New year, same you? That’s not a bad thing! I’m sure you’re pretty great just the way you are, but there’s always room for growth. A new year is a great time to start off with a clean slate and cultivate some new habits that will take you into the next decade. I’m guessing most of us wouldn’t mind having a healthy beach bod, a Bezos-size bank account, and the zen of a Buddhist monk. While healthy habits alone won’t get us there, they can help us feel as complete (well, almost). Here are some healthy habits for the new year and some tips to see them through.
1) Write things down.
Juggling all our tasks and appointments might make us feel more like an octopus than a human. Somehow we pull it all off with just two hands, but we only have one brain. Help it out by writing things down.
Not writing things down leaves a bit of uncertainty in the mind. Your brain is aware that there’s a ton of things to do, but it’s not aware of what they are which can easily lead to anxious thoughts.
When we write something down, the hippocampus region of the brain takes inventory of it. Future tasks are now tangible items with visual representation in our memory banks. Therefore, we’re more likely to recall the task and complete it. That’s why people who write down their goals are 42% more likely to accomplish them.
2) Practice self-care.
2020 is the year of self-care—-that “me time” when we actually do what’s best for ourselves. Start treating yourself more in the new year. We live such hectic lives, catering to the needs of others that by the time our day comes to an end, we forget to check in with ourselves. The irony is being too selfless can drain our energy and prevent us from giving others the best version of ourselves. So go get that massage, kick back and enjoy a good book, get to that Zumba class, or whatever it is that replenishes your soul.
3) Schedule it.
Now that you know what your self-care ritual is, get it on your calendar, even if that means getting up earlier. From Elon Musk to Ellen Degeneres, some of the most successful people are early risers. Getting up before the interruptions start allows you to get some clear perspective.
4) Get more rest.
We’ve been told that eight hours of sleep is ideal for optimal functioning. Sometimes that can be hard to do, especially if you have a spouse, kids, work, pets, and an addiction to The Marvelous Mrs Maisel. So, let’s find a happy compromise. Try to get at least seven hours of shut-eye.
If you’re having trouble sleeping, consider natural remedies vs medicinal drugs. Some pharmaceuticals contain non-steroidal inflammatory drugs (NSAIDs). Research shows that long-term use of NSAIDs increased the “risk of dying from endometrial cancer among a cohort of more than 4,000 patients.”
Oh, and try giving your phone a rest at least an hour before bed. Blue light rays from your phone disrupt melatonin production. Read a book instead or at least get yourself a stylish pair of blue light blocking glasses.
5) Unplug.
Speaking of phones…did you know that, on average, a person will check their phone 52 times in a day? Consider spending less time with your phone. Time block your phone browsing and then put it somewhere out of sight. Then use that extra time you have to do the things that genuinely matter (see #2).
6) Meditate.
Research shows that meditation is a useful tool for lowering cortisol levels. When we’re under immense stress, our body secretes this hormone to trigger the immune system.
Naturally, the immune system’s first line of defense is inflammation. Chronic inflammation makes it easier for free radicals to become squatters in your system. The best way to evict them is to lower cortisol levels through meditation.
That means meditation not only clears the mind, but it helps fight the spread of disease. In other words, meditating is one of the cheapest forms of cancer prevention out there. It’s absolutely free!
Start with five minutes per day. Pay attention to your breath. Actively think about inhaling and exhaling as you do. Every time your mind drifts, go back to the rhythmic flow. Before you know it, five will become 10, and you’ll feel calmer.
7) Cut the frap (out of your coffee).
Did you know coffee has health benefits? It’s rich in antioxidants, making it good for cancer prevention. It also helps us focus, boosts our brain function, and is a great tool for diabetes prevention. Well, that is, if we stop overdressing our coffee with all the extras.
We sometimes treat our Venti like an all-you-can-eat buffet. After all the milk, chocolate syrup, caramel drizzle, and whipped cream, you hardly have any room for coffee. Instead of a caffeine buzz, we’re running on a sugar high!
Over time, the refined sugars, artificial sweeteners, and fatty creamers we add to our beverages start to build up plaques in the arteries. Once heart-healthy, coffee now becomes the very thing that’s causing cardiovascular disease!
8) Go to the doctor.
You know the saying: An ounce of prevention is worth a pound of cure. Many of us are guilty of putting off doctor’s visits 🙋♀️ but these checkups are essential for optimal health. Especially when it comes to cancer prevention. Make sure you regularly get a physical and blood tests. Find a functional medicine doctor that takes a holistic look at your health and helps you get to the root cause of any issues. Also, keep up with other important health practitioners like your dentist because a cleaning is way more fun than getting a filling.
9) Try supplements.
When visiting the doc, ask about all-natural supplements. According to the Centers for Disease Control (CDC), over 47 million unnecessary antibiotic prescriptions are written every day. Just imagine how many other scripts are handed out prematurely, as well. There are so many natural supplements that may eliminate or prolong the need for pharmaceuticals without the negative side effects. For instance, turmeric curcumin is an excellent supplement for promoting heart health.
10) Do Good. Feel Good.
Volunteering helps you put life into perspective. It makes all of the woes you experience day in and day out feel so small. There are millions of humans and animals that need support. Be that system for them in 2020. Carve some time out of your schedule to give back to the community. You will feel a sense of fulfillment like nothing else in the world.
11) Stay in touch (with loved ones).
While 2020 is all about putting yourself first, don’t forget the ones who brought you to the dance. It’s important for us all to have a good support system. Send a text to someone you care about. Even better, FaceTime them or invite them over for coffee or a glass of wine! Make time for those who matter. You never know when they’ll need you, and vice versa.
12) Invest money.
We all need to be thinking about retirement. We’re not meant to work forever. It may seem like a long way down the road, but the earlier you start the bigger your nest egg will be (thanks to compound interest).
If you work for a company that matches your 401k contributions, put in at least what they’ll match. Not good at saving? Consider automating with apps like Acorns or Stash and watch your savings build up over time without having to lift a finger!
13) Go outside more.
Nature is healing. Unfortunately, we don’t get enough of it. We spend the majority of our day in our home or office around germs and other indoor air toxins. Cleanse your lungs and step outside.
Over one billion people have a Vitamin D deficiency. Vitamin D is a catalyst for so many molecule functions. Low levels can cause several problems, including mental health issues. This essential mineral is mostly provided by the sun. So, make time to go outside and get some quality time in with the sun!
14) Let it go.
Is there something from 2019 that didn’t serve you well? Bad health habits? Toxic relationships? Follow Elsa’s lead and let it go. Consider eliminating or distancing yourself from the things in your life that are holding you back or bringing you down. Let go of any bitterness or grudges. Forgiveness has a ton of health benefits…
- Healthier relationships.
- Improved mental health.
- Less anxiety, stress and hostility.
- Lower blood pressure.
- Fewer symptoms of depression.
- A stronger immune system.
- Improved heart health.
- Improved self-esteem.
15) Start using essential oils.
Essential oils…ahhhh, they smell good and can help us feel good too. These pleasant scents are made possible by molecules called terpenes. Fortunately, terpenes also come with a load of health benefits.
People use essential oils for everything from lifting their mood, to easing stomach pains, to purifying the air. Many of these essential oils are antibacterial, antimicrobial, and anti-inflammatory. So, get a diffuser and mix and match with scents. You’ll be energized and ready to crush it in 2020.
New year, fresh start. Let’s do this!