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The beginning of another new year can bring excitement and anticipation, or it can be a reminder of previous years of failed resolutions. This year, we have 25 resolutions you can do to improve your overall health. Because it's hard to fit 25 into one article, we've divided the list in two with 13 in this article and 12 more in an upcoming MountainStar BrandView article.
These resolutions are designed to be achievable. Many are one-time activities or things that will only take a few minutes per day. Choose one or more and get going and feel a sense of accomplishment in 2018.
Replace your soda. Carbonated, sugary drinks are linked to diabetes, obesity, osteoporosis, heart disease, kidney issues, tooth decay and even asthma, among other health problems (a graphic at Medical Daily shows some impacts on the body). If you’re still hooked, start finding healthier replacements. Water is your body’s top choice, but you can also try unsweetened tea, milk or sparkling water with a slice of citrus or a splash of fruit juice.
Be anti-social (media). Social media can be a great way to connect and stay in touch, but it can also increase depression and anxiety. Try a media fast for a day or two to boost your mental health. Lifehack.org says it can help you compare yourself to others less, get you out in the “real world” more, live in the moment more and certainly open up free time.
Be good to your gut. Probiotics “are live bacteria and yeasts that are beneficial to the human body, particularly the digestive system,” according to Medical Daily. While probiotic supplements are not regulated by the Food and Drug Administration and may not be helpful, eating real foods that are rich in probiotics can balance your system and may even improve mood. Try yogurts that have no artificial sweeteners or corn syrup and that are low in sugar; sauerkraut; kombucha; miso soup; pickles, and soft cheese.
Get outside more. Aside from the likelihood of outside activities making you more, well, active, just being outdoors can boost mood, particularly in the winter, when more people may experience seasonal depression. Walk; take in some beautiful natural scenery. According to Medical Daily, “In a 2014 study at the University of Michigan, researchers found that group nature walks were associated with significantly lower depression, less perceived stress and enhanced mental well-being.”
Get to sleep earlier. According to the National Heart, Lung, and Blood Institute, not getting enough sleep is a common problem in the U.S. It can increase the risk of injury; it is linked to health problems like “heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression.” Make it a priority to get to bed earlier and practice good sleep hygiene: Go to bed and wake up at the same time every day; avoid nicotine and caffeine; turn off screens an hour before you head to bed, and incorporate relaxing routines in that time instead. Upgrade your work station. If you’ve experienced back or neck or wrist pain and you sit all day at a computer, get your workspace in order. Proper ergonomics make all the difference, so treat yourself to a chair you can adjust to support your spine properly, and adjust the height of your monitor “directly in front of you, about an arm’s length away,” according to the Mayo Clinic, with the top around eye level.
Visit the dentist. If you’ve avoided going to the dentist, now’s the time to bite the bullet (well, that wouldn’t be good for your teeth) and make an appointment. It’s not just to benefit your smile — “Your mouth can show signs of nutritional deficiencies or general infection,” according to the American Dental Association. “Systemic diseases, those that affect the entire body, may first become apparent because of mouth lesions or other oral problems.”
Find a fun activity to boost your exercise routine. Whether you don’t exercise much now or you’re in a rut, try out some new things to get fitter. Ask friends for ideas (and join them), talk to a trainer, go out to the park. Mix things up and you’ll feel better.
Meditate. Take just three to five minutes per day to practice. According to Healthline, meditation can reduce stress and anxiety and can even reduce age-related memory loss, fight addictions and lower blood pressure. UCLA Health is just one resource available: It offers free guided meditations on its website. See the eye doctor. Going to an optometrist or ophthalmologist helps in detecting and treating early on some common eye diseases so you don’t permanently lose your vision, including cataracts (clouding of the lens), diabetic retinopathy and glaucoma, according to the Centers for Disease Control and Prevention. And, just like dental health isn’t just about your teeth, eye health isn’t just about your vision. The eyes are windows into the soul and the health of your body: The eye doctor can detect high blood pressure or diabetes, sometimes before your general practitioner does.
Commit to cut your restaurant portions in half ahead of time. Eating out can be a health minefield, in part because portion sizes can be huge. So either choose an entrée you can split with a friend or put half of your meal in a box when it first arrives. That way, you take in fewer calories, leave the restaurant without feeling stuffed and get to enjoy that tasty meal again another day.
Clean out your medicine cabinet. You know that shelf full of old prescriptions you don’t use anymore? Have you needed to take an ibuprofen for a headache and noticed the expiration date happens to say “May 2012”? It’s high time to take 30 minutes and toss. Safely get rid of prescriptions by finding out where (and possibly when) your community has a drug take-back program or dispose of in the trash as the FDA recommends.
Let someone needle you. If you’d like to improve your overall health in many ways or relieve pain or stress, try acupuncture. Traditional Chinese Medicine has been around for thousands of years, and now it’s recognized widely in Western medicine. Your health insurance likely covers it, so try a session or a few.
Check out more achievable resolutions in a second BrandView article next week, sponsored by MountainStar Healthcare. Schedule an appointment online now.
