As you enter the new year, here are 10 wellness tips to abide by. Remember that health is wealth.
Avoid living a sedentary life
You may have heard the saying: “sitting is the new smoking”. There is mounting evidence to show that spending too much time sitting increases the risks for several kinds of health problems ranging from cancer, cardiovascular disease, back pain, and type 2 diabetes. So, make it your mission in the new year to be more active and reduce the time you spend sitting daily.
Pay attention to your gut
In recent times, research has found a stunning connection between the brain and the gut. These findings suggest that what affects the gut has an impact on the brain (and vice versa).
The gut is home to the enteric nervous system which is often referred to as the “second brain”. When the gut is in shape, it can have a negative effect on the brain resulting in mental issues like depression, anxiety, low mood, and poor memory or concentration levels.
In order to support your gut-brain connection, it is important that you eat the right kinds of foods. Try to include fermented foods such as yoghurt, kefir, and sauerkraut in your diet. These foods are rich in friendly gut bacteria called probiotics. You can read more on probiotics here.
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Meditate
Meditation is now a widespread practice around the world thanks to the many ways in which it can promote a healthy lifestyle. Studies show that the amygdala of the brain changes after two months of meditation. Furthermore, meditation has been shown to reduce negative feelings of anxiety, depression, and anger. Try to find the time to meditate for at least 10 minutes every day in the new year.
Ensure you sleep
Sleep boosts brain function and maintains several functions in the body. Research shows that poor sleep can affect your health in the long run. Poor sleep has been linked to conditions such as hypertension, dyslipidemia, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes mellitus, and colorectal cancer. As an adult, you should be getting 7 to 9 hours of sleep per night to function at your best.
Quit habits that sabotage your health
Many of us indulge in daily habits that can affect us in the long run. While most of these habits may be obvious, others are subtle seem harmless at first. Try to avoid sleeping late, sitting for too long, scrolling through social media feeds late into the night, and skipping meals (especially breakfast). For the most part, your present state of health is a result of your daily habits so adopt positive habits.
Pay attention to your mental health
Depression and anxiety are two of the world’s most common mental issues and are far more prevalent than ever before. In case you didn’t know, your mental health is equally as important as your physical wellbeing. So, it is important that you pay attention to it and take the necessary steps that will help you stay in the right state of mind. Here is a post on how you can boost your mental health with healthy habits
Consume more green veggies
Green vegetables have been shown to lower the risk of some cancers, heart disease, and stroke. Yet, most people fail to consume a healthy serving of vegetables every day. If you want to prolong your life and cut down the risk of certain diseases, try to consume recommended portions of veggies per day.
Stay informed about your health
The internet abounds with so much information about how you can stay healthy. From health apps to blogs, there are so many resources you can leverage to maximise your health. Many of these resources help to keep you informed about your health, connect you with a doctor, and give you reminders on when to take medications.
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Go easy on yourself
At the start of a new year, it is normal to have big goals you want to attain like losing weight, having a fitness routine or changing careers. However, it is important to take things easy. Handling too many challenges at once can put pressure on both your physical and mental health. So, try to set small achievable goals and always have a Plan B in case any changes occur.
Drink more water
Your body needs water to easily digest food, detoxify it, and maintain proper organ function. The rule of thumb is to drink about two litres of water every day. In order for your heart to pump blood efficiently through your blood vessels, you need to stay hydrated. Furthermore, your muscles need water to keep going. So, have a reliable water source wherever you go.
Sources:
NHLBI
NCBI
Positive Psychology
Featured Image Source: Verywell Fit
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