The term healthy refers to a state of complete physical, mental, and social well-being, according to The World Health Organization (WHO). To achieve good health, one must use personal and social resources available to ensure an individual can function throughout their everyday lives.
As the new year commences, maintaining good health should be the number one priority on your wish list. Because with good health, wealth is inevitable, and the reverse is true.
One of the best ways to achieve this is by setting health goals, such as losing weight, following a healthier diet, and starting an exercise routine. However, there are caveats because the health and wellness resolutions chosen are highly restrictive and unsustainable.
As a result, most people break their resolutions within a few weeks, which is why people keep making the same resolutions year after year. The only solution is to make resolutions that can improve health and are easy to sustain for life.
Here are our proven health tips to help have good health in 2024 and beyond.
1. Eat More Whole Foods
The easiest and most sustainable way to improve overall health is to eat more whole foods because whole foods, like vegetables, fruits, nuts, seeds, whole grains, and fish, contain nutrients helpful for the functionality of your body at an optimal level.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels and decrease your risk of certain diseases, such as type 2 diabetes. So, adding more whole foods to your diet can be done slowly and consistently.
A whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels and decrease your risk of certain diseases, such as type 2 diabetes.
For example, if you are not used to eating vegetables, you can start with one serving of your favorite veggie type to your diet daily.
2. Sit Less and Move More
Whether it is due to having a deskbound job or simply being inactive, the majority sit more than they should. However, sitting for long hours can negatively affect your health.
It may be related to an increased risk of overall mortality in both males and females. Thus, resolving to sit less is a simple and attainable resolution to fit your lifestyle based on your preferred schedule.
For example, if you have a desk job that requires long periods of sitting, resolve to go for a 10-minute walk at lunch or to get up and walk for 5 minutes every hour. Probably, this is something you can do sustainably!
3. Reduce Sweetened Beverages Intake
Reducing your sweetened beverage intake is ideal, considering that sugary drinks are related to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults.
Though quitting sweetened beverages might be challenging for most people, you can gradually minimize your intake.
4. Get More Quality Sleep
Having enough sleep is an essential part of overall health, and sleep deprivation can lead to some consequences. For instance, lack of sleep may increase your risk of weight gain, heart disease, and depression.
We understand that there are many reasons why people don’t get enough sleep. But it’s crucial to focus on your schedule and lifestyle to determine the best ways to improve sleep quantity and quality for good health.
For instance, reducing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are simple ways to improve your sleep hygiene.
5. Find A Physical Activity That You Enjoy
It is not something new that every new year, people purchase expensive membership programs at gyms, workout studios, and online fitness programs in hopes of shedding excess body fat in the year to come.
Even though most people start strong, some don’t make their new routine to a lasting norm. So, to increase the chances of making your fitness resolutions stick as planned, choose an activity based on enjoyment and how it fits into your schedule.
For example, taking a half-hour walk, jogging or bike ride before work, or swimming at a gym after work are simple and sustainable exercises you can live up to.
You can also set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day, because making a more realistic goal can enhance the chances of making your new routine last, especially if you’re new to working out.
6. Take More Time for Yourself
Taking time for yourself is not selfish. It’s imperative for optimal health and well-being, which is true, especially for those in caretaker roles, such as parents and healthcare workers.
For people with busy schedules and limited time, resolving to engage in a self-care routine may take some planning. However, it’s well worth your time investment.
Please note that self-care doesn’t have to be in detail or time-consuming. It can simply mean attending your favorite weekly yoga class every Friday or else cooking a healthy meal for yourself every Sunday evening, and so on.
7. Cook More Meals at Home
Research shows that people who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go.
A study of 11,396 adults found that those who ate five or more home-cooked meals per week were 28% less likely to become overweight, compared with those who ate fewer than three home-cooked meals per week.
To achieve this, start by making one meal daily, then increase the frequency over time until you make your meals at home.
8. Limit Screen Time
Today, many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices, particularly scrolling through your phone, has been linked to depression, anxiety, and loneliness in some studies.
Setting a resolution to limit the screen time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity and mental well-being.
9. Try Meditating
Since ancient times, meditation has been an evidence-based way to promote mental well-being. It is helpful for people who have anxiety or depression.
Trying out this practice is a perfect resolution for your 2024 because there are many ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start.
10. Rely Less On Fast Foods
As a result of busy schedules, many people rely on fast foods, such as packaged chips, cookies, frozen dinners, and so on, for a quick meal or snack. Although these items may be tasty and readily available, they affect your health if eaten too often.
Frequent fast food intake is associated with poor overall diet quality, obesity, and an increased risk of numerous conditions, including heart disease and diabetes.
To cut back on your consumption of these fast foods, resolve to prepare more meals at home using healthy ingredients.
11. Use Healthy Products
What you put into your body can significantly impact your health. However, what you choose to put onto your body and what products you use in your home matter.
So, make it your New Year’s resolution to purchase more natural beauty products like cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.
12. Reduce On Alcohol Intake
Although alcohol can sometimes fit into a healthy diet, downing too much of it can negatively affect your health. Frequent alcohol intake may keep you from reaching your health and wellness goals as a result of limited time and dealing with hangovers.
If you think reducing alcohol intake may be helpful for you, set a reasonable goal to keep yourself on track, such as limiting drinking to weekend nights only or setting a drink limit for the week or month, if possible.
If you need a non-alcoholic beverage idea to replace your usual cocktail, try fruit-infused sparkling water or kombucha for the same experience.
13. Try a New Hobby
Adults more often let once-loved hobbies fall by the wayside as they get older due to busy schedules or lack of motivation at all.
However, research shows that partaking in a hobby that you love can help you live a longer and healthier life.
Resolve to try out a hobby of your interest or pick back up a hobby that used to bring you joy in your previous days.
14. Visit Your Doctor
Getting examined regularly by your healthcare practitioner is crucial for many reasons. So, regular blood checkups and necessary screenings can help identify potential problems before they become more serious.
Though your routine of doctor’s visits depends on many things, including the type of medical care, age, and medical history, most experts recommend seeing your primary care physician at least once a year for a checkup.
The Bottom Line
Though most New Year’s resolutions usually live for a short period, the healthy resolutions listed above are sustainable tips to improve your physical and emotional health that is sustainable for life.
Creating a healthier relationship with food and taking better care of your body and mind can drastically improve your health.