New Year, Health You

With a New Year it is a great time to make changes to work toward a Healthier You! Making healthy habits you can achieve with simple choices that help you stay positive. Some of these choices may include:

●Start your day with a tall glass of water.
You’re already dehydrated when you wake up in the morning, so drinking water, broth, or herbal tea will help energize you, improve your complexion, and help regulate your blood pressure. An easy way to remember if you’re getting enough water is to drink half your body weight in ounces.

●Walk for 10 minutes at a time.
Make it easier by walking for 10 minutes each day. Go longer if you feel like it but commit to those 10 minutes to establish the habit. Gradually add minutes, distance, or more 10-minute walks into your day. Just 2 hours of exercise per week can improve your heart health, lung capacity, blood pressure, and weight.

●Take a day off to take care of your mental health.
If you’re feeling overwhelmed by job stress, life changes, or family responsibilities, get the support you need. Making your health a priority can be challenging when you’re busy or taking care of others. The pandemic continues to add stress for all of us, which affects home, work, and school. Many people find it difficult to take a “sick day” to care for their mental health through it all.

●Swap one takeout meal for a home cooked one.
If you’re short on time, try chopping vegetables or meal-prepping on the weekends and freezing meals to eat throughout the week. Or swap one takeout meal with a healthy, one made at home each day or once a week. It’s easier to grab takeout when you’re busy and tired. But it’s never as healthy as fresh meals made at home.2 People who cook meals at home can control the ingredients – and calories – in each meal, and they also have improved health, lower weight, better sleep, and higher energy levels.

●Wash your drinking cup and coffee mug every day.
Replacing or cleaning those items you use every day helps prevent the spread of harmful bacteria and viruses. In particular, anything that stays wet, including shower towels, toothbrushes, and water cups, may have more germs than you realize. If you’ve been sick, quarantine your toothbrush so it doesn’t spread germs to other toothbrushes nearby, and replace it afterward. Also helps to disinfect it regularly with an antiseptic mouthwash. Wash and completely dry your cup and mug daily, even if you’re not sick and only drink water.

●Go to bed at the same time every night.
Sleep experts say high-quality sleep is as “important to your health and well-being as nutrition and exercise. Most adults need 7 hours of quality sleep each night to perform at their best, fight off infections, have better heart health, and weigh less.

To create a healthy sleep routine and reset your schedule, go to sleep and wake up at the same time every day, even on weekends. Make your bedroom as dark as possible and unplug from your phone or electronics a few hours before bedtime