10 healthy habits: Have a hearty kick-start to the New Year!

healthy habits

Last Updated October 20th, 2019

It’s about time you started committing to your resolutions

The beginning of every New Year is marked by a majority of us making resolutions, mostly related to health and overall fitness. But the by the time the first week of January gets over, we see our commitment to these failing and us returning to the same old unhealthy lifestyle practices. One big reason could be is that we set unrealistic goals for ourselves and believe that as the clock strikes midnight, we are going to magically change.

But habits don’t change as easily as dates on a calendar. Our psychology and behavioral patterns are incapable of changing overnight. And since people find it hard to accomplish this impossible task of sudden change, they resort back to their old, comfortable habits.

Why not reverse this trend?

Instead of focusing on big goals such as losing 20 pounds or giving up smoking, let us start with basic healthy habits. Tiny, but significant changes that have potential to metamorphose your body within months.Habits are hard to form, and harder to get rid of. Try gradually incorporating these habits into your daily life. Try to be gentle, but consistent. And thank us when the year gets over.

1. Stay hydrated

This sounds like the most overstated advice ever. Nevertheless drinking more water should be your top health priority. But why is that health magazine, every dietician and nutritionist, your parents, and basically the entire world keeps telling you to drink more water?Here’s why.

Firstly, your body is 60% water by weight. Every organ, muscle, tissue, and cell has water as its prime ingredient.Every single bodily function, be it cellular level metabolism or higher level cognition – the efficiency of every function hinges on your body’s net hydration level.Secondly, your brain which is basically the most intelligent entity ever known humankind requires proper hydration to function effectively.

So a glass of water of two, consumed every now and then will not only make you much smarter and focussed, but also improve your mood and memory.Thirdly, a well-hydrated body is much better at getting rid of toxins and wastes; a function that goes a long way in building your immunity and keeping you disease free. Not to mention, drinking an adequate amount of water in the long run aids digestion and promotes weight loss.

Handy tip

Keep a bottle of water at your workplace. Keep sipping it throughout the day. If you find the taste too bland, add in few slices of citrus fruits to enhance flavor and your daily dose of Vit-C. Drinking water when hungry will keep you satiated. If you are trying to lose weight, drink a glass of water before every meal. It will prevent you from over-eating.

2. Lesser preservatives; more fresh food

What are preservatives? Any substance that is used to keep your food microbe-free and prevents it from spoilage is a preservative. It basically increases the shelf life of your packaged goods.

Sometimes it enhances the flavor and appearance of the edible item. So how can something that is used to keep your food free of bacteria, virus, and fungi can be detrimental to your health? Here’s how.

Many artificial preservatives are safe for consumption such as the Ascorbic acid (a form of vitamin C that acts as an effective anti-oxidant) or Nisin (a naturally occurring product with strong anti-bacterial properties used in fish and poultry preservation). But a majority of these preservatives cause health damages and are thus deemed unsafe for consumption. Yet, there is an indiscriminate use of these chemicals in a diverse array of packaged goods that you and your family might be consuming.

For instance, popular preservatives such as sulfites, Aspartame (a widely used sugar substitute), and benzoates can trigger asthma attacks. The following is a list of hazardous chemicals present in your everyday food:

  • Red Dye #2 – Carcinogen
  • Blue #1 & #2 – Chromosomal damage (Banned in several European countries)
  • Red Dye # 3– Cancer, Chromosomal changes, thyroid malfunction
  • HFCS – High Fructose Corn Syrup – Obesity and Type 2 diabetes.
  • Sulfur Dioxide – Hypotension, anaphylactic shock, rapid palpitations

Though the list is not limited to these, you get the gist that how preservatives can expose you to a host of diseases.

Handy tip

Consider buying less of items which come packaged. More of fresh produce of fruits and vegetables should dominate your diet. Minimize the consumption of anything that comes in a fancy wrapping. A simple rule: if there is an advertisement for a food, it is probably not a healthy item to consume. 

3. Be wary of emotional eating

Who amongst us wouldn’t want to sit back and enjoy the luxury of Mac& Cheese or a bowl of ice-cream at the end of a tiring day? Of course, after a day riddled with stress and hard-work, you do deserve the comfort of good food. But this very habit of finding comfort or happiness through food will soon make you (or might have already made you) a victim of emotional eating.

This habit is characterized by an individual trying to find emotional gratification through foodAnd the kind of food which makes a person “happy” is almost always heavily laced with sugar and unhealthy fats.

This is because eating such sugary and fatty items result in the release of opioids in our brains, the same chemical which gives heroin and cocaine addicts the “high”. Many of us seek that surge of “feel-good” hormones through food since we are lacking it in other aspects of life. One big reason could be that we are culturally taught to be in denial of actual emotional problems.

We try to distract ourselves through food or other merriment. Be it due to lack of awareness (that you are eating food just because it’s in front of you) or negative body image – there are a lot of reasons aiding emotional eating.

