Set your New Year’s goals for a heathier 2024
What do you want to accomplish this year? Set your sights toward a healthier life in 2024.
Looking to be healthy, wealthy and wise in the new year? That’s a tall order, for sure, but smart choices can move you in the right direction. This year, set your goals toward healthy living and see how your life improves. Research shows that physical, mental and financial well-being are all interconnected.
To keep on track, choose specific, simple strategies and make gradual changes, advises Linda Van Horn, chief of nutrition in the department of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago.
Then build on your accomplishments and expand your healthy efforts, Van Horn suggests.
Rather than saying, "I plan to lose 10 pounds by spring break," try, "I will eat an apple each day during that afternoon slump, rather than those chips" or "I will walk 15 minutes going to and leaving from work,” she said."
Be successful all year," Van Horn said in advocating for a slow-and-steady approach. The changes can lead you to a longer, more active and healthier life.
Perhaps, pick one habit that's easy to achieve – literally the "low-hanging fruit" – such as adding one serving of a fruit or vegetable to your diet each day, Van Horn said. Fruits and vegetables contain vitamins, fiber and other nutrients that provide a variety of health benefits.
Eating more fruits and veggies can become a daily habit. Once it’s part of your regular routine, you may miss it if you don't follow through every day.
Remember any positive change in 2024 is a step toward a healthier, longer life.
Once you’ve adopted any of the new habits to kick-start your resolutions, consider moving to another level by adding others from the list later in the year.
"The next set of changes will get easier," Van Horn said. While you’re at it, don’t forget to also schedule your medical checkups and keep your cholesterol and blood pressure within healthy ranges.
Other steps to consider include:
Practicing mindfulness. Focusing the mind and reducing stress can be done through simple breathing exercises, quietly enjoying nature or by exercise practices such as tai chi and yoga.
Thinking green. Move away from potatoes as a staple and incorporate leafy greens into your meal plans.
Getting some good rest. Most adults need seven to nine hours of sleep for good health, but one in three people don’t get enough. Regular bedtime and wakeup routines can help. So does getting away from devices when it’s time to snooze.
Moving more and sitting less. Regular physical activity can relieve tension, anxiety and depression and provide an exercise “high.” Try to get at least 150 minutes of moderate activity, 75 minutes of vigorous activity or a mix of both weekly.
Weighing the choices. Purchase less processed foods in favor of more fruits, vegetables, whole grains and lean proteins.
Connecting with others. Social isolation and loneliness are bad for you. Keep up with family and friends or reach out to meet new people.
Eating with purpose. Sitting down to a family meal and taking time to enjoy it have been shown to have physical and mental benefits.
