2019 is right around the corner. Now is the time when magazines and websites start talking about New Year’s resolutions. We don’t necessarily believe in them (so many set you up to fail!), but we do believe in making every day of the year better than the one before it. And so we provided you with 10 Healthy Tips you can apply in your daily life to help you with your new resolutions !

  1. Drink More Water
  2. Quit Smoking
  3. Eat More Fruits and Veggies
  4. Manage Your Stress
  5. Exercise More
  6. Go To The Doctors
  7. Lose Weight
  8. Buy Less Processed Food
  9. Sleep More
  10. Limit Alcohol

1. Drink More Water

Your body is composed of roughly 60% water, therefore the lack of water will affect the performance of our body system if we are not taking in the proper amount of water daily. Since everyone’s water requirement is different ensure to use this rule of thumb. Drink half your bodyweight in ounces of water (if you weigh 160 lbs, drink 80 oz of water each day). The more water you intake the less dehydrated you will feel meaning more energy, less crankiness, and even weight loss.

How to stick to your resolution:

2. Quit Smoking

There’s never been a better time than now to quit smoking. You might be aware that smoking causes lung cancer, emphysema, and heart disease, along with many other ailments. Smoking doesn’t just impact your health, wallet, and convenience but it also impacts your family and friends.Cigarette smoke harms everyone who inhales it, not just the smoker. After quitting, your health will not be the only thing that improves but also your overall quality of life.

How to stick to your resolution:
  • Make a quit plan by writing down why you want to quit smoking in order to stay focused, confident, and motivated to quit with this daily reminder.
  • Join a support group
  • Avoid Smoking Triggers

3. Eat More Fruits and Veggies

There are many reasons why fruits and vegetables are a must have on the grocery list such as benefits of high fiber, vitamins and minerals. Not only are they natures greatest snack but also they reduce the risk of disease and provide the proper nutrients you need. Fruits and vegetables are available in an almost infinite variety…there’s always something new to try and they are naturally low in calories.

How to stick to your resolution:
  • Add produce to breakfast, if your making eggs add spinach or onions.
  • Plan ahead by stocking up frozen fruits & Vegetables. Replace your carbs with veggies, soup is a great way to test a delicious recipe.
  • Make more smoothies. This tasty treat can be a go to snack all season round.

4. Manage Your Stress

Stress symptoms may be impacting your health without you even realizing it. You may think illness is to blame for that nagging headache, your frequent insomnia or your decreased productivity at work. But stress may actually be the hidden culprit. Stress can in fact contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

How to stick to your resolution:
  • Eat healthy, well-balanced meals, when you feel good you are able to think more clearly and get better results.
  • Indulge in Physical Activity regularly, your body can fight stress better when it is fit.
  • Get a good night’s sleep, your body needs time to recover from stressful events.
  • Take deep breaths, when you breathe deeply it sends a message to your brain to calm down and relax.

5. Exercise More

Your exercise regime should follow the guidelines for your age and overall health status. It’s recommended everyone exercises regardless of age, sex or physical ability. If you want to feel better, have more energy and even add years to your life, then exercising provides many health benefits to reach said goals. Talk with your doctor about an exercise that would be right for you.

Speak to your doctor first to see what exercises are best for you.

How to stick to your resolution:
  • Start small and build momentum by setting goals you know you can achieve to help build self-confidence.
  • Make it automatic with triggers, this way you are forming a daily habit whether it’s a time of day, place, or cue- you will always be kicked right into your routine.
  • Think outside the gym by incorporating exercise in your daily life, such as hiking, kayaking, zumba or even dancing.

6. Go To The Doctor

Seeing your personal physician is recommended at least once a year. Your doctor can ensure that your up to date on all necessary immunizations, as well as give you the opportunity to share any medical changes to your health since the last time you stopped in for a visite.

How to stick to your resolution:
  • Make an appointment for a routine physical with your healthcare provider.
  • Get a physical every year.

7. Lose Weight

The United States contains one of the highest percentage of obese people in the world. An obese person in America incurs an average of $1,429 more in medical expenses annually. People who are overweight or obese are also more likely to develop heart disease and stroke, even if they have no other risk factors. Obesity is unhealthy because excess weight puts more strain on your heart. It can raise blood pressure and cholesterol and can lead to diabetes. Losing weight is one of the best ways to reduce your risk of heart problems and other diseases.

How to stick to your resolution:
  • Do more physical activity that incorporate daily exercises, such as parking further away, taking the stairs instead of the elevator, or doing a morning walk.
  • Change your daily eating habits by planning ahead
  • Avoid Temptation that will get you off track

8. Buy Less Processed Foods

Processed foods often contain aspartame, high fructose corn syrup, excess salt and hydrogenated oils. Your body doesn’t need these chemicals. More than 75% of the salt in the average American’s diet come from processed foods.

How to stick to your resolution:
  • Increase your consumption of whole foods, especially fresh vegetables and fruits.
  • Avoid store-bought products containing high-fructose corn syrup (HFCS) and those “that have some form of sugar (or sweetener).
  • Visit your local farmers’ market.
  • Learn more about the Salty Six from the American Heart Association.

9. Sleep More

The lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes. Researchers are making a connection between not getting enough sleep can cause plaque to build up in your arteries and increase hormone levels in your body. The required sleep you get the better results you’ll see such as boosts in immunity, boosts mental wellbeing, helps to prevents diabetes, heart disease, and weight loss.

How to stick to your resolution:
  • Go to bed and wake up at the same time every day, even if you don’t have anything on your agenda.
  • Develop a relaxing bedtime routine.
  • Spend an hour before bed doing a relaxing activity.
  • Exercise Daily
  • Avoid alcohol, cigarettes, and heavy meals in the evening.

10. Limit Alcohol

There are so many benefits to reducing your alcohol consumption, some you may expect and others that may be a welcome surprise such as lowering the risk of heart failure. Not only is it good for your general health, improving your appearance and how you feel, drinking less will have a positive impact on other aspects of your life including your relationships and work.

How to stick to your resolution:
  • People tend to drink more at home than they do when they go out. Slowly replace the alcohol in your home with other healthy drink options.
  • If you’re having a party, offer non-alcoholic drinks next to the alcoholic options.
  • Buy smaller glasses. This will limit the amount of alcohol that you can drink at one time.

Prepare for the new year with these simple 10 New Year’s Resolutions. Start your year off on the right foot with the right steps to begin living a healthier next year starting today! If you or a loved one have any health concerns contact

Dr. John Patrick Welch| Family Physician.

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