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Out with the old, in with the new. It\u2019s a new year, so why not start fresh with some healthy habits? <\/p>\n
Here are seven easy habits you can create to improve your overall health. They\u2019re all fairly simple and shouldn\u2019t take much time out of your schedule. And, hey, you may already be doing some of them! <\/p>\n
1.\u00a0Skip the juice and go for the fruit<\/p>\n<\/h3>\n
A glass of OJ in the morning may seem like a good idea, but it\u2019s not the best way to get your fruit in for the day. \u201cIt takes six to eight oranges to make a glass of orange juice,\u201d said Sophia Yen, MD, MPH, cofounder and CEO of Pandia Health and a member of HealthyWomen\u2019s Women\u2019s Health Advisory Council (WHAC). \u201cYou’re just mainlining sugar straight into your blood. If you eat the orange instead, you get less sugar and you\u2019re getting the fiber and the satiation.\u201d<\/p>\n<\/div>\n
2.\u00a0Practice gratitude <\/p>\n<\/h3>\n
Being grateful isn\u2019t just good for your character \u2014 it\u2019s good for your health. Studies have shown that practicing gratitude daily can improve sleep, mood and immunity. Feeling thankful can also decrease depression, anxiety, difficulties with chronic pain and risk of disease. You don\u2019t have to alter your life much to begin practicing gratitude. You can begin by incorporating a gratitude mindfulness practice into your morning, or by simply thinking of what you\u2019re grateful for each day. You can take it a step farther and spread joy by sending thank you texts to friends and family every evening to close out your day.<\/p>\n<\/div>\n
3.\u00a0Eat at the same times every day <\/p>\n<\/h3>\n
Because our circadian rhythms, metabolism and nutrition are closely linked, research shows that eating food at the same times every day helps our systems sync up, leading to a more rested, nourished and balanced system. <\/p>\n
\u201cDo your best to eat your meals at the same time every day. Our bodies love schedule and regularity,\u201d Yen said.<\/p>\n<\/div>\n
4.\u00a0Go for a light walk after a large meal<\/p>\n<\/h3>\n
Even just a short 10- to 20-minute walk after a large meal has health benefits. It can help you feel fuller, reduce heartburn and acid reflux, and help control blood sugar. \u201cWalking after a meal aids in digestion by speeding up the time it takes food to travel to the small intestine,\u201d said Isa Kujawski, MPH, RDN, a functional mind-body nutritionist and the author of \u201cThe Book of Korean Self-Care.\u201d<\/p>\n<\/div>\n
5.\u00a0Write in a journal<\/p>\n<\/h3>\n
The mental health benefits of journaling are vast. Research has shown that journaling can not only help reduce stress and anxiety, and help you cope with depression but it can also help you prioritize problems so you can tackle challenges better. <\/p>\n
Angela Ficken, a psychotherapist, recommends keeping a journal handy to keep track of your successes and mistakes so you can get yourself back on track. <\/p>\n
\u201cSeeing where you\u2019re successful or not can help you process your thoughts and emotions faster than having them stew in your mind, and it allows you to see that even when you\u2019re going through a hard time, you do have successes and small wins,\u201d Ficken said. \u201cJournaling can be a wonderful strategy for our general mental well-being, and when practiced consistently, it can accelerate your progress in fighting stressors.\u201d<\/p>\n<\/div>\n
6.\u00a0Practice mindfulness (even just while brushing your teeth)<\/p>\n<\/h3>\n
“I think one of the keys to good mental health is mindfulness, or simply, practicing being in the moment,\u201d said Susan Whitman, MS, PA-C, NBC-HWC, a faculty member at the integrative health and wellness program at the University of Vermont. She recommends mindfulness as a daily habit. \u201cChoose an activity a day that you will do \u2018mindfully.\u2019 It doesn’t have to be long, but you need to work to do only this one thing and give your full attention to it.\u201d <\/p>\n
Sure, you can break out the yoga mat and do a full meditation session, but you can even practice mindfulness while brushing your teeth. <\/p>\n
\u201cWhile you are brushing your teeth, bring all your energy and attention to the act,\u201d Whitman said. \u201cSmell the toothpaste. Feel the bristles against your teeth and gums. Notice how your hand is moving. Watch your movements in the mirror. Hear the sounds it makes. Notice the thoughts that come into your mind, any judgments, and let them go, bringing your attention back to all the sensations of the moment.\u201d<\/p>\n<\/div>\n
7.\u00a0Recognize and reward your positive habits<\/p>\n<\/h3>\n
\u201cDetermine what rewards are meaningful to you and use them to connect positive behaviors to your desired outcomes,\u201d Ficken said. \u201cIt\u2019s not just for kids \u2014 rewarding yourself can be a great way to help you develop positive habits and keep them.\u201d<\/p>\n
Rewarding yourself doesn\u2019t have to look like overindulgence. It can just be self-care. Start that new book you\u2019ve been wanting to read, enjoy a bubble bath or spend some time just doing nothing at all.<\/p>\n<\/div>\n