Healthy Habits for the New Year
As we approach the start of a new year, we may find ourselves motivated to implement new wellness trends and health hacks that promise to transform our lives. While the jumping into latest diet protocol, purchasing wellness gadgets or popular supplements in the name of health seems like a simple solution, these fads often have less influence on our health than their marketing claims suggest.
When it comes to transforming our health, some of the most impactful changes often start with the simplest habits. Below are 5 key health habits that, when implemented consistently into our daily lifestyle, will do wonders to support our longevity and prevent chronic disease.
1. Move your body. Keeping active one of the most important behaviors anyone can do to improve their health. Try finding enjoyable ways to move your body every day, even if it’s just 10 minutes to start. Walking, stretching, swimming, lifting weights and group exercise classes are all helpful options for keeping our muscles, bones and cardiovascular system healthy and strong.
2. Include protein with each meal. When protein rich foods (like poultry, fish, seafood, lean meats, Greek yogurt, cottage cheese, eggs, tofu and legumes) are prioritized at meals it improves our hunger management and keeps our energy levels stable throughout the day. Start with building up your intake to include at least 20-30 g of protein with breakfast, lunch and dinner.
3. Increase your daily fibre intake. Many individuals fall sort of meeting daily fibre recommendations. Eating enough fibre rich foods can improve your health in many ways, including keeping your gut healthy, stabilizing your blood sugar, reducing cholesterol levels and helping to you stay full longer. Optimally, women need 21-25g and men need 30-38 g of fibre daily. Try adding at least one fruit or vegetable to each meal or swapping your white grains for whole grains.
4. Plan ahead. Planning your meals and snacks ahead of time will help you be more intentional about your food choices and reduce the stress of trying to figure out what to eat at the last minute. Take some time to think about what you want to eat, make yourself a shopping list and prep your ingredients for quick meals and snacks.
5. Get adequate rest. Sleep is essential to recharging our bodies and most adults need at least 7 to 9 hours per night. Sticking to a consistent sleep schedule and creating a restful sleep environment can make it easier to fall asleep at night and feel well rested in the morning.
Implementing new lifestyle habits can feel challenging at first. If there are multiple habits that you would like to improve, start with choosing just one to focus on at a time and monitor your progress. Remember to aim for simple sustainable habits rather than perfection to achieve a more balanced and enjoyable approach to a healthier lifestyle!
