Our favorite ways to plan New Year’s Resolution
One more year has come and gone in the blink of an eye. While the COVID-19 epidemic has taken a toll on both our physical and emotional health, we can no longer sacrifice our lifestyle. January 2022 is more than just a new year. Think of it as a chance to start over, rethink your approach to wellness, and infuse a new sense of purpose in your life.
Now that the year 2022 finally arrived, there's no better way to welcome in the New Year than with a fresh commitment to your well-being, concentrating on everything from overall health to inner peace, healthy nutrition to fitness regimen. With a consistent effort and a few simple steps, you can gradually improve your lifestyle. Experts and scholars agree that these are the greatest ways to welcome 2022. These little, straightforward tasks are far more effective and less time-consuming than traditional resolutions.
Pick a diet that is both healthy and sustainable
Rather than following popular FAD diets that promise quick results while jeopardizing your metabolism and mental wellness. Diets that you won't be able to maintain in the long run once you've reached your ideal weight without feeling deprived. Then worrying that your weight will return once you start eating without a fixed diet is not worth the effort. Choose a dietary plan that not only satisfies your objectives but also fits into your daily routine.
Delivers gradual yet long-lasting benefits. It's a privilege to have a diet that may become your lifestyle rather than a "plan." Where you may strike a balance between your social life and your occasional pleasures without jeopardizing your progress or making you feel bad. Making health a long-term aim, increasing self-awareness, and eating intuitively is all part of the "sustainable transformation" formula.
In 2021, the American Heart Association changed its recommendations for the very first time in 15 years, making things far more user-friendly. The new guidelines place a greater emphasis on dietary patterns rather than specific foods, allowing for a better understanding of how individuals consume. Healthy proteins, whole grains, and minimally processed foods are recommended on the latest list, which you may see here.
Make sleep a priority
We frequently end up preferring socializing above sleeping as overworking has become a badge of pride in our society. We push our bodies to extremes by depriving them of sleep and over-caffeinating them, which leads to anxiety and weakened immunological systems.
Sleep deprivation and poor quality sleep may cause major health issues including insulin resistance, neurological issues, weight gain, depression, and anxiety, to mention a few. As a result, it is critical that we obtain 7-8 hours of good quality sleep each night in order for our bodies to function at their best.
Use the daylight
According to 2016 research, light therapy—that is exposing yourself to strong light during the darker half of the year—can be as beneficial as antidepressants in treating severe depressive disorder. Although a light therapy lamp can and should be purchased, walking outside in the morning can have a comparable impact. There's evidence that sunshine can boost serotonin levels right away.
Reduce your stress levels
Stress is a key contributor to practically all health issues, from heart disease, obesity, and diabetes to digestive disorders (such as IBS, GERD, and gastrointestinal difficulties) and depression. Internal and external sources of stress are both possible. Although the ultimate objective should be to remove all stress. However, while it is virtually impossible, you may reduce stress by engaging in activities such as meditation, yoga, deep breathing, exercise, counseling, or whatever else you love to help you disengage from the outside world and reconnect with yourself. "Me time" is not an ego indulgence.
Make a commitment to developing brain-healthy habits.
Consume a variety of fruits and vegetables, as well as lean proteins and fewer processed meals. Get a good night's sleep and attempt to exercise for at least 15 minutes a day and meditate or do mindfulness techniques for another 15 minutes. Try learning a new language, instrument, or activity to keep your mind stimulated. It's never too late to care for your brain, and even a small amount can have a long-term impact on cognitive function.
Use the stairwell
Take a look at this: Researchers discovered that 10 minutes of stair-walking was more helpful than 50 mg of caffeine (about half a cup of coffee) in helping sleep-deprived women feel more invigorated in a 2017 study. Climbing the stairs on a regular basis might keep you alert without the need for coffee, in addition to burning more calories and adding to your general fitness.
Find the best therapist for you
Another, a less obvious epidemic has been gradually growing alongside the COVID-19 pandemic: an increase in mental health issues. But if the previous 12 months have taught us anything, it's that extraordinary times call for unprecedented solutions. And, as the need for mental health care grows, teletherapy has emerged as a viable option.
Teletherapy refers to therapy services delivered through the internet or other telecommunications technologies such as video conferencing, phone conversations, and even text messages. Teletherapy is usually administered by a registered and certified therapist, psychologist, or other mental health practitioners, much like conventional therapy.
Even if you currently attend treatment, it's crucial to assess how effective your current mental health strategy is for you. One of the most cost-effective things you can do is choose a therapist who is a good fit for you. When you work with someone who is a good fit for you, you will make more progress and at a faster rate.
Give mindfulness a go.
Instead of spinning out on autopilot, mindfulness allows you to make deliberate decisions. In other words, when you can pause for a second before reacting, your decisions are more likely to be your own. When you react impulsively, your circumstances own you.
The terminology employed to explain "mindfulness" might be jargon-heavy. It might come out as fluffy—vague or idealistic—as if it were written for someone sitting on a mountainside in the Himalayas or, conversely, for ladies who eat lunch in yoga pants. But numerous research confirmed its effects. Mindfulness exercises can help with not just psychological well-being indicators, but also physical stress reduction and brain function.
Decide to avoid alcohol
People are encouraged to reconsider their relationship with alcohol throughout January when participants refuse to drink for the first 31 days of the new year. And the advantages of giving up alcohol are numerous, ranging from improved mental health to better sleep. Those outcomes are especially useful at this time of year.