Written By : Dr Andrew Kan (Last Updated on April 22, 2024)
With 2023 just around the corner, it may be time to adopt healthy habits. This guide will go over ten of them so you know what to do going forward. This will also give you an idea of planning it all out.
We’ll provide you with our recommendations. It’s always a good idea to put together the best self-care plan when it comes to diet, exercise, and curbing bad habits. You may be reading this before or after the new year.
Nevertheless, now is the time to get started. Let’s begin with this list of healthy habits.
1. Abandon substances like drugs and alcohol
If you are using drugs or alcohol, it’s only a matter of time before things can get worse. You can get the help you need right now if it’s starting to become a problem. To get started, learn more about Epiphany Wellness and what they can do for you.
Whether you’re using these substances to have fun or to self-medicate, it can take a turn for the worse. Don’t risk your life with every drink or hit of drugs you’re taking into your body.
2. Make hydration a key priority
The average adult will need anywhere from 8 to 12 glasses of water per day. Hydration will also be important in keeping your body healthy inside and out. Don’t believe us?
Try drinking water for 30 days and see what it does for you. You may notice a change in your blood pressure, skin quality, and even mental sharpness. Considering that our bodies are made up of 70 percent water, including more of it can make your body healthier.
Carry a water bottle with you most of the time. Skip out on the soda and sugary drinks. That may be a challenge, but you might have what it takes to resist.
3. Put together an exercise plan that fits you best
Everyone’s fitness goals are unique. So it may be a good idea to consider putting together an exercise plan that will fit yours. It’s important that you allocate 150 minutes a week towards working out.
Doing basic math, that’s 25 minutes each day for six times per week. Or if you want to keep it to five times a week, that’s 30 minutes. Choose a timeframe that works best for you.
As for the workouts themselves, it can be cardio, weight training, or even bodyweight exercises. You don’t have to go into extremes. It can be light workouts for every session.
4. Eating healthy is also key
Healthy eating and regular exercise always go hand-in-hand. If you are losing weight or building muscle, you’ll want to know exactly what to eat. This means getting rid of the sugary foods such as candy and even some baked goods.
You may find yourself tempted to grab a bag of chips at the supermarket. If that’s the case, try rerouting yourself to the produce section. Grab a fruit cup or a veggie platter that you can snack on.
You can also consider intermittent fasting (IF). This allows you to fast and then eat for certain time periods. For example, you fast for 16 hours and then use an 8 hour time window to eat.
5. Learn to manage stress better
Stress may be unavoidable. Yet, you can do your part to manage it better. There are many ways to approach it.
One of our favorite methods is practicing mindfulness exercises. One of them is a simple breathing exercise where you spend a few minutes in a quiet room. All you do is breathe in through the nose and out the mouth.
Focus on the breath, acknowledge any wandering thoughts and noises, and just stay focused. You’ll be aware of what’s triggering your stress. You’ll also be able to remain calm under pressure as you go.
6. Get better sleep
The average adult should get at least 7 to 8 hours of sleep per night. You may have struggled with sleep in the past. So now may be a good time to get a sleep schedule going.
This will mean preparing for it ahead of time. If your bedtime is 10pm, you’ll want to cut off the caffeine consumption at noon every day. Also, you’ll want to power down the electronic devices starting at around 8pm.
Your sleeping environment should also be dark, cool, and comfortable. You’ll also want to worry less so it doesn’t keep you up at night.
7. Find a healthy work/life balance
This may depend on your work situation. A work/life balance will be important. Especially when you don’t want to overwork yourself over the course of a week.
You can delegate tasks to others. You may even automate other tasks, if possible. You may be running a business and place work/life balance up top in terms of importance.
If you have that power, you can make your life easier as well as the lives of your employees. Come up with strategies where a better work/life balance is possible so you can be productive at the office and spend more time at home with family.
8. Sit less, move around more
We have a tendency to sit around all day and watch Netflix. Or we may be sitting at a desk for long hours. Regardless, it can harm you rather than help you. To that end, you’ll want to be able to move around every hour or so.
You can get up and move around for about 15 to 20 minutes. This can be done with stretches, taking a walk around the block, or whatever will get you in motion. Doing this regularly will ensure that you’re warding off various health problems including obesity, heart disease, even depression.
9. Cut out the smoking
Smoking is an unhealthy habit that we should have mentioned earlier. Smoking can lead to various health issues such as cancer and heart disease. The sooner you quit, the better.
This can be a challenge to do cold turkey. You will need to ask your doctor for any treatment options that will best suit you.
10. Regular checkups
These include but are not limited to your annual checkups at your doctor and also twice a year at a dentist (for oral health). Both of these will be crucial to your overall health.
Did you know that your oral health can correlate with your physical health? It’s true. Poor oral health can lead to various issues down the road including heart issues.
Take care of your teeth and the rest of your body will take care of you.
