As we go into the new year 2021, most people often like to make new year resolutions especially in their finances, career and perhaps relationships leaving out their health goals. There are few reports out there to confirm that most people who make healthy new year resolutions, such as weight loss programme, using the gym, increased exercise and a healthy diet routine do not consistently accomplish their set goals at the end of the year.
The year 2020 has been very challenging to our global health, with government and public health agencies distraught about the catastrophe of the coronavirus causing covid-19 with overwhelming consequences. The pandemic no doubt disrupted activities, affected the way we do things and even a new approach in looking after our health.
In this new year 2021, it is advisable to set smaller and much easier goals sustainable and fit for purpose as we journey through the year. To help us break the cycle of unattainable and highly restrictive healthy goals, I have put together few healthy new year goals sustainable not only for healthy resolutions but achievable, fit for purpose and useful all through the new year.
1. Eat more whole food such as fruits, nuts, fish and vegetables. These have been found to meet your body functional needs at optimal level. There are report studies that have proven that including whole food such as fruits and vegetables as part of our daily diet may significantly reduce risk factors of heart diseases, cancer and type 2 diabetes. If you never incorporated this in your diet in 2020, now is appropriate time as this will also help you sustain a healthy immune system required for fighting communicable diseases such as the coronavirus causing covid19. Commit to eating more whole food and make it a life long term resolution.
2. Be more Active. A sedentary or inactive lifestyle such as sitting too much without getting more active have been reported to have negative effects on our overall health. Make a resolution to be more active, walk around your offices, or at home for about 15minutes daily. It can be very difficult to start this but it is advisable to incorporate it into your lifestyle.
3. Get more quality sleep. Lack of sleep or sleep deprivation can have serious consequence on our overall health and may cause weight gain, depression and other heart diseases. It is important to understand why you don’t get quality sleep and take steps to focus on schedules that disrupt your sleep and ensure that you improve sleep quality and sleep time. Ensure that you sleep on time schedule, drink less alcohol and caffeine before bed time, reduce screen time, minimise lights in the bedroom to improve your sleep hygiene.
4. Make time for a proper self care; this may be necessary for people that are working from home and those with busy schedules. Taking time to look after yourself is not selfish; it is good for your mental health. Therefore it is important in the new year to determine to include self care as part of your new year health goals. Self care doesn’t have to be elaborate or expensive but making adequate plans is worth the investment.
5. Try a healthier weight loss management programme by eating healthy foods and increasing your physical activity. This may be easier option than setting to achieve chronic dieting which may not be sustainable and can also affect your physical and mental health and wellbeing.
6. Set a reasonable goal to minimise alcohol consumption. Heavy Alcohol consumption can put you at risk of heart disease, high blood pressure and even type 2 diabetes. Ensure to set realistic goals of limiting your alcohol drink to once a week and you can speak to your doctor if you are having to deal with alcohol issues.
7. A yearly health check or health screening by your doctor is important as this can give an earlier spot on any potential disease. Health screening should become part of a sustainable healthy goal going forward.
8. Make plans to visit a new place or somewhere you have always desired with friends or families depending on what the restrictions and guidelines of government in the new year.
No matter what new healthy goal you set for yourself in the new year, the emphasis should be that these goals are reviewed regularly and become a lifestyle for an improved physical and emotional wellbeing all through the year.
GEORGE ORISILE (MSc Clinical Pharmacy)