How To: Be Healthier in 2023 in 5 Ways

It's that time of year again, new years resolution time! I have a love-hate relationship with the idea of new year's resolutions. On one hand I think it's a motivating time for people to take action and improve their lives in different ways buttt on the other hand, this is when all the crazy diets come out to play. I think everyone puts so much pressure on themselves to hit the gym everyday or cut out sugar forever after December 31st.

The reality is were human and unless you're some insane self disciplined robot, it's hard to stick with things all the time! You know how many times I said "this is the year I'm gonna start working out everyday" and how many times I haven't done that?? Because it's hard to stick to something when we put such extreme ramifications around it. The best way to stick to a goal is to be realistic, are you REALLY going to work out everyday or are you just setting yourself up for failure? Are you REALLY going to cut out sugar from your diet forever?

I have come up with a small list of simple things you can do to be healthier in 2023. I want to talk about sustainable, small things you can do to fulfill the common resolution of "being healthier" or "losing weight".

1. Move your body

This can mean anything! Some people like running (I am not one of those people), walking with friends, hiking, bowling, dancing or my favorite, going on a walk in the woods with my dogs. The body is a machine and without moving around it gets a little rusty and things don't flow as well. Getting your heart pumping and your muscles moving is the best gift you can give your body this coming year. It is also a known fact that moving your body release endorphins (the happy hormone) and lead to healthier eating habits overall.

2. Focus on your fruit and vegetable intake

Sure we can talk about all the things you should cut out of your diet but what about some things you can add? In a survey from 2015 it was found that only 1 out of 10 adults eat an adequate amount of fruits and vegetables. Adequate fruit and vegetable intake is linked with less risk for diseases such as type-2 diabetes and cardiovascular disease, some cancers and obesity. It is recommended that adults eat about 1 1/2-2 cups of fruits per day and 2 1/2-3 cups of veggies per day. Some ways to increase your fruit and veggie consumption are blending them up in smoothies (spinach or kale in a smoothie tastes like nothing, I pinky promise), adding veggies to pasta sauce and blending, take fruit as a snack in your lunch box or preparing fruits and veggies ahead of time so they're easily available when cooking or looking for a snack.

3. Prioritize sleep

This one might be easier said than done but it's important to try. I know that everyone has different things going on in life and sleep seems to be the last thing on your mind. Sleep is not only AMAZING but its extremely important for a healthy body. Sleep is when the body does a lot of maintenance and has a chance to reset everything. Inadequate sleep over a long period of time has been linked with an increased risk of chronic illnesses, obesity, high blood pressure, increased consumption of food, especially fatty, sweet, and salty foods, and higher levels of the hormones that control hunger, including leptin and ghrelin. It is recommended that adults should get about 8-10 hours per night, remember try your best, we aren't robots!

4. Don't eat at least 2 hours before going to bed

We've all heard that you shouldn't eat right before bed for many reasons but why? Late at night the body is less sensitive to insulin (hormone that controls blood sugar) meaning the calories you just ate before hitting the hay will most likely be turned to fat. This is because it's the end of the day, the body has no reason to use these extra calories for energy cause you aren't doing anything, you're sleeping! When calories eaten aren't needed for energy they are automatically turned to fat. Also eating right before laying down puts you at risk for acid reflux, when the acid in your stomach makes its way up your throat, needless to say it's not a good feeling. If you are craving something before bed, its best to stick to things that are low in sugar and/or carbs, these nutrients are quickly turned to fat.

5. Try meditation

This doesn't have to mean sitting cross legged saying "oommmmmm" like you see in the movies! Meditation just means sitting, laying or standing and being present with yourself and trying not to think about anything. This process of being mindful has been linked with many, many positive health benefits. Many scientific studies have found that it can reduce overall stress levels, make people more positive, increase self discipline and reduce anxiety. A review of multiple studies found that meditation reduced depression symptoms! It is also known that increased stress levels can release hormones that cause weight gain. Overall, meditation reduces stress and we all know how horrible stress is, so try it out!

Sources: https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html; https://www.nhlbi.nih.gov/health/sleep/how-much-sleep; https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/; https://www.healthline.com/nutrition/12-benefits-of-meditation#The-bottom-line