Out with the old, welcome to the new. It’s a new year. So why not start over with some healthy habits?
These seven simple habits can help you improve your health. They’re all easy to use, don’t require a lot of time, and some may already be part of your routine.
1. Leave the juice and select the fruit
A glass of orange juice in the morning seems like a good idea, but it’s not the best way to consume fruit during the day.
“It takes 6 to 8 oranges to make one glass of orange juice,” explains Sophia Yen, MD, MPH, co-founder and CEO of Pandia Health and member of HealthyWomen’s Women’s Health Advisory Council (WHAC). “You’re essentially sending sugar straight into your blood. If you eat an orange instead, you’ll consume less sugar and absorb the fiber. You’ll feel more satisfied.”
2. Practice gratitude
Gratitude is not only good for your character, but also good for your health. Studies have shown that practicing gratitude daily can improve sleep, mood, and the immune system. Gratitude can also reduce depression, anxiety, the difficulties associated with chronic pain, and the risk of disease.
You don’t have to make major changes in your life to practice gratitude. You can start by incorporating a mindfulness practice that focuses on gratitude in the morning, or simply think about what you are grateful for each day. You can even take it a step further and share your gratitude by sending thank you messages to friends and family every evening at the end of the day.
3. Eat at the same time every day
Our daily rhythm, our metabolism and our diet are closely linked. Therefore, research shows that eating at the same time every day helps synchronize our systems, contributing to a more rested, nourished and balanced body.
“Try your best to eat at the same time every day. Our bodies like routine and regularity,” said Yen.
4. Go for a walk after a big meal.
Even a brisk 10 to 20 minute walk after a large meal has health benefits. It can help you feel happier, reduce heartburn and reflux, and keep blood sugar levels stable. “Walking after eating helps digestion by shortening the time it takes for food to reach the small intestine,” explains Isa Kujawski, MPH, RDN, mind-body functional nutritionist and author of “The Book of Korean Self-Care.”
5. Write in a journal
The mental health benefits of journaling are numerous. Research has shown that journaling can not only help you reduce stress and anxiety and deal with depression, but it can also help you prioritize problems to face challenges more clearly.
Angela Ficken, psychotherapist, recommends always having a diary on hand to keep track of successes and mistakes and get back on track.
“Seeing where you are successful and unsuccessful allows you to process your thoughts and feelings more quickly than if they were just floating around in your head, and it allows you to see that you have successes and small victories even during a difficult time,” Ficken said. “Journaling can be a wonderful strategy for overall mental well-being and, when practiced consistently, can accelerate your progress in the face of stressors.”
6. Practice mindfulness (even when brushing your teeth)
“I think one of the keys to good mental health is mindfulness, or simply practicing being in the present moment,” said Susan Whitman, MS, PA-C, NBC-HWC faculty at the University of Vermont Integrative Health and Wellness Program. That’s why he recommends mindfulness as a daily habit.
“Choose one activity per day that you do ‘mindfully.’ It doesn’t have to be long, but it does require you to focus solely on that activity and give it your full attention.”
Of course, you can pull out the yoga mat and do a full meditation session, but you can also practice mindfulness during everyday activities, like brushing your teeth.
“When brushing, focus all your energy and attention on the action,” Whitman explained. “Smell the toothpaste. Feel the bristles on your teeth and gums. Watch the movement of your hand, look in the mirror and listen to the sounds. Notice any thoughts that arise, any judgments, and let them go by bringing your attention back to all the sensations of the moment.”
7. Recognize and reward your positive habits
“Identify which rewards are truly meaningful to you and use them to link positive behaviors to desired outcomes,” Ficken explained. “It’s not exclusive to kids: rewarding yourself can be a great way to develop and maintain positive habits.” Rewarding yourself doesn’t have to involve excess. It can be something as simple as self-care. Start that new book you’ve been wanting to read for a while, enjoy a bubble bath, or spend some time just doing nothing.
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