinal and menstrual problems and infertility.
8. Visit The Acupuncturist
Acupuncture is part of the traditional Chinese medicine. It is a form of treatment which involves inserting thin needles through the skin, in specific points on the body and can help you with your overall well-being.
It provides physical and mental relaxation and can be used in treating some conditions like headaches, migraines, muscle pain, osteoarthritis, neurological stress, painful menstruation, morning sickness, etc.
9. Do More Yoga
Although many people practice yoga because of its popularity, regular practice provides benefits for both physical and mental health.
There are different types of yoga and you should consult a yoga professional to help you choose the right type for you. You can just try as many as needed until you find what’s best for you.
Yoga uses relaxation techniques that can help cope with chronic pain and insomnia. The benefits of yoga practice are wide, and include increased energy and vitality, increased mental concentration, better sleeping, weight reduction, improved cardiovascular health, reduced risks for some diseases, increased muscle strength and flexibility etc.
10. Make Time For Self Care
Whatever you do, it is important to take care of yourself. Set aside a few hours a day or a few days a month to work on your healthy habits lifestyle. Take a solo trip and do whatever makes you feel happy and complete. Read a book, listen to music, draw, waste time. It’s not important, just connect with your inner self and find what you really love and need.