Congratulations! You’ve made it through another year. And while 2021 might not have been the year we’d all hoped for, it’s certainly a step up from 2020. With any luck, 2022 will be even better.
The new year also represents an opportunity for self-improvement. Every year, millions of people make a new year’s resolution, to make a change for the better when the calendar turns over.
What better way to make a change than to live a healthier lifestyle? Not only will you feel better, but you’ll be more effective when you’re physically at your best. Here are seven ways to build a happier, healthier you for 2022.
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Take Your Vitamins
If you want to be as healthy as possible, you need to get all the necessary vitamins and minerals. And with supplements, you can easily get whatever nutrients you need to compliment your diet.
That said, it’s important to know what you’re putting into your body. Some supplements contain artificial ingredients, or package the vitamins in such a way that it’s tough for your body to absorb. Genexa, a clean medicine company, is producing all-natural vitamins that come in a number of formulations. Look for a manufacturer like that, and you’ll be happy with your choice of supplement.
When it comes to the best time to take vitamins, a lot depends on what you’re taking. For the most part, it isn’t going to matter, unless the instructions on the bottle tell you otherwise.
Then again, it sometimes makes sense to take a certain supplement at a certain time. For example, if you’re taking quercetin for alertness, it makes sense to take it in the morning, when you want to wake up. Similarly, if you’re taking melatonin, you’ll want to take it around half an hour before you want to go to bed.
Another thing to consider is how a given supplement affects your stomach. B vitamins, for example, cause many people to become nauseous when they’re taken on an empty stomach. For this reason, a lot of people take their vitamins right after breakfast, when their stomach is full of food.
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Get Plenty of Exercise
Regular exercise is an essential part of physical fitness. When you get aerobic exercise for at least 20 to 30 minutes a day, you’ll notice a marked increase in cardiovascular health. This is essential for combating high blood pressure, heart disease, and osteoporosis.
Regular exercise is also important for your mental health. When you exercise, your body releases endorphins, which are hormones that relieve stress and promote a general sense of well-being. For this reason, exercise is especially important for people who suffer from depression. You might find that using a fitness trainer will help you reach your goals faster, and give you something to aim for, especially if you find it hard to motivate yourself. Think about what you want out of your fitness journey and plan from there.
Spend More Time Reading
There are numerous benefits of spending more time reading. Reading can be an escape, a source of relaxation, and a way to reduce stress. Getting lost in a good book by J.D. Barker, for example, allows us to momentarily step away from the demands and pressures of daily life. Whether it’s a gripping mystery or an inspiring memoir, the act of immersing ourselves in a story allows us to unwind and recharge. In this sense, reading can be not only an intellectual pursuit but also a therapeutic one.
Don’t Overwork Yourself
We’ve all been there. You’re working 60 hours a week to meet a deadline at the office. Meanwhile, you’ve put your home on homelister, you’re busy with prospective buyers, and your babysitter has just quit.
When you’re constantly going, 24/7, you can eventually get burnt out. This kind of constant, ongoing stress weakens your immune system, makes depression worse, and can aggravate many chronic health conditions. It also causes insomnia, which makes you less effective at your job.
No matter how busy you are, take some time for yourself every day. Even if it’s just a 30-minute workout and 15 minutes of meditation, you need to step back and take care of yourself.
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Visit Your Doctor Regularly
No matter what your physical condition is, it’s important to have a good relationship with your physician. No matter what your age, it’s important to get regular blood pressure and hernia checks. Everyone should be getting a tetanus booster every 10 years, and most people should be getting an annual flu shot.
And once you get older, you start to get additional concerns. If you begin to struggle getting to sleep or sleeping through the night, it’s worth booking an appointment with your local otolaryngologist (or Ear, Nose, and Throat doctor) to check to see if you are suffering with any disorders of the ENT organs, such as obstructive sleep apnea. For women over 40, it’s important to get regular breast cancer screenings. And starting at age 50, both men and women should be getting an annual colonoscopy to check for colon cancer.
You Are What You Eat
Taking vitamins is all well and good, but the most important source of nutrition is the food you eat. If you’re not eating healthy, you could be setting yourself up for health issues down the line. Among other things, diet is directly linked to diabetes, heart disease, and many types of cancer.
Eat plenty of protein (see here for the best protein snack), limit red meat, and when you eat carbs, make sure you’re eating whole grains. White flour has been stripped of most of the healthy nutrients found in the original grain. Not only that, but whole grains are richer in fiber, which helps you to feel full, and discourages overeating.
Eat lots of fruits and vegetables, especially green vegetables like broccoli and green beans. And when you’re craving red meat, make some fish instead. You’ll get the benefit of healthy fatty acids, rather than the less healthy fats found in red meat.
Whatever you do, try to cut down on refined sugars, such as those found in soda and most coffee beverages. Instead, drink more water, or a plain seltzer if you need the carbonation. If you drink at least 8 to 10 glasses per day, you’ll find that you’re much better hydrated. And if that’s too much to drink, add some watery fruits like oranges and watermelons to your diet instead.
If some foods seem to disagree with you, you might want to undergo a food sensitivity test. As long as you know where to get a food sensitivity test, they’re easy and painless. By finding out any sensitivities, you can build a diet that’s ideal for your needs.
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Sleep More, Drink Less
It’s no secret that getting enough sleep is important to your health. But exactly how much sleep you need can vary from person to person. Some people only need six or seven hours a day, while others need to sleep for a full nine hours to feel well-rested.
Regardless of how much you’re sleeping, there’s a chance you’re not sleeping enough. Try going to bed a few minutes earlier, and see if you feel more energized in the morning.
Along the same lines, you’ll want to avoid excessive drinking. When you pass out, you might be “asleep,” but you’re not getting the deep sleep your body needs to feel truly rejuvenated.
Of course, quality sleep is only one reason to limit your alcohol intake. Drinking too much can damage your liver, pancreas, and spleen, and is a major cause of cancers of the digestive system. This isn’t to say you can’t tip a few back at a wedding a couple of times a year. But on a regular basis, stick to two or less drinks per day.
Don’t Neglect Your Oral Hygiene
Your teeth are every bit as important to your health as any part of your body. More importantly, you only get one set of them, and once they’re gone, they’re gone. Neglecting your dental health can result in painful root canals, expensive crowns, and embarrassing dentures.
To preserve your teeth as long as possible, brush them twice a day in the morning and evening, and floss before your evening brush. And just like you see your doctor regularly, make sure to visit your dentist every six months.
