The end of the year always seems to bring about New Year’s resolutions for many individuals. And while there are many resolution themes, a lot of these are centered around improving health and wellness, whether that’s weight loss, improved energy, better digestion, or muscle gain, to name a few.
Yet, few individuals actually stick to their resolutions, which is in large part due to failure of creating sustainable habits. That’s why, if you’re looking to improve your health in the new year, you need to adopt a variety of habits proven to foster health and well-being. Below, this article will go over some of the top ones to do just that!
5 Best Healthy Habits to Implement
You can make great strides in the new year for improving your health by following these 5 simple tips. (Of course, simple doesn’t necessarily mean easy!).
Eat More Whole Foods
In modern society, many people are chronically overfed but undernourished, meaning we consume too many calories but too few micronutrients (vitamins, minerals, antioxidants, etc.). Eating more whole foods, especially from meals made at home, is a great solution to this problem.
Whole foods not only provide you with the calories you need, they also come packed with a wide array of vitamins, minerals, and other key micronutrients to keep you healthy. Plant nutrients in particular, such as fiber, magnesium, and antioxidants, seem to be the most beneficial, given that many people are often low in these.
Some of the most nutrient-dense plant foods include leafy greens, berries, nuts, whole grains, and cruciferous vegetables. As for animal sources, fish/seafood, Greek yogurt, eggs, and lean meat are all nutrient-rich options.
If you want to practice a balanced diet, a good place to start is to include one source of protein, one source of healthy carbs (e.g. whole grains), a serving of healthy fats (e.g. olive oil), and at least one serving of vegetables and/or fruit with each meal.
Engage in Enjoyable Exercise
Another simple path towards better health is regular exercise. It is wise for most people to get at least 150 minutes of moderate (or 75 minutes of vigorous) exercise per week, a dose proven to improve all kinds of health outcomes.
Now, one of the main barriers to exercise is lack of enjoyment. That’s why it’s critical you find a form of exercise you enjoy. There’s no need to do a certain form of exercise just because someone told you you “need” to do it.
Whether it’s walking outside, playing pickleball, lifting weights, bodyweight circuits, yoga, swimming, or whatever else, there’s something enjoyable for everyone. You just have to find what that is.
Prioritize Sleep
In our hectic world, many people fail to get enough sleep per night, which negatively impacts virtually every health outcome, physically and mentally. While you may not be able to get the generally recommended 7-9 hours every night, you should try to get this amount as much as possible.
Just as important as sleep quantity though is sleep quality. To improve sleep quality, stick to a regular bedtime and wake time, try a wind down hour free of technology and other stimulation, and avoid heavy meals too close to bedtime. There are many other tips that can help too, but these are a good place to start.
Consume More Plant-Based Nutrition
Another way to nourish your body is to consume more plant foods. Plants are rich in many nutrients that people don’t get enough of, such as fiber, magnesium, vitamin C, and potassium. These plant nutrients support gut health, metabolism, heart health, energy, and more.
Plant-based proteins can also be a simple way to get more protein, while also promoting greater overall health compared to only consuming animal proteins. Some of the best plant-based proteins include beans, nuts, seeds, whole grains, and soy. As long as you eat a variety of plants, you’ll get all of the essential amino acids you need.
If you’re choosing to adopt a more plant-based diet, it’s wise to avoid or at least minimize many of the processed options (such as plant-based burgers, cheese, etc). Instead, consume plant proteins in their whole, natural form.
Practice Mindfulness
Today, many of us are constantly attached to technology and stimulation, whether that’s social media, email, TV, music, or your 1,300th Google search of the day.
Yet, this constant stimulation can stress the body and make it difficult to relax, both physically and mentally.
Mindfulness is a great way to combat this and restore peace to your mind and body. To do this, just pick a spot to go where you won’t be disturbed, and simply focus on your breath. Let the thoughts come and go as they will, and just let yourself be. Even just five minutes per day can yield benefits.
Try These Nourishing Dietary Supplements
In addition to the above practices, certain dietary supplements can be a way to further nourish your body, especially for those who can’t always get the nutrients they need every day.
Here are some supplements that you can consider adding to your routine to nourish your body in the new year:
- NutriDyn Fruits & Greens: NutriDyn always offers high-quality, well-researched formulas. Their Fruits & Greens supplement is filled with some of the most nutrient-dense fruits and vegetables, such as papaya, blueberry, carrot, spirulina, and beetroot. These all offer a huge selection of plant nutrients, including health-boosting antioxidants, which supports immunity, energy, metabolism, and more. This formula also offers digestive enzymes, probiotics, and fiber to support your total gut health.
- Ortho Molecular Indigo Greens Powder: Orthomolecular offers a line-up of evidence-based, pure nutritional supplements. Their Indigo Greens Powder offers a concentrated blend of some of the most nutrient-dense organic fruits and vegetables, such as pineapple, spinach, pumpkin, beet, and raspberry. These all provide the body with antioxidants to protect from free radical damage, while supporting overall vitality.
Changing your habits can seem a bit overwhelming, especially when you’re trying to improve your health. That’s why it’s important to focus on the basics, such as eating a more nutrient-rich diet, exercising regularly, prioritizing sleep, and practicing mindfulness. Just start with one small change at a time, and work up from there. After all, it’s about progress not perfection. Once you slowly start to implement these habits, you’ll nourish your body and mind to achieve a healthier, happier you.
FAQs
Can you get all the needed nutrients from a plant-based diet?
Yes. It is possible to get all the necessary nutrients from a plant-based diet, especially if you eat a variety of whole, unprocessed foods. With that said, there is a higher chance of becoming deficient in vitamin D and vitamin B12, especially for vegans. Always consult your doctor before starting a new diet or supplement plan.
Is plant protein beneficial for building muscle?
Yes. Plant proteins can help you build muscle because they contain essential amino acids. It is best to consume a wide variety of plant foods in order to get all of the essential amino acids to support muscle growth. Beans, whole grains, nuts, and seeds (as well as protein powders derived from those sources) support muscle growth and strength.
Are plant-based diets helpful for weight loss?
Yes. Plant-based diets can be helpful for weight loss, especially if they are centered around whole, unprocessed foods. Whole grains, fruits, vegetables, and beans are all high in fiber, vitamins, minerals, and other key nutrients that promote overall wellness as well as weight management. A plant-based diet is also naturally lower in fat, which may help you to lose weight more easily.
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