If you were going on a long road trip, you would not just get in the car and leave. If you did, you would arrive hungry, tired, and exhausted. That is how you would feel if you jumped into a new lifestyle without planning.

Before January first arrives, outline the changes you want to implement and decide how you will integrate them into your timeline. Remember that taking action rather than tackling everything at once may be better.

SETTING GOALS

Goals help you measure your progress. Therefore, you need to comprehend where you want to end up and how to get there. When setting your targets, you need to make logical goals:

• Measurable
• Specific
• Realistic
• Attainable
• Timely

For example, a logical goal would be walking for fifteen minutes three days a week or preparing a new healthy recipe each week for January.

CONSUME BREAKFAST EVERY MORNING

Everyone has heard that breakfast is the most substantial meal of the day. It is. Eating a big healthy breakfast as early as possible will give you more energy, lead you to make healthier choices throughout the day, and keep you full so you will eat less later.

INCREASE YOUR CONSUMPTION OF WHOLE-GRAIN FOOD

Studies prove that daily whole grain food benefits the cardiovascular system and reduces the risk of type 2 diabetes.

Next, we will list some whole food you should include in your daily meal plan:

• Fresh fruit and vegetables
• Seeds and nuts
• Whole grains
• Fish

How you eat your food daily is also as crucial as getting the correct type of food. Try to cook your meals at home with fresh organic produce for the highest quality diet and better health.

CONSUME PLENTY OF VEGETABLES

Vegetables contain nutrients, water, fiber, and very few calories. If you fill half your plate with vegetables, you will fill up faster and reduce calories without feeling deprived. Use herbs and spices to enhance vegetables instead of using butter or salt to flavor them.

REDUCE CONSUMPTION OF SUGARS AND SUGAR-SWEETENED BEVERAGES

Sugary drinks and sugars negatively affect your body and lead to obesity, cardiovascular disorders, fatty liver disease, cavities, oral health problems, and insulin resistance.

Progressively reduce your daily sugar intake and watch your body make a healthy turn. Do not rely on processed sugars in fast food, sweets, and soft drinks. Instead, choose fresh fruit juices and natural sweeteners such as honey or dates to satisfy your sugar cravings.

ENSURE YOU GET A GOOD NIGHT’S SLEEP

Sleep is crucial for the healthy functioning of your body. Conversely, sleep deprivation may lead to various psychological disorders, such as anxiety and depression. Disrupted sleep cycles can also contribute to unhealthy weight gain.

Next, we will present you with some proven tips for getting a better night’s sleep:

• Minimize your screen time and blue light exposure.
• Reduce your caffeine intake at the end of the day.
• Do not drink alcohol or limit its consumption.
• Exercise regularly but not before bedtime.
• Avoid long naps during the day or irregular naps.

PERFORM A PHYSICAL ACTIVITY YOU ENJOY

Being fit and healthy can mean something other than lifting weights or running for hours on a treadmill. While heavy workouts in a gym may favor some individuals, others prefer walking or jogging in a park.

Some of the activities through which you may achieve physical activity include the following:

• Walking, jogging, or biking in a refreshing environment.
• Choose an outdoor sport (maybe cricket, soccer, badminton, or any other sport you like).
• Take yoga and meditation classes.
• Try Zumba or aerobics.
• Lead an active lifestyle, sitting down less and moving more.

Find the physical activity that excites and relaxes you the most, so you never feel overwhelmed by exercising or being active. Remember to take rest days and eat healthy food.

It would help to incorporate exercise to burn calories faster and develop a healthy body. Take it easy at first, and then increase the time and intensity once you feel comfortable.

If you last exercised a while ago, talk to your healthcare provider to ensure you are healthy enough to start an exercise plan. 

ENGAGE IN SELF-CARE

Self-care is crucial to overall health. Feel free to take a break to avoid burning out. Pamper yourself with nutritious foods and get enough sleep at night to stay active and refreshed.

Reduce screen time by choosing a hobby or light exercise as part of your daily routine.

AVOID ALCOHOL ABUSE AND SMOKING

Excessive levels of alcohol and smoke are harmful to your body. They may cause cancers, specific organ disorders, sleep disorders, and obesity.

The abuse of alcohol or smoking can hinder your progress toward achieving your health goals. 

ENSURE DRINKING ENOUGH WATER

You must stay hydrated throughout the day. Ensure you consume at least six to eight cups or glasses of water daily and fresh fruit juices. You may drink coffee or tea without milk or artificial sweeteners.

It is best to avoid sugary drinks, such as energy drinks or sodas, as they only boost the number of calories.

TAKE IT SLOWLY

A big mistake many individuals make when trying to tackle a health resolution is doing everything at once. This situation is almost always a recipe for disaster. So instead, spend a few weeks trying to accomplish one or two goals simultaneously.

When you have established new good habits, put a couple more goals on your plate. Remember that you want to make permanent changes, and it will take time to implement them.

PREPARE YOURSELF FOR LAPSES

Lapse is when you temporarily “go out of the way.” This situation is a normal process; no one is perfect. It is essential to pause and take an instant to acknowledge that you got off track, but do not use it as a pretext to throw in the towel. Every day is a new possibility to start over, so get back to your healthy lifestyle right away.

STAY IN TOUCH WITH YOUR LOVED ONES

It is essential to remain in touch with your friends and family, especially amid isolation during the pandemic. Talk about your feelings to relieve stress and enjoy each other’s company.

Do not lose touch with the elders in your family, as the social distancing rules and new regulations may overwhelm them. Instead, take care of your mental health and help those around you. Seek a mental healthcare professional for expert medical advice.

VISIT YOUR HEALTHCARE PROVIDER

Annual health check-ups ensure that you detect any symptoms promptly for timely medical treatment. In addition, getting regular blood tests and screenings may ensure that you avoid other health complications.

Visit your healthcare provider for the right health package available to you and your family and stay on top of your health today.

At Modern Heart and Vascular Institute, we feel privileged to answer your questions about circumstances that could impact your heart. Our expert cardiologists can help you handle, anticipate, and treat all aspects of your cardiovascular condition.

We are Modern Heart and Vascular Institute, a diagnostic and preventative medicine cardiology practice. For more information, contact us.

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