Handy tip

Be mentally aware of your eating habits. Practice gradual but persistent self-control when it comes to food. Instead of giving in to the emotional attraction to delicious foods, try to work on your issues first. Refrain from keeping large gaps between meals.  Manage stress in a healthy manner. Meditate, relax, and practice good sleeping habits to get over emotional eating.

4. 10,000 steps every day

In the 1960s, the Japanese came up with a pedometer device “manpo-kei” which roughly translates to 10,000 steps. On an average, people don’t traverse more than 4000-5000 steps a day, which is half of how much we should be moving. Physical inactivity is one of the leading causes behind the surge of chronic lifestyle diseases such as diabetes, obesity, and cardiovascular conditions.

WHO has categorized sedentary lifestyle as the 9th most common cause of fatalities worldwide.  This “10,000 steps per day” ritual could reverse this trend and infuse in your daily life the requisite amount of physical activity.

This routine is packed with health benefits.

Starting with keeping your heartbeat steady and healthy to facilitating proper breathing, walking 10,000 steps a day surely has the potential to turn your life around. It guarantees to keep your muscles and bones in proper shape, aids weight-loss, better sleep, improved mood (all that endorphins!), decreases your risk of hypertension and stroke and lastly enhances your libido.

Studies have also revealed that indulging in such daily physical activity goes a long way in slowing your mental decline and saves you from the dangers of Dementia and Alzheimer’s.

Handy tip

There are loads of subtle changes you can incorporate to make sure that you are walking 10,000 steps every day. Park farther from your building or better walk to your workplace. Take stairs instead of the lift. Mow your lawn. Walk the dog. Vacuum clean your apartment. Wash your car. Whatever you do, make sure you are wearing a pedometer or a FitBit to measure your daily progress.

5. Lesser phone, more socializing

We seriously need to decrease the amount of time we spend peering into our phones and having virtual social contacts with family and friends. With the advent of social media, several of our social dynamics have changed – one of them is meeting people physically. Why is this habit a healthy habit from the medical point of view?

Scientists have proved that a strong link exists between social isolation and high mortality rates. We are biologically hard-wired to have social contacts and relationships and live with others in a community. It is thus, not surprising to notice that in developed countries the risk of death by cardiac arrest was 2.4 times more in case of people who lived lives away from social relationships.

It can be hard to digest but many conditions such as recurring myocardial infarctions, high blood pressure, atherosclerosis, cancer and its delayed recovery, poor immunity, and wound-healing – all of these conditions are tied to low quantity and quality of social ties. So, not just for social reasons, you should be actively indulging in quality time with social groups for the sake of a disease-free body.

Handy tip

Instead of communicating over social media, chose to meet your friends once a week. Keep it a phone-free zone. Try volunteering at a local animal shelter or join any non-profit. Working for philanthropic causes also tends to have a magical effect on your body’s stress levels. Participate in group activities- book clubs, zumba classes, pottery workshops, travel camps. Get out there and meet more people. It will increase your life and health.

Additionally, you should also…

  • Ditch the takeaway menu, and eat more of home-cooked food.
  • Listen carefully to your body. Your body sends you warning signals when in distress. Hair loss, acne, sudden weight loss, poor memory, brittle nails etc are manifestations of serious health issues. Don’t ignore them.
  • Being neurotic has done nobody any favors. What it does is increase your stress levels and adversely impact your  health. So instead of nitpicking  try to take a deep breath and handle things more calmly.
  • Laugh more. Doctors have long prescribed laughter as an immensely healthful activity. The sudden burst of endorphins is a natural painkiller. The more you laugh, the more T-cells you generate, the ones that can provide you relief from a runny nose and even cancer. With each bout of laughter, you get a healthier heart, better blood pressure, and lower levels of stress (cortisol).
  • Digital eye strain is something which none of us can escape. What we can do is lower its impact on our eyesight by following the 20-20-20 rule. For every 20 minutes you work, take a 20-second break and gaze at an item 20 feet away. This is will reduce the continued strain in your eyes and ensure that your vision doesn’t get compromised.

TL;DR?

healthy habits infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Trending Topics

diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Piaget stages: Do they accurately describe the way the human brain develops?  A common assumption was that children are less competent thinkers as compared to adults, but…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
diabetes symptoms in women
FBS Test – Fasting Blood Sugar FBS or fasting blood sugar test is a blood test that is used to determine…
lose weight fast
12 easy and instant steps to successful weight loss Do you want to lose weight without losing your mind? Does weight loss always mean…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
magnesium test
Magnesium Test The magnesium test is a blood test that is generally prsecribed when an individual starts…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
Amaranth: Why is this native Peruvian grain called the “crop of the future”? Full of healthy high proteins and gluten-free, the grain, Amaranth, the tasty and ancient pseudo…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Green, brown, & bitter: The instant advantages of including fenugreek in your diet Did you know the earliest usage of fenugreek can be traced back to the Egyptian…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
ketoacidosis diabetes
HB1Ac Test HB1Ac test is an important blood test that is used to measure the levels of…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
cold flu sinus treatment
How to beat the common cold, flu, and sinus infection instantly? Can you guess some of the easiest tricks to treat cold and sinus infections? How…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential…
Dates: The complete list of instant health benefits this dry fruit can bestow Why you should regularly go for dates? Because, these small bulbs of healthy goodness are…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
Balneotherapy jacuzzi
5 things you didn’t know about balneotherapy and how you can do it at home Sauna baths have been popular since a long time. But how much more beneficial can…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Horny Goat Weed: Can it improve libido in human beings too? This plant got its name as Horny Goat Weed when one of the goats feeding…
Poop chart: Top things you didn’t you your poop could reveal about you Bristol poop chart was designed during the 1990s in order to help doctors identify various…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
almonds healthy
9 reasons why almonds should be consumed daily Almonds are filled with nutrients and energy and are used since ancient times.  The bitter…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Coconut sugar: What is it and is it healthier than table sugar? In the long list of things that the wonderful coconut gives us, coconut sugar is…
Chlorella: Therapeutic powers of the billion-year-old algae now within your reach Chlorella - A billion year old nutrient-rich algae that can potentially ward off cancers and…
What to eat, what not to eat in the South Beach Diet? The South Beach Diet is one among the most popular weight loss programs that have…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
Hydroquinone: Is it the best topical treatment for hyperpigmentation? Darkening of the skin due to high melanin levels is called hyperpigmentation.  Hydroquinone interferes with melanin…
Top Natural Repellents for Mosquitoes with negligible side-effects What are the best ways to keep mosquitos away from you? Try these natural and…
Stye : The best natural home remedies to ease the pain Styes developing inside the eyelid tend to be more painful whereas external styes are less…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
Helicobacter pylori IGA
Helicobacter Pylori – IgA Test The H.pylori IgA test is a blood test used to identify the level of IgA…
folate test
Folate test The Folate test is used to measure and monitor the levels of folic acid in…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't…
oral hygiene tips
6 shocking consequences of bad oral hygiene (and how to avoid them) Did you know bad breath is not just turning off, but also harms your body…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Dunning kruger effect
Medical Mythbusters : How many of these myths did you think were true? Do vaccines cause autism? Does sugar really make kids hyperactive? Don't fall prey to these…
essential amino acids
Amino acids: Building blocks of life for better mood and sex drive! Find out why amino acids are often called as the building blocks of life. And…
CBD oil safe
Cannabidiol benefits: Evaluating the “highs” of CBD Oil The word cannabis paints a picture of addicts. But did you know that CBD oil,…
calories healthy
Calories: How to keep a check on these for faster weight loss Did you know you can burn calories while sleeping? Calorie-burning is what causes weight loss.…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
Valerian Root: The best way to achieve tranquil sleep every night Valerian root is probably one of the oldest and safest way to cure your insomnia.…
Cayenne: The remarkable benefits of these red hot chili peppers These may make you rush for a glass of water, but cayenne pepper is actually…
Top 15 fat burning foods you need to start eating from today! Tired of going to gym everyday but seeing no change in your weight? Try these…
Sharpen your brain with these top brain-friendly foods! Did you know your diet could decide how razor sharp your memory is? Or that…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Colloidal silver benefits
Colloidal silver: An essential dietary supplement or yet another pharmaceutical hoax? Colloidal silver is hailed as an effective home remedy for infections. Many believe it can…
Eustachian Tube : Functions and top home remedies to prevent its infection Pressure equalization, mucus drainage and protecting the middle ear from bacteria and viruses are the…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main…
Sore Throat: How to treat this throat infection at home? Do frequent cold and cough hamper your daily life? Are these followed by a pain…
Hot cups for detox? Read all about the ancient technique of cupping Did you know inverted hot cups on your back can squeeze out and eject toxins…
LFT-test
Liver Function Test – LFT LFT or Liver Function Test is a blood test used to determine the levels of…
ANTIPHOSPHOLIPIDANTIBODY(APL)_IgG
Antiphospholipid (APL) antibody-IgG The Antiphospholipid Antibody testing is a blood test used to determine an autoimmune disorder called…
rubella IgG test
Rubella IgG Test The rubella IgG test is a blood test that checks for the rubella virus IgG…
HPV diegene hybrid dna detection
HPV Digene Hybrid DNA Detection test An HPV DNA test is a test used to detect 13 high-risk types of human…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
Serotonin happiness
Serotonin: What you didn’t know about this “feel-good” chemical Serotonin : Did you know that this "feel-good" hormone could well impact your sleep cycle,…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
waking up tired
10 reasons why you might be waking up tired Do you feel you are not getting enough sleep? Sleep-deprived and frustrated? Read on discover…
Magnesium depression
Citrate or Oxide: Which magnesium supplement is best for your body? Magnesium : Does your DNA require some repair works? Or bones and muscles need some…
Kratom drug banned
Kratom: Why is this distant cousin of coffee banned in numerous countries? The name Kratom has often stirred controversies ; this psychoactive drug is both the cure…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.