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7 Basic Healthy Habits to Incorporate in 2022

7 Basic Healthy Habits to Incorporate in 2022

People assume that they need to do fancy workouts or get on a rigid diet to stay healthy, those help. However, staying healthy narrows down to your daily habits. 2022, a brand new year, brings forth a renewed focus on one’s lifestyle. The start of a New Year is the perfect time to turn a new page, which is probably why so many people make New Year’s resolutions. Below we have highlighted some of the basic healthy habits to incorporate in your day-to-day life in 2022.

 Reduce Screen Time

Spending a lot of time on the phone, tablet or computer can have many negative side effects on our health. For example, the more screen time, the more likely one will have trouble falling asleep or maintaining a regular sleep schedule. Moreover, excessive media use can lead to attention problems, hyperactivity, and behavioral issues. The average person has five social media accounts and spends at least two hours and 24 minutes checking their phone every day. Just think of all the time that could be spent outside, moving, exercising, or cooking. This new year, strive to reduce the constant digital connection that can increase perceived stress and constant exposure to blue light. Exposure to blue light suppresses the production of the body’s natural melatonin production, which is integral for the body’s natural circadian rhythm and sleep patterns.

Go To Bed 30 Minutes Earlier

Many people do not sleep solid eight hours but experts say this is a marker of good heart health. Solid sleep does not just give you more energy; it can also help with healthy eating goals. When you are short on sleep, it reduces your body’s production of hormones that suppress appetite, which can contribute to weight gain. This may expose you to the risk of heart disease, obesity, and high blood pressure if you suffer from insomnia. Those eight hours do not have to be consecutive. If you are feeling particularly tired, try to take a short nap early in the day. Be careful not to overdo it, though. Therefore, limit your naps to 30 minutes to avoid falling asleep later than you should. This year try sleeping 30 minutes earlier than your usual time. Turn off your phone and wind down with a book.

Start Your Day with a Healthy Breakfast

A healthy breakfast has many health benefits, so try not to skip it in 2022. We often consider Breakfast to be the most important meal of the day, and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health. Moreover, eating breakfast helps reduce brain fog, so you will be ready to go for those morning meetings.

Stay Hydrated

Staying hydrated is vital for our health and although it has been said many times, it is often overlooked. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Hydrating also improves sleep quality, cognition, and mood. The signs you are drinking enough water include; you will urinate more, you will feel less hungry and may even lose weight, and you will probably experience more comfortable digestion. A glass before each meal is the perfect way to stay on an energy-boosting track.

Eat Less Sugar

Eating too much sugar may be devastating for your health. This coming New Year, you can avoid sugar by cutting back on sugary drinks, avoiding sugary desserts, being careful with healthy processed snack foods, and limiting sugary breakfast foods. When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal, and stiffer, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes.

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Add a Whole Fruit to Your Diet

Many people are turning to supplements for vitamins and minerals and while supplements are great, fruits are a healthy natural source. Fruits also add roughage to your system and help with bowel movements.

Walk for 45 minutes every day

Walking is one of the best daily physical exercises that keep your mind and body perfectly fit. Regular walking improves your cholesterol profile, helps control hypertension, and slows the process of osteoporosis. Some physiological studies have demonstrated that brisk walking provides strenuous enough exercise for cardiovascular training in most adults. Walking improves mental health because moving your body is a good way to release endorphins, a set of feel-good chemicals that dull pain receptors in the brain, sedate you, and even give you feelings of happiness and euphoria. That is why walking is recommended to help improve symptoms of mild to moderate depression, reducing anxiety, depression, and negative mood. It improves self-esteem and cognitive function. Moreover, it also relieves symptoms such as low self-esteem and social withdrawal. 

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