The pandemic has impacted our lives in various ways like deaths, adverse effects on physical and mental health, massive changes in employment, income, the ability to socialize, travel, and leisure . Depending on the earlier life, the resilience and personality of every individual has been affected in various ways.
In some way all of us make promises to either do or not do something to improve our lives at the beginning of every year. The beginning of a new year is almost similar to a fresh start to life and often filled with renewed expectation that this year things will be in a more improved way.
After living two years with COVID-19, as we enter the new year 2022, this expectation may be quite stronger than usual .
New Year’s resolutions vary from person to person. A new promise to give up unwanted behavior or continue a good practice depends on a person’s lifestyle, health, family, work, and many other steady and flexible things.
Here you find 20 realistic new year resolutions which are essential for maintaining a healthy and happy life:
1. Don’t skip breakfast
Your body needs to be energized and ready for the whole day, and breakfast is the first meal of the day, so skipping it is absolutely a blunder.
Your breakfast should be one of the most nutritious meals you eat for the day. Moreover, having a good breakfast keeps you away from craving unhealthy snacks for the rest of the day.
2.Cut down on sugar
Excessive consumption of sugar is linked to many adverse health conditions, including: obesity, heart disease, diabetes, high blood pressure, high cholesterol, chronic inflammation, fatty liver, dental plaques, dental cavities, etc.
Gradually reducing the amount of sugar in a person’s diet can help reduce the risk of these health conditions.
Replacing sugar-rich foods with healthier options can help a person get all the essential vitamins and minerals without the added calories. It may also help them in losing weight, if needed.
3. Drink more water
Staying hydrated all the time is critical to your health and well-being, but many people don’t consume enough fluids each day. About 50% to 70% of the body is made up of water. All cells and organs in the body need water to function properly.
Drinking enough water not only boosts your metabolism and flushes out toxins, but also makes you feel full. You can also eat fruits or vegetables that are high in water.
4. Don’t ignore sleep
Sleep is a vital, and often overlooked, component of everyone’s overall health and well-being, and sleep deprivation can have serious health consequences. Sleep is important because it enables the body to repair and be fit and ready for another day.
Getting adequate sleep may also help prevent excess weight gain, heart disease, depression, and an increased duration of illness.
5. Learn a new skill
Research suggests that adults need to keep their minds active, especially as they age. In fact, learning a mentally demanding skill can improve cognitive performance and slow ageing process.
Learning something new and exciting, either as a hobby or for your career will certainly give you happiness and satisfaction.
6. Quit smoking
Cigarettes are very harmful to your health, especially for the lungs. There are many benefits to quitting smoking. Your health begins to improve almost immediately and your risk of developing many diseases is reduced. You will no longer affect those around you with your second-hand smoke and you will also save money.
7. Maintain a healthy body Weight
Achieving and maintaining a healthy body weight is essential to overall health and can help you avert and control many diseases. If you are obese or overweight, you are more likely to develop serious health issues, including heart disease, type 2 diabetes, high blood pressure, cancer, breathing problems, gallstones, etc.
Maintaining a healthy weight is extremely important because It helps lowering your risk of these problems, to feel good about yourself, and provides you more drive to enjoy life.
8. Visit your doctor
To get regular check-up by your doctor is significant for numerous reasons. Regular blood tests and required screenings can help determine potential problems before they turn into something more severe.
Although the frequency of doctor visits depends on many things like the type of medical care, age and medical history. Visit your primary care doctor at least once a year for check-up, as most of the experts recommend it.
9. Befriend people with similar goals
10. Eat more home-cooked meals
People who cook more meals at home have better diet quality and lower body fat than people who eat more meals on the go, according to research.
Start by making one meal a day, and then increase the frequency over time until you prepare the majority of your meals and other snacks at home.
11. Eat more vegetables
Vegetables are your friends, whether you’re slimming or staying healthy. Fiber-rich vegetables are especially essential for healthy heart and strong veins.
Make sure your plate contains enough vegetables. Vegetables rich in fiber, vitamins and other nutrients are a vital part of a healthy diet.
12. Exercise regularly
You know exercise is good for you, but do you know how good it is?
Just exercise, if you want to feel better, have more energy and even add years to your life. Regular physical activity increases the production of hormones in your body that make you feel happy and help you sleep better.
It’s hard to ignore the health benefits of regular exercise and physical activity. Regardless of age, gender, or physical ability, exercise benefits all of us.
13. Self care
It is not selfish to take time for yourself. It is in fact essential for your overall health and well-being. This is specifically correct for those in caring roles, such as parents and health care workers.
For people with busy schedules and limited time, deciding to engage in self-care may require some planning. However, it is well worth the time investment.
Self-care doesn’t have to be accurate or time consuming. This can simply mean preparing a healthy meal for yourself, taking a nature walk, attending your favorite weekly yoga class, or getting extra hours of sleep.
14. Try meditation
Meditation is an evidence-based method for promoting mental health. It may be especially useful for people with depression or anxiety.
As there are so many ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a meditation practice; hence, trying this practice is a perfect New Year’s fix.
15. Go for a walk daily
Keep yourself moving by just going for a simple walk around your locality is a must, even if you can’t maintain your fitness routine. According to sources, some physical activity, even just walking, is better than none.
16. Read more
When you read, you not only improve your memory and empathy, but research has shown that it makes you feel better and positive too. Science has shown that reading has some amazing health benefits, including helping treat depression, reducing stress, and lowering your chances of developing Alzheimer’s disease later in life.
Reading books benefits both your physical and mental health, and these benefits can last for lifetime.
17. Cut back on alcohol
Drinking too much of alcohol has very adverse effects on your health, although it can certainly fit into a healthy diet. Furthermore, drinking alcohol frequently may stop you from achieving your health and wellness goals.
Set a realistic goal to stay on track, if you think cutting back on alcohol might be good for you, for instance limiting drinking to only weekend nights or setting a drinking limit during the week.
18.Take a vacation
Taking time off even for a short duration can have substantial and immediate positive impacts on your stress levels and may improve your well-being.
Make a resolution to take a vacation with friends or family members or on your own this new year. Whether you’re stepping out to a place you’ve always wanted to visit or simply plan to stay at home, taking time to rest and relax is imperative to health.
19. Move more and sit less
Many people sit more than they should either because of having a sitting job or simply being inactive. Too much of sitting can lead negative impacts on health.
It is an easy and attainable resolution to sit less which can be designed to fit your lifestyle.
For instance, if you are doing sedentary job which needs long periods of sitting, then make a resolution to get up and walk for 5 minutes every hour or go for 15-minute walk during lunch time.
20. Limit screen time
For work and entertainment, many people rely on their phones and computers. However, spending too much time on electronic devices, especially on social media has been linked to anxiety, loneliness, and depression.
Choosing a resolution to reduce the time you spend watching TV, scrolling through social media, or playing computer games may help lift your mood and increase efficiency.
Bottom Line
You can follow the above mentioned healthy sustainable resolutions for life to improve your physical and emotional health, although most New Year’s resolutions are only kept for a short time.
You can improve your health dramatically in several ways by making a healthy connection with food and taking better care of your body and mind.
Try some of the resolutions from this article to help make healthiest and happiest possible year this time and the coming years too.