Lifestyle changes for the new year

The beginning of a new year is a great time to make healthy lifestyle changes, give up bad habits, and improve your well-being. The most popular New Year’s resolutions include getting more exercise, losing weight, and eating a healthier diet. While only a small percentage of people actually keep their resolutions, here are some steps you can take to get healthier in the year ahead and achieve your health goals.

· Lose weight and keep it off

A resolution to lose weight is one of the most important steps you can take toward better health. Losing just five to ten per cent of your body weight can help lower your risk of chronic health conditions, such as heart disease, type 2 diabetes, and high blood pressure. While fad diets may help you lose weight fast, you are more likely to experience successful, long-term weight loss if you have a goal of losing about one to two pounds per week.

· Eat a healthy diet

Healthy eating involves both what you eat and how you eat. Getting your recommended servings of fruits and vegetables each day is important because fruits and veggies are low in calories and fat, high in fibre, and rich sources of vitamins and minerals. Foods that contain fibre keep you feeling full, which helps you lose weight.

Eating too fast can cause you to overeat, so slow down and chew each bite carefully. Turn off the television, put your phone away, and enjoy the textures and flavours of the meal. As you eat, it can take your brain up to 20 minutes to get the message from your stomach that you are no longer hungry, so stop eating before you feel full.

· Sit less, move more

If you have not exercised for a while, going to a gym every day may not be a realistic goal. Making a resolution to simply add more physical activity into your daily life is more attainable. An easy way to become active is to sit less and move more. Park farther away from the entrance to the grocery store, take the stairs instead of the elevator, and exercise while you watch television.

Any amount of physical activity has some health benefits, so if you have a few minutes, you have time to exercise. Finding time for fitness when you are busy is easier than you may think. If you have limited mobility, find out how to exercise in a chair.

As you become more physically active, you will start to feel better over time, and you won’t feel quite right if you go back to your old ways.

· Schedule an annual check-up

Seeing your primary care doctor each year and taking advantage of your preventive care benefits can help you stay healthy. Regular check-ups and preventive screenings allow your doctor to identify minor health issues before they become bigger problems. Treatment is often more effective when an illness is detected early.

Be sure to visit your doctor each year for a regular check-up, even if you feel healthy.

· Take steps to reduce stress

Learning how to manage stress is an important part of taking care of yourself and maintaining good overall mental and physical health. If your stress is getting out of control, simple activities like practising breathing exercises, going for a walk, or listening to music can help restore calm to your life. Chronic stress takes a toll on your health and well-being, so explore healthy ways to relieve stress.

· Get more sleep

Good quality sleep boosts your immune system and promotes emotional wellness by giving your mind time to rest and recharge. Establishing a relaxing bedtime routine, limiting screen time before bed, and creating a quiet sleep environment can help you get the sleep you need. If you suffer from insomnia, take steps to reduce stress.

·Manage your expectations

You do not have to be perfect. If healthy eating is your goal, that does not mean you have to give up all of the foods you love at once. Try making one or two small changes at a time. Allowing yourself the occasional salty snack or piece of chocolate can actually help you stay on track and achieve your long-term goals.

Making a healthy New Year’s resolution focused on your well-being is an important first step. Following these tips can help make sure you stay on track toward becoming a healthier, happier you.

keisha.hill@gleanerjm.com