Darrick Robles On New Year’s Eve, many resolve to live healthier lives and to give up unhealthy habits. But three quarters of resolutions fail . This often has to do with the fact that the resolutions were too ambitious or too radical. But the good news is that research is giving us clear indications of which changes are worth making the effort to make.
“It can be difficult to establish new habits. But there are some mindsets and behaviors that can be practiced to achieve these lasting changes. This includes, for example, setting small and manageable goals or concentrating on what is really good for you,” explains psychologist Madeleine Gauffin.
5 simple habits for a healthier lifestyle
You don’t have to make drastic changes to be healthier. Here are some simple habits worth making a daily routine.
Resolution #1: Cultivate Friendships
Why It’s Worth It: Research has shown that strong social bonds through friendship, family and community contribute significantly to our physical and mental well-being – while loneliness and social isolation are known risk factors for health problems. Studies have found that feeling lonely can increase your risk of stroke, heart disease, depression and dementia.
How to start:
- Start planning. The pandemic has made it harder for us to socialize, and you may be feeling more insecure about socializing today. The best way to address this problem is to make a commitment to meet or talk on the phone with a friend or family member at least twice a week.
- Expand your circle of friends. Make a conscious effort to expand your social network. For example, you can volunteer in your city, attend workshops or join a sports club.
Resolution #2: Pay attention to your sleep quality
Why It’s Worth It: The importance of our sleep can’t be underestimated. Between 6 and 9 hours of sleep per night is recommended. This allows our body and brain to regenerate and recover. Not only does restful sleep boost the immune system, but it also helps maintain a healthy weight, increases fertility, and promotes mental well-being. On the other hand, if you regularly sleep poorly , there is an increased risk of diabetes , heart disease, cancer, obesity and depression.
How to start:
- Be realistic: start by going to bed just half an hour earlier than usual, and then gradually bring that time forward to reach the full 6-9 hours.
- Get some fresh air – Being outdoors in daylight can help make us feel more sleepy in the evening. This in turn improves the quality of sleep. Try to go outside as much as possible during the day to sleep better.
Resolution #3: Bring movement into your everyday life
Why it’s worth it: There’s strong evidence that at least 2.5 hours of moderate exercise a week can help reduce your risk of heart disease and stroke . Physical activity has countless positive effects on our health – from maintaining a healthy body weight to better mental health to longer life expectancy. The challenge is to incorporate regular exercise into our daily routine .
How to start:
- Start with 30 minutes: Just half an hour of moderate exercise a day can have a positive effect on your health. You should also avoid sitting too much. So try walking more, standing up for work, or just dancing to your favorite music.
- Try a team sport: Research shows that recreational physical activity is more beneficial than work-related physical activity, such as exercise. B. heavy lifting. Try a new sport or join a running club, for example. This is how you do something for your health and meet new people.
Resolution #4: Eat more colorful foods
Why it’s worth it: In general, the more colorful the food selection, the more nutritious the diet . So-called phytonutrients, which have an antioxidant and anti-inflammatory effect, ensure the variety of colors. It has long been known that the colorful Mediterranean cuisine, which is characterized by a high proportion of fruit and vegetables, nuts, whole grain products, fish and healthy fats (olive oil), is healthy.
A study now proves that the “Mediterranean diet” ensures a longer life expectancy for over 65-year-olds. In countries with a Mediterranean diet, there are fewer cardiovascular diseases, high blood pressure and obesity.
How to start:
- Start slow. Aim to eat two different colored fruits and vegetables at every meal, and fill your shopping basket with a greater variety of colors over time.
- If you want to eat a larger variety of fruits and vegetables year-round, check out the frozen section. Frozen products are usually just as healthy as fresh products.
Resolution #5: Stay curious
Why It’s Worth It: This habit isn’t easy to form, but it’s important. It’s about doing more of the things that make you feel valuable, that you belong, that you’re part of something. This not only makes you happier and more joie de vivre, but can also help reduce your risk of health problems such as stroke and depression.
How to start:
- Make a list of all the activities that make you feel good or that you enjoy spending your time on. Mark the things that you want to prioritize more in your life.
- Maybe you’ve always wanted to try yoga or kickboxing, start writing, or learn a new language. You don’t need 100 hobbies to feel more fulfilled. Just pick up a new activity one afternoon or evening a week and see how it makes you feel.
4 tips that will make implementation easier for you
Establishing new healthy routines isn’t difficult, but actually sticking to them over the long term can be more of a challenge. We give you some tips on how to stay motivated and implement your good intentions in the long term.
1. Combine habits cleverly
“Establishing new habits works best when you combine the new routine with an existing one,” explains Madeleine Gauffin. Researchers have found that it takes an average of 66 days for a new habit to actually form. Habits expire automatically. That’s why you should start a new habit by adding it to something you already do every day.
For example, you can incorporate your 3-minute meditation right after brushing your teeth. “It’s crucial that you make space for your new healthy habits and allow them to become a part of your daily life,” adds Madeleine Gauffin.
2. Listen to your gut feeling
Find out what really motivates you. What do you expect from life? Do you live the way you want? You should ask yourself these questions. This makes it easier to find the motivation for personal and profound changes.
Are you creating new habits because you want to, or are you trying to please someone by changing certain things in your life? The motivation has to come from yourself – otherwise the whole thing won’t last.
When we choose to do something because we enjoy it, that’s called intrinsic motivation—as opposed to extrinsic motivation, where we’re motivated to do something to gain a reward or avoid punishment. Make an appointment with a friend to do sports because it is good for you. Cook healthy dishes because you enjoy trying new recipes.
3. Be flexible
“Often other things in life get in the way – and that’s okay,” explains Madeleine Gauffin. “Establishing new habits shouldn’t be too strenuous.” So if your good resolution isn’t realistic, you’d better do something else. Pressure and punishment do more harm than good. Instead, reward yourself and encourage yourself.
4. Micro Habits: Even small habits can make a big difference
“Start with small, specific, concrete habits,” Gauffin says. Set realistic goals that lead to success. That way, you’re more likely to implement them over the long term.
