5 Healthy Habits To Start This New Year
In 2022, many individuals set health-based new year’s resolutions. The global health crisis has many families focusing on their well-being, working on improving their physical and mental health. Individuals can decrease their risk of attracting the COVID-19 virus and experiencing symptoms by improving their health this year.
Adopting healthy habits can be a difficult transition for many people, especially families with picky eaters. Fortunately, there are many transitions individuals can make to improve the health and well-being of their families without committing to drastic lifestyle changes. Utilizing technologies, engaging in activities and adjusting your consumption patterns may effectively improve your physical and mental well-being over time.
1. Advocate for Your Health
The first habit individuals may adopt in 2022 is advocating for their health. The health care system is currently overwhelmed with new COVID-19 variants, limiting their responses to different illnesses. It is important to do independent research about your symptoms and health risks before visiting the doctor.
Showing up to your annual appointments prepared is essential to maximizing your visit and physical health. Individuals may also assess the risks of their routines, advocating for change in controlled environments like the workplace. Desk jobs are creating adverse health effects from prolonged sitting, impacting many employees around the world.
Researchers found that individuals who sit for eight hours a day for work have similar health risks as smokers. Prolonged sitting can increase one’s risk of high blood pressure, heart disease and diabetes. Employees can advocate for their health at work by requesting standing desks.
They may also implement walking meetings instead of sitting in a conference room. You may additionally ask your employer to allow standing breaks every half hour to improve blood flow and reduce the risk of developing fatal health conditions. Individuals can also install air purifiers in their offices and homes to support their lung health.
2. Prioritize Air Quality and Hygiene
Air purification increases a family’s health and well-being by minimizing their development of allergies. . Many allergens remain airborne indoors, increasing one’s risk of asthma and other respiratory illnesses. High-efficiency particulate air (HEPA) purifiers remove nearly all pollutants from indoor environments. HEPA filters can also improve an individual’s sleep cycles, helping them reach deeper phases. Poor air quality contributes to snoring and other sleeping disruptions. Sleep deficiencies can decrease one’s immune system efficiency, increasing their susceptibility to viruses.
Hygiene is equally important. Even though COVID-19 isn't the world's only threat anymore, good hygiene habits are here to stay! Think of your hands as magnets for germs, especially in public places. Carry a sanitizer to zap those hitchhikers before they hitch a ride to your face. For an extra layer of defense, consider carrying an enovid spray for your nose. It targets your nasal cavity, that's where many viruses try to enter! Think of it as a bouncer for your airways, reducing the viral load before it can take hold. It is very easy to use; spray 2 to 3 times a day or as per your condition. But be sure to use it after you’ve been to a high-risk area.
And don't forget your mask! It's a superhero cape in disguise, protecting you from coughs, sneezes, and anything else someone might be fighting off. By keeping yourself sanitized and shielded, you're taking charge of your health and making every day a germ-busting adventure!
3. Increase Your Activity Rates
Another healthy habit to adopt this year is a consistent exercise routine. The Center for Disease Control (CDC) recommends adults partake in at least 150 minutes of physical activity each week. If spending that much time working out each week sounds intimidating, individuals can slowly transition into their exercise routine by dividing it into 30-minute intervals five days a week.
Health professionals also suggest breaking your physical exercise regimen up between aerobic and muscle-strengthening activities. Individuals can engage their whole family in physical activities by hiking, walking, biking and taking fitness classes together. You may also improve your health and well-being in 2022 by adjusting your dietary consumption patterns.
4. Start Taking Vitamins
Many health professionals recommend adding supplements to one’s diet, improving their consumption of necessary nutrients. Researchers discovered that nearly 31% of the population is deficient in at least one vitamin. Improving one’s dietary habits and taking vitamins can decrease their risk for certain illnesses.
Supplements are expensive, so it is essential to receive blood testing before investing in them to ensure optimal health benefits. Medical professionals also suggest trying to get your nutrients from the source before taking vitamins. If you are iron deficient, you may consume three ounces of beef, chicken liver, mussels, oysters or sardines to access high counts of heme iron.
Heme iron is more beneficial to an individual’s body than non-heme iron. The non-heme alternatives come from plant-based sources. Vegan and vegetarian consumers may take vitamin C with their meals to increase their absorption of non-heme iron.
5. Consume a Flexitarian Diet
Families can also adopt a flexitarian diet to improve their physical and mental health. There are benefits to consuming meat and a plant-based diet. Dietitians developed a healthy alternative to the consumption patterns, creating the flexitarian diet.
Over consuming red meat increases an individual’s risk of cancer and cardiovascular disease, impairing their health. Eating a plant-based diet also improves one’s chances of developing anemia, low blood pressure and eating disorders. Flexitarian diets follow predominantly plant-based consumption patterns, adding meat occasionally as a treat.
The diet also views meat as a side rather than a main element of meals. Decreasing one’s intake of red meat and finding dietary balance improve one’s physical health.
Making the Transition Towards a Healthier Lifestyle
Individuals can adopt healthy habits this year by getting the whole family on board with the transition. Setting family-wide intentions may also help individuals achieve their goals. Creating realistic goals using the S.M.A.R.T. technique can additionally improve the ease of one’s health transition.
Family members may also hold each other accountable to support their goals. They can conduct weekly check-ins to ensure everyone is following their exercise and dietary regimen. Developing a positive support system creates motivation and minimizes routine fallout.