Every year, millions of resolutions are crushed under the mountains of demotivation and discouragement. Failing at accomplishing your goals, however, may have a negative impact on your self-esteem. Leave everything, and go straight for realistic health goals that help you achieve the desired mind and body equilibrium. Here are 30 health resolutions that are easy to adhere, as you enter the second half of the year.
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- Sleep more
Sleep benefits aren’t limited to good mood, strengthened memory and a longer life span. It also helps curb Inflammation which is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who do not get adequate sleep have higher blood levels of inflammatory proteins than those who do.
- Reduce the intake of alcohol
While indulging in a drink or two once in a blue moon is not termed dangerous, consuming alcohol more often can have chronic effects. Drinking too much alcohol can cause abnormal activation of digestive enzymes produced by the pancreas. Alcohol also reduces the ability of the liver to remove toxic substances from your body which in turn can lead to chronic diseases.
- Limit sugar
Sugary foods can fill you up instantly but also make you hungrier more quickly. In fact, sugar can suck away all the water in your body, leaving you dehydrated, bloated and with puffy under eyes. Instead of sugar, when you feel hungry, stack up on proteins.
- Have black tea
Improve your skin by consuming black tea regularly. It not only contains lower amount of caffeine compared to coffee but is also filled with flavonoids which help prevent skin infections. Therefore, drinking black tea can expedite healing processes.
- Include at least 30 minutes of exercise
When you return home tired post work, it can be tempting to skip exercise in favour of Netflix. But that half hour of physical activity can give you the boost you seek. 30 minutes of exercise is enough to deliver oxygen and nutrients to your muscle tissues while also working on your cardiovascular system.
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- Spend time alone
Constantly being “on” doesn’t give your brain a chance to replenish itself. Spending time alone can be a great way to clear your mind, focus, and think more clearly.
According to research, traveling keeps you healthy and fit. It was found that women who vacation at least twice a year show a significantly lower risk of suffering a heart attack than those who only travel every six years or so.
- Watch what you eat
Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain your weight. Having a good assortment of these foods daily will prevent you from consuming foods that are high in fat and sugar.
- Drink more water
Drinking water not only helps you think and concentrate better but also keeps your energy levels boasted. It curbs your hunger by making you feel fuller, thereby reducing your calorie intake. Enough hydration also aids in getting rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
- Give up diet soda
While you may have started drinking diet soda to facilitate weight loss, a recent study found that adults who drank diet soda continued to elevate visceral fat. In fact, the study suggests that having diet soda daily increases your chance of becoming obese in the next decade by 65%.
- Don’t self-medicate
Also, often certain drugs could interact and cause severe side effects when under self-medication. How often do we end up taking over-the counter medicines for self-treatment? It can be a grave mistake since certain components of a drug could react differently to other drugs and this can even prove to be fatal and to avoid this, a doctor must be consulted.
- Say “no” more often
Saying yes too often can be harmful for your health. Learn to refuse when you absolutely don’t want to do something. Whether you’re too tired to party, not in the mood for sex or wouldn’t want to do it without protection—say NO!
- Use all of your vacation days
A survey of almost 1400 participants in studies on breast cancer, cardiovascular disease and other conditions, conducted by the University of Pittsburgh Mind-Body Center, found that “Leisure, including vacations, contributed to more positive emotions and fewer negative feelings and depression,” as reported by NPR. So do not over dedicate yourself—use up all your allowed leaves!
- Forgive someone
It is a known fact that holding onto painful memories and bitterness can result in long-term health problems. Forgiveness, on the other hand, offers numerous benefits, including lower blood pressure, stress reduction, lower risk of substance abuse, fewer or no depression symptoms etc.
- Say a mantra every day
Mantras are basically vibrations that can help strengthen your immune system. The pressure on tongue, lips, vocal cord, palate and the connecting regions in the brain generated by the continuous enunciation of the mantras stimulate the hypothalamus—a gland that is responsible for regularizing the release and functioning of a number of bodily functions including immunity. It is also known to release happy hormones.
- Floss regularly
If you don’t want spine-chilling trips to the dentist, floss regularly! Did you know it can also prevent endocarditis (infection of the heart inner lining), cardiovascular disease, diabetes, osteoporosis, Alzheimer’s disease, etc.? One of the causes of these diseases is the penetration of bad oral bacteria into the bloodstream.
- Don’t use your smartphone before bed
We know yet we are guilty of texting and browsing right before bedtime. However, by doing so we’re actually soaking up a “stream of photons” which tell our brains that we want to stay awake. So, make sure you stay away from your gadgets and give your brain some time to get prepped for sleep mode.
- Sign up for a race
Training for a race requires gradual building of speed and commitment to fitness. You will not only be motivated but also working hard towards the D-day. Thus, signing up for a race can improve your ability to take on greater mileage, lower blood pressure, and improve overall heart health.
- Find out what stresses you
Stress can often be the underlying cause of most of your problems. To solve this, you need to find the stress triggers that affect your mental peace. While a little pressure can actually be a good thing because it motivate us into action, too much can be knotty. The first step to dealing with it to determine what triggers it in the first place.
- Fix your posture
Your mother has been telling you probably since decades but who listens to that unconditional soul! Yes, she was damn right—good posture and back support are essential for avoiding back and neck pain, muscle aches and muscle fatigue. All of this while making you look good, so work on it.
- Practice core-strengthening exercises
This year, do not keep it just about weight-loss and maintenance but also about strengthening your core! Many of your body’s movements originate from your core, thus firming it up will enhance your posture, spinal alignment, stability and more.
- Cook at home more frequently
Research finds that people who eat home-cooked meals on a regular basis tend to be happier and healthier and consume less sugar and processed foods, which can result in higher energy levels and better mental health.
- Reduce salt intake
While you give up on sugar cravings, don’t let salt take up that space either. High levels of sodium in your diet is directly linked to high blood pressure and heart diseases. You also end up getting bloating due to water retention. Instead, sprinkle your food with herbs.
- Go to therapy
Bad breakups, grief, depression, addiction—hardships like these often bring people to the therapist’s couch. But it need not be only in times of SOS. Take up therapy just to rejuvenate and detangle the knots forming in your head. Surprisingly, the best time to start therapy may be when your life’s going relatively well.
- Make regular doctors’ appointments.
Our own health is the most neglected phenomenon in most cases. However, health professionals stress that regular exams are important to help identify risk factors and problems before they become serious. It’s better if any disease arises, it’s detected early on.
- Include more vegetables in your diet
In the long run, having enough veggies will benefit you as they improve your overall health and keep the internal vital organs in perfect condition. It takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. So stock up!
- Get the treatment you have been delaying
We often tend to delay visiting the dentist or gynecologist, however, it’s time to face your fears. Delaying the treatment that you are supposed to be getting done will only make matters worse. So, go ahead and get that wisdom tooth fixed!
- Kiss more often
This is a resolution you’d love to stick to. Kissing has been shown to boost your immune system and reduce allergic responses in people prone to skin or nasal allergies. People who kiss more often also reported lower levels of stress and elevated self-confidence.
- Cut off from toxic people
Who is a toxic person? They are the people who suck your energy and who constantly take without ever giving back, they always call you or text you to tell you their drama, and they always have drama. Cutting them off will filter out negativity from your life.
- Clean your home
A dirty home can exacerbate asthma, pass around colds, and spread dangerous bacteria. Your home doesn’t have to be sterile; but a clean, dust-free environment can help keep all family members healthy all year long.