Happy New Year! If you made a resolution to live healthier this year, you are not alone. A lot of people start the year with a renewed commitment to lose weight and eat more healthily. But there is a reason January 17 is Ditch New Year’s Resolution Day - sweeping resolutions can be hard to sustain when they feel like new chores that are now adding stress to your life.
Mental wellness is like physical wellness in that we all experience ups and downs, days when we feel tired, sore, or sniffly. One way we protect ourselves from those physical “downs” is through good habits like staying active, eating well, getting adequate rest, and staying hydrated. These same habits contribute to a healthy brain and mental stability. For example, did you know that dehydration affects the brain as well as the body? The brain is 73% water but can’t store it, and even a small level of dehydration can affect mood, cognitive function, short term memory, and concentration, even to the point of mimicking dementia.
Anyone can experience worry, isolation, depression, or anxiety at times, with or without an obvious external cause. According to Mental Health America, almost 1 in 5 Americans of all ages are impacted by some level of mental illness in any given year. You can support your mental as well as physical health in the coming year by committing to a few new habits.
Move more:
Exercise has proven benefits to physical health, from increasing metabolism to helping manage diabetes. Exercise also boosts mood, improves sleep, and helps manage stress, anxiety, and depression, in part due to the release of endorphins in the brain – the “feel good” hormones that increase feelings of wellbeing.
If you haven’t been exercising, don’t expect to start a new program that involves an hour workout every day. You won’t be able to sustain that, and it might not even be healthy for you. Ideally, everyone should get at least 30 minutes of moderate exercise 5 times a week. If you struggle with finding the time or energy to do that 30 minutes all at once, short intervals of exercise throughout the day do count toward the total goal. More research is showing that any movement is healthy, so whether that means fitting some calisthenics into your work breaks, letting a yoga app lead you through some basic stretches, or using a portable pedal exerciser while watching TV, moving is better than not moving.
Plan and prep meals:
One of the best ways to control your diet, know your ingredients, and manage portions, is to cook at home. After a long day of work and trying to fit extra activities into short days, preparing a meal from scratch can seem hardly worth the effort. Planning, preparing, and storing healthy meals can make staying on track with your healthy eating resolution a lot simpler, reduce daily stress, and save money. Taking the time to be mindful about what you eat also helps you stay on target with your health goals, and lets you take stock of how what you eat might be affecting your mood.
Stay hydrated:
In the winter you may not feel as thirsty, but it is just as important to keep drinking as in warmer months. Water is the healthiest choice for hydration and there are many ways to make your water more appealing. On cold days, try it warm with a lemon or orange wedge to get a small dose of vitamin C as a bonus. Carry a refillable water bottle and sip throughout the day. Herbal tea offers the benefits of flavor, variety, and caffeinated or non-caffeinated options. Some herbal teas have additional health-promoting properties. Check out some examples in this Healthline nutrition article. Many fruits and vegetables also have high water content and can help with hydration when eaten as snacks.
NCHD has a variety of programs that can help you live healthier. If you are prediabetic, our Diabetes Prevention Program is entering its second year and new cohorts will begin in February. Please visit nchd.org/diabetesprevention or call our local main number 970-522-3741 for information.
If your mental health needs support, we have added a new tool to help with that. As part of our efforts to connect the people we serve to additional resources, NCHD is now partnering with CredibleMind to provide an online platform that people can use to assess and improve their mental health. At nchd.crediblemind.com you can find articles, podcasts, videos, online groups, apps, and more that address many topics of interest. This tool is always free, always confidential, and available 24/7. You can choose to access it anonymously, or sign up to be able to save and track your assessments, bookmark resources, and receive personalized recommendations.
You don’t have to make resolutions that might fall by the wayside; small changes are easier to sustain and can have big impacts. By making goals that are specific and attainable, you will give yourself the best chance for success. As you build new habits and feel better from the changes, you’ll have more motivation to continue and expand on your success.
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