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Year after year, New Year’s resolutions are set with the goal of better health in mind. And rightly so. Of the top 10 deadliest diseases, almost all of them are preventable. But knowing what goals to set and how to achieve them can be a challenge. To make it simple, we have laid out our top seven New Year’s resolutions you can make in 2019 to achieve better health.
Add a little activity into every day
This doesn’t need to be an overwhelming goal. You do not have to spend 60+ minutes in the gym seven days a week to be considered physically active. In fact, studies show that you only need a minimum of three, 60-minute sessions a week. Or 25 minutes a day, seven days a week.
As you can see, there is not one way to implement exercise into your life. Set your goal to reflect your likes, your abilities, and your lifestyle. For you this could mean taking a long walk, playing tennis, going to a yoga or Zumba class, or hitting the weights. Set yourself up for success!
Get 7-9 hours of “zzz’s” a night
You hear it all the time; sleep is crucial for your health. Without it, you are at risk for diabetes, heart disease, depression, and ADHD just to name a few. As a result, millennials and generation X have become known as the “Tired Generation.” Make it a goal to take yourself out of this category in 2019.
As an adult, you should be getting anywhere from 7-9 hours a night. Have trouble sleeping? Try putting all electronics away 30 minutes before bed, implementing a consistent bedtime, or visit BrainForest for neurofeedback training.
Put extra effort into your face-to-face relationships
Advances in technology have boomed over the last decade. As a result, 77% of Americans have at least one social media account. Although humans are more connected now than ever, feelings of depression, loneliness, and isolation are increasing. Make it part of your New Year’s resolution to create or improve your human interaction and social wellness.
This could mean getting coffee with a friend once a week, sparking up a conversation with one stranger a day, or joining one, new social group (and being an active participant). Whatever it looks like for you, nurturing your relationships is a vital part of your wellbeing.
Eat less sugar
Like exercise, your New Year’s resolution revolving your diet doesn’t have to be extreme. The changes you make should be achievable. A simple place to start would be to eat less sugar and more brain food. Women should be getting less than 25g a day and men should get around 37.5g. This may be a huge jump down from what you’re getting now, so cut back slowly. Swap foods like cereals, cookies, candy, and processed foods out for healthier options. Or, start by nixing your daily coke!
Mindfulness is a technique used to bring yourself to the present moment. Implementing this into your life can help reduce feelings of stress or anxiety. Don’t let this feel overwhelming. Incorporating mindfulness into your life can mean noticing every red car on your way to work, or focusing on your breath in times of stress. It could also mean getting up 20 minutes earlier, or going to bed 20 minutes later so you have time to meditate or pray.
Stop a bad habit
Are you a smoker? Make this the year you quit smoking. Heavy drinker? Make this the year you quit drinking. Or maybe you have a bad habit of tearing yourself down every time you look in the mirror. Make this the year you build up your self-confidence. The best way to stop a bad habit is to replace it with a good one.
Instead of smoking, try chewing on a toothpick or a straw. Instead of drinking, hit the gym and release your feelings that way. And every time you look in the mirror, tell yourself you love your stomach, even if you don’t. These are just examples. But you can use the same concept to change whatever bad habit you have. Neurofeedback training can also help if your negative habits are a result of depression or anxiety.
Take care of your brain
Your brain is responsible for keeping you alive. Give it a little bit of love in 2019! Things like exercise, sleep, nutrition, thoughts, and habits all have an effect on your brain health. But, sometimes your brain needs an extra boost. Neurofeedback training is a pain-free, drug-free, non-invasive way to improve your brain functioning. It can be used to help treat anything from anxiety, depression, Autism, and migraines to insomnia, ADHD, PTSD, and concussions.
Make 2019 Happy and Healthy
The new year is a time for a new purpose and fresh motivation. Take advantage of this by setting attainable goals that help you get healthy and happy. Not sure where to start? Try adding activity into your day, getting good sleep, improving relationships, eating less sugar, practicing mindfulness, replacing bad habits, and taking care of your brain.
Need help achieving a happy, healthy brain? Come see us here at BrainForest Centers! Give us a call at (317) 288-9828 to schedule your FREE consultation. Happy goal setting!