How to start living a healthy lifestyle in the new year
As January approaches, you may start thinking about getting healthier in the new year. However, one of the challenges of this common resolution is understanding what a healthy lifestyle means and how to implement one. Some people may set vague goals, such as having a healthy diet, exercising more, or losing weight. However, when working to live your healthiest life, knowing what specific steps to take may increase your chances of making lasting changes.
Evidence-based healthy lifestyle habits for the new year
The phrase “healthy lifestyle” encompasses various behaviors contributing to physical and mental health and wellness. It can be helpful to investigate the most evidence-based, researched healthy habits you can focus on for the new year and beyond, including the following.
Incorporate nutritious foods
Eating a diet rich in fruits and vegetables, whole grains, lean protein, and healthy fats can lower blood pressure and cholesterol and may prevent chronic health conditions like heart disease, diabetes, and certain forms of cancer.
Many nutrition plans are advertised online, but experts often recommend diets like the Mediterranean diet. A resource to find evidence-based nutrition guidelines is the American Heart Association website or the US Department of Health and Human Services (DHHS). Consult your doctor before starting a strict diet, as everyone is unique, and what works for one may not work for another.
Practice stress management
Stress can be a major contributor to health concerns today. In the 21st century, a significant number of people work high hours, extend themselves beyond their limits, and have trouble making time for themselves. Stress management can be a positive way to make beneficial choices in the new year.
You can try stress management via healthy eating, exercise, and sleep hygiene. These practices can be mental health supports as well as physical health boosters. Mindfulness practices like meditation are another way to care for your mental health. If stress is overwhelming in your life, working with a licensed therapist can be helpful in getting it under control.
Try physical activity
Exercise can be a highly individual practice and may be about finding activities you enjoy that your body can do safely. Some people may enjoy working in groups or taking a fitness class at their local gym. Others may prefer to exercise alone or combine these approaches. Cardiovascular activity, strength training, flexibility, and balance may offer a well-rounded routine.
Get more sleep
Getting seven to nine hours of quality sleep has several health benefits. It can improve focus and mood, decrease stress, facilitate better resilience, strengthen immunity, and protect against several physical and mental health conditions.
To ensure better sleep habits, start by setting a sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning, even on weekends. Create an environment for sleep by keeping your bedroom dark and cool and refraining from using your devices an hour before bed. If you struggle to fall asleep at night, turning off the lights and drinking a hot, non-caffeinated beverage may be helpful.
Spend time outside
Going outside can be beneficial in various ways, and nature has been found to improve mental health. Vitamin D from the sun is absorbed through the skin, and walking outdoors can be beneficial. In addition, being in a green, natural environment is advantageous. For example, “forest bathing” can lower high blood pressure and cortisol levels and improve mood.
Focus on building supportive relationships
Social isolation of even healthy individuals can lead to psychological and physical disintegration. Active and close social groups strongly protect mental health and, in turn, physical health. Those with active friends and family groups tend to be healthier and happier, with greater resilience to stress. If you do not have many healthy relationships, consider making new ones by joining groups, clubs, or social events.
Make and keep medical appointments
When life gets busy, dropping yearly physicals and health testing may seem easier. However, committing to healthy living may include keeping up with annual and preventative checkups. Talking to your doctor can help you catch health challenges early on and discuss the types of lifestyle changes that might benefit you.
Create specific goals that align with your values
Maintaining healthy habits can help create specific, actionable goals that are individualized. If you become overwhelmed by a list of healthy habits that are difficult to achieve, you may be more likely to drop them. You can keep moving forward by choosing a few reasonable, highly motivating goals.
Break each goal up into smaller steps. For example, if your overall goal is to eat healthier, start by adding a vegetable to your dinner. Swap white bread for whole wheat bread. Drink flavored water instead of soda. Adding these little changes over time may help you reach your goal and maintain it.
Connect with a professional for more help
If the change you’re looking for in your life is intense or stress management is one of your main goals, therapy may be a beneficial support option. Cognitive-behavioral therapy (CBT), in particular, is designed to shift patterns of thought and behavior into healthier, more positive directions.
Online therapy may be a beneficial alternative if making one more appointment over the holiday season seems impossible. With an online therapy platform like BetterHelp, you can be matched with a licensed therapist that meets your needs and participate in sessions via phone, video, or live chat. In addition, you can access other resources like support groups, worksheets, and journaling prompts.
Studies show that online therapy can be as effective as in-person therapy, and sometimes more so. In one study, online CBT was found to result in higher depression and anxiety symptom reduction than face-to-face therapy and was more affordable. In addition, participants reported a greater quality of life after treatment.
Takeaway
- Previous Article
- Next Article