A new year brings a new opportunity to prioritize health. Are you ready to become the best version of yourself? Here are some simple lifestyle habits to include in your routines to maintain both physical and mental wellbeing.
Mental health habits
Prioritizing your mental health is absolutely essential to your overall wellbeing. Try these tips to keep your mind calm, whatever the new year brings your way.
- Disconnect. In today’s always-on world, turning off the noise is a radical act of self-care. It’s also extremely important. At least once a week, turn off the TV and silence your phone. Do something that brings you joy, from a walk in the woods to dinner with friends.
- Get some help. No one is an island. Identify the tasks weighing you down most, and get some help with them. This could mean asking your partner to take over dish duty or offloading a project to a coworker. Feeling supported can make a huge difference in your overall mental wellbeing.
- Tap into your five senses. A common grounding exercise for those with panic attacks is to name things that engage each sense. It’s beneficial for anyone, with or without anxiety. Take this into your daily life by regularly doing things to actively tap into your senses. For example, you might wrap up in a fuzzy blanket (touch) while sipping tea (taste) and watching and listening to the rain (sight and sound).
- Put self-care on your calendar. If you tend to live by a ticking clock in your head, block out time on your schedule for self-care activities. Consider combining this with accountability for good health habits, such as a weekly hiking date with a friend.
- Practice mindfulness. Mindfulness is simply the act of fully connecting to whatever you’re doing. Rather than going through life on autopilot, perform even the most mundane routines with a sense of purpose and intention. Allow yourself to fully inhabit the moment.
- Seek support. Everyone needs a safe space to vent and work through their problems. This could be a phone chat with your parent, an after-dinner stroll with your partner, or regularly scheduled sessions with a mental health professional. Just be sure that whomever you choose will give you the space and support to talk about whatever you need.
Physical health habits
- Prioritize sleep. Your sleeping hours give your body and mind the opportunity to repair the microtraumas that occur throughout the day. Sacrificing sleep can lead to everything from headaches and irritability to increased risk for a variety of health conditions. Create relaxing evening routines to help your mind and body wind down and prepare for a restful night.
- Get plenty of exercise. The Centers for Disease Control and Prevention (CDC) recommends that all adults get at least 150 minutes of moderate-intensity physical exercise each week. Keep in mind that this doesn’t mean you have to hit the gym. Walking, dancing, and playing with kids all count toward your weekly minimum.
- Stay hydrated. Dehydration can rapidly lead to all sorts of negative physical effects, from dizziness and fatigue to fainting and even seizures. Start with the generally recommended 8 glasses of water per day, and adjust your consumption based on your activity level and heat exposure. Also eat plenty of water-containing foods, such as salad and watermelon.
- Reduce alcohol consumption. For healthy adults, mild alcohol consumption does not appear to carry notable health risks. But consuming more than 1 drink per day for women or 2 drinks per day for men can increase your risk for a variety of chronic health conditions.
- Spend time in the sunshine. Exposure to sunlight doesn’t just boost your mood; it also provides a natural source of Vitamin D. Plan to get at least 10 minutes of time in the sun every day (but be sure to use sunscreen!).
- Enjoy a varied diet. Dietary guidelines can be pretty complex, but for most people without an underlying condition, the biggest takeaway is to simply “eat the rainbow.” Incorporate a variety of fruits and vegetables of different colors into your daily meals, along with reasonable portions of proteins, grains, and healthy fats. Limit sugar and other empty calories.
Coping with chronic illnesses
If you’re living with a chronic illness, it can sometimes feel impossible to focus on your mental and physical health. But these new habits for the new year can help you learn to thrive despite your illness.
- Work closely with your doctor. If you have an underlying condition, it’s important to work hand in hand with your doctor to develop a diet and exercise plan that meets your unique needs. Never start a new regimen without your doctor’s approval.
- Find illness-specific support. No matter how much your friends and family want to help, they can’t fully understand what you’re going through. Look for a support group online or in person, where you can share your experiences with others.
- Consider a health psychologist. Health psychologists specialize in the intersection between physical health and mental wellbeing. If you’re coping with a chronic illness, this type of professional can help you manage any mental health concerns that might arise.