As the end of 2023 is almost here, its time for new zeal, motivation and resolutions. In the tapestry of resolutions, prioritizing health weaves a vibrant thread. It’s not just about shedding pounds; it’s a holistic approach encompassing physical, mental, and emotional well-being.
Resolutions need not be drastic; small, sustainable changes yield profound results. Swap sedentary habits for brisk walks, trade processed foods for nourishing ones, and cultivate mindfulness.
Here are some must-do health resolutions by Dr Ajay Agarwal, Director, Internal Medicine, Fortis Hospital, Noida:
Be in a committed relationship with a healthy diet: People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity.
Hit the gym every morning and not the snooze button this year: Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your mental health.
Drink more water: Adequate amounts of water and other fluids lubricate the joints and aid the transport of water to the working muscle. It also cures cramps and sprains. In addition to this, water eases the removal of metabolic waste and regulates body temperature.
Add an outdoor activity to your routine (going on a walk counts!): Walking 30 minutes or more each day can actually lower the risk of heart disease, reducing the risk of stroke by a whopping 35% plus daily walking can help you maintain healthy weight, metabolism, blood pressure, and blood cholesterol, all of which help keep your heart healthy.
Cultivate Mental fitness: Cultivating mental fitness involves integrating various practices into your daily routine. Begin by dedicating a few minutes each day to mindfulness or meditation, fostering a sense of calm and focus. Establish a consistent exercise routine to enhance both physical and mental well-being. Prioritize quality sleep by maintaining regular sleep patterns, ensuring optimal cognitive function. Embrace continuous learning through regular intellectual stimulation, whether through reading, courses, or acquiring new skills. Nourish social connections by scheduling meaningful interactions with friends and family, recognizing the importance of a supportive community. Additionally, develop and practice stress management techniques, such as deep breathing or progressive muscle relaxation, to navigate challenges with resilience and balance.
Some crucial health resolutions recommended by Dr Tushar Tayal, Lead Consultant, Department of Internal Medicine, CK Birla Hospital, Gurugram
Schedule regular checkups: Don’t wait for symptoms to appear. Regular checkups with your doctor can help detect potential health problems early when they’re often easier to treat.
Get vaccinated: Vaccines protect you from serious diseases like the flu and pneumonia. Make sure you’re up to date on all recommended vaccinations.
Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean protein. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
Get regular exercise: Aim for at least 120 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Even small amounts of activity can make a difference.
Get enough sleep: Most adults need around 7-8 hours of sleep per night. Getting enough sleep is essential for your physical and mental health.
Manage stress: Chronic stress can have a negative impact on your health. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
Limiting Alcohol and Tobacco: If you consume alcohol, do so in moderation. If you smoke, try quitting or seeking support to quit.
Hydration: Drink an adequate amount of water daily. The general recommendation is about 8 glasses per day, but individual needs may vary.