When we think of implementing healthy changes to our life, we tend to think of implementing habits that will last some time. If you hope to get to a health weight, for example, you will plan to eat a little less each day and exercise more. A little effort each day, applied consistently, will far and away give you the best results.
Yet sometimes, it’s nice to know that a good action has a relatively short to mid term reward. This can help you stay motivated on your journey. For instance, you might not be able to play a full guitar song right now, but learning a few cool chords can help you feel engaged and interested in continuing your lessons.
So – now that 2023 is here, how might you make resounding positive changes for your own health right now, in this moment, that could achieve both short and long term gain? In this post we’ll discuss a few means of implementing a healthier lifestyle like this, hopefully giving you the confidence to change bad habits into positive, worthwhile efforts.
- Add Healthier Ingredients To Your Diet
One of the most accessible and most efficient means of enhancing your health, in general, is to eat more fruits and vegetables. These foods can help fight against a range of health problems, including heart disease, cancer, and type 2 diabetes. Due to their nutritional profile, switching out sugary foods and other treats for these beautiful ingredients can be a great idea. For instance, instead of eating potato chips which tend to be around 100 calories, you might opt for sliced carrots and hummus.
A serving of fruit or vegetables can be added to every meal and snack to begin with. A piece of fruit with breakfast, a side salad with lunch, and roasted veggies all works wonders. Additionally, you might try including more plant-based foods in your diet, like salads, stir-fries, and soups. Why not explore one vegetable and see how different it can taste based on preparation methods? For example, fried kale can taste delicious.
2. Up Your Water Intake
Maintaining optimal health requires drinking enough water. Water aids in controlling body temperature, eliminating toxins and waste, and delivering nutrients to cells. Additionally, it is crucial for digestion, joint health, and skin health. But more than this, it can help you feel so much better and alert. It can even suppress your appetite in a pinch.
Many people fail to get enough water in their daily intake. Be sure to drink a little more if you can, especially if you eat salty foods. Not only will this help you feel better in yourself, but it can prevent issues like kidney stones, which we can absolutely guarantee no one enjoys having. The Mayo Clinic recommends “about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women.” We’d also recommend an excellent water filter so you can enjoy the cleanest, purest water around.
3. Sleep Is Essential
The maintenance of both physical and mental health depends on getting enough sleep. The body consolidates memories, regenerates tissues, and controls hormones when we sleep. Moreover, sleep deprivation has even been known to lead to a distracted mode of thinking comparable to intoxication. It might just be that getting to bed earlier is all you need to feel ten times better on a consistent basis. You would be astounded at how important this is.
Set a consistent bedtime routine and strive for 7-9 hours of sleep per night to guarantee that you are getting enough rest. Try to disconnect from the screens, and read or meditate before bed instead. You’ll feel so much better for the effort.
4. Start A Slow, But Progressive Exercise Regimen
Exercise does so much good for us, and can quite literally stave off non-clinical depression, aids you in consistent weight loss, and helps you express negative emotions through physical action so you feel calm and focused afterward. We can almost guarantee that if you begin exercising, life will seem so much better.
150 minutes a week should do it, and this can be low-intensity as long as you’re consistent. For instance, taking your dog for a 30 minute walk three times a week can be a great start, and from there you might start attending a local dance class with your friend. Start slow. Progress from there. You’ll feel so much better for the effort.
5. Don’t Ignore Your Stress
Chronic stress can be harmful to one’s emotional and even spiritual health, as well as be a factor in a number of medical conditions like heart disease, depression, and anxiety. Even if you live a relatively relaxed lifestyle, you probably have some stressors from day to day. It’s good to work on those.
Try incorporating stress-relieving practices into your regular routine, such as progressive muscle relaxation, mindfulness meditation, or deep breathing. You might also try relaxing activities like yoga, tai chi, or gardening if you’re interested in those. It might just be that at the end of a busy week, you take a luxurious bath with comforting lotions. Whatever it is, make sure to apply at least one effort like this into your lifestyle.
6. Quit Or Limit Vices, Like Smoking
Bad habits can really harm our quality of life and cause us to lose respect for ourselves if we cannot control them. Smoking can be an example of this, as can drinking too much throughout the week. It might just be that making the resolution to slow or quit these entirely can really help you gain back some positive self-regard and a feeling of discipline and wellbeing.
For instance, instead of drinking every weekend, you might focus on reading a book with a range of fruit teas to enjoy. It’s little things like this that make the most difference.
7. Depending On Your Age, Schedule A Health Checkup
Maintaining good health and spotting any potential health issues early on depends on scheduling routine check-ups and tests. This can include check-ups at the dentist and eye doctor and testing for conditions like high blood pressure, cholesterol, and cancer. If you get older, it’s good to consider the smaller checkups for certain health conditions, for instance, men may begin to schedule a prostate examination just to be sure cancers haven’t developed.
Make a calendar of when you need to get your checkups and screenings done and give yourself reminders to ensure that you stay current. Additionally, based on your age, gender, and medical history, you can discuss with your healthcare practitioner which screenings and tests are appropriate for you. This will give you peace of mind. Out of anything on this list, it may save your life, which we’d put squarely in the ‘good for your health’ category.
8. Renew Your Grooming/Hygiene Schedule
Now, please don’t think we’re assuming anything about you. We know you’re well-groomed and don’t need to be patronized on that front. It can be good to update our regime from time to time though, in order to make sure it’s helpful for us. It might be that using a sensitive skin lotion can help if you’ve found that your skin’s been a little red, or moisturizing eye spray if the winter has left its mark a little.
If you’ve had a breakout of zits, then washing a towel to place on your pillow each night could help with that. Little efforts like this help you feel your best self as you move through life.
9. Mutual Social Support & Help Can Make A Huge, Positive Difference
It’s essential to have a solid support network to keep your mental and physical health in check. This can be a support group, therapist, family member, or friend. Having friends to trust in and talk to can assist to lower stress and enhance general well-being. Sometimes, the most important thing you can do for your health is talk, especially if life has been a little much lately.
Consider contacting friends and relatives, signing up for a support group, or visiting a therapist in order to create a solid support network. Simply getting involved in a local club can help, too. Too often people think they have to shoulder the difficulties of the world on their shoulders alone, and this only leads to feelings of exhaustion. You don’t have to go it alone, and sometimes understanding that can help you bust your stress, feel more connected, and certainly enjoy better health.
With this advice, you’re sure to make positive change in your life. Nothing on this list will need to be worked on for six months before you see a benefit, in fact, you’ll feel better for engaging in any of them right now. In the long run, the effects will be even more pronounced.
The most important thing to remember is that change should be sustainable. If you need a break, or to start slowly, or to do one at a time, that’s totally fine too. It’s all about investing in yourself and realizing that you, and all of us, are human and deserve a little attention. We wish you the best of luck in your effort.
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