10 Holistic Tips To Start The New Year
As the New Year approaches, Midwest BioHealth recommends some tips to kick off the New Year with a holistic approach.
Dr. Johnson recommends a few lifestyle modifications, such as mindful eating and proper sleep hygiene, and simple suggestions, such as taking a walk in the park or performing a random act of kindness.
Here are Dr. Johnson's top ten tips for a healthy and holistic 2022:
Sleep well. Sleep in a cool and dark room. Aim for seven or eight hours a night. Gentle stretching before bed can relax your body and help you get to sleep. But avoid vigorous exercise, alcohol, and caffeine before bedtime.
Lavender, an essential oil, can be calming and a sedative before sleep; many options are available online. It's also okay to use the supplement melatonin occasionally to reset your sleep-and-wake cycle.
If you still have trouble falling asleep, don't toss and turn. Instead, get up and do something relaxing for a while, such as reading or meditating but try to avoid getting on your phone or iPad as the blue light can prolong sleepiness.
Mindful Meals. Take your time and enjoy the food you eat. Chew slowly. Savor the smell, flavor, taste, texture, and company you keep while eating; be sure to stop before you feel full, as the added digestion keeps you awake.
Plant-based diet. Limit animal-based foods to smaller portions and try not to overindulge in carbs. Eat mostly vegetables, fruits, whole grains, legumes, seeds, and nuts. Berries are among the most healthful fruits, and vegetables are even better. Eat the rainbow – fruits and vegetables with different colors provide different nutrients.
Carve out time. Spend at least 20 minutes daily in a quiet space that allows you to express your inner voice. Put down your smartphone, turn off the TV, walk, meditate, play an instrument, draw, dance, or write in a journal. Do something you enjoy that stimulates the mind, especially if you are a creative spirit.
Embrace Nature. Studies have found that spending time in nature improves mood, lowers stress hormones, and reduces blood pressure. A walk in the woods also might boost the immune system. Plants emit chemicals called phytoncides that protect against insects and harmful microbes. When you breathe in phytoncides, it increases the level of the immune system's natural killer cells.
You don't have to go to the wilderness. Walking in a park or sitting in your backyard can also help absorb the sun's natural light, promoting Vitamin D synthesis from cholesterol.
Get moving! Dr. Johnson recommends that adults do 2 ½ to 5 hours per week of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity. Aerobic activity makes your heart beat faster, such as brisk walking, jogging, bicycling, dancing, swimming, etc. In addition, do muscle-strengthening activities at least twice a week. Examples include lifting weights, carrying heavy loads, and heavy gardening. Check with your physician before beginning a new exercise routine.
Yoga. Many physical and mental benefits of yoga include increased flexibility, muscle strength and tone, protection against injury, improved balance, better sleep, improved mood, and stress relief. Depending on the type practiced, yoga also can count as an aerobic or muscle-strengthening activity.
Community. Assisting other people, such as volunteering at a food pantry or performing a random act of kindness, can have multiple health benefits, including lowering blood pressure, boosting self-esteem, and relieving stress.
Speak well. Nurturing your relationships also is good for your health. Three of the best ways to do this are to show gratitude, express your love, and apologize first. So don't neglect to say "thank you" and "I love you" and, when necessary, "I'm sorry."
Attitude. Studies have found that having a positive attitude can help manage stress, leading to many health benefits, including better heart health, lower rates of depression, and improved coping skills.
Solid oral health is taking care of your entire body and mental well-being. And, of course, don't forget to brush, floss, and rinse.
Happy New Year from Midwest BioHealth!