“Happy New Year! Have you set your 2023 resolutions, goals, and aspirations?”
“It’s only just hit midnight, give me a second!!!”
Did you know that the most common New Year’s resolution is to get healthier? That’s why gyms are raking it in right now. But did you also know that only 12% of people hit their goals or targets for the new year! By now most people have probably set some goals for the year, if you have this list may help you hit them. If you’re not sure what you want to achieve this list could help guide you to an answer.
This blog is less about new year new me, dry January or Veganuary (…although we can recommend some kombucha and vegan ferments) and more about setting healthy habits to help you achieve your goals whatever they may be.
The first step is to set small realistic goals, for example saying you will run a marathon by the end of a year is a huge ask but planning smaller runs each month that gradually increase in length is much more manageable. You also get a sense of achievement that will keep you motivated. Just 2 hours of exercise a week can improve heart health, lung capacity, blood pressure and weight.
View your health like you’re saving for a holiday, every little bit you put in builds up. If you put in 10 minutes of exercise each day for 365 days, you will be healthier and stronger by the end of the year compared to if you did no minutes of exercise. So, start where you can and build on it.
When starting any new habit or aiming for a goal, do you keep in mind how you will feel when you achieve it? A habit or goal is easier to achieve when you attach positive feelings to it. The happiness, pride, or gratitude you will feel will keep you motivated and keep you on track.
People who write down specific and positive habits they want to achieve are 1.2 to 1.4 times more likely to succeed. Set yourself up to win by writing down the habit you want or the goal you want to achieve and review it every day. It needs to be specific, writing “exercise more” won’t cut it.
Avoid the vague target and go specific for example: “I will walk 1 mile in the morning to feel energised during the day” is much better and helps your brain form the habit.
Below we have listed some simple goals and habits to help you if you can’t decide on any.
- Introduce more variation into your diet. Did you know that your gut microbiome plays an intrinsic and important role in regulating your mood, happiness, and mental health? By adding a variety of vegetables into your diet you can increase the diversity of your gut instantly, and we aren’t just talking about celery; all spices, herbs, nuts, seeds and even coffee are vegetables which can add variation.
- Cook more at home. Why not try to take some time every day to cook from whole ingredients and cut out processed food. We can really recommend adding fermented food and drinks into your diet and even creating your own from waste veggies in your fridge. Want to learn more, you can join us at one of our workshops or maybe add some Fermentation Station goodies to your plate.
- Whether you prefer coffee or herbal tea in the morning, starting your day with a tall glass of water as well is an easy win. When you wake up you’ve already dehydrated so keeping a glass of water next to your bed is a good way to combat this. Water keeps you energised, can improve your complexion, and help regulate blood pressure.
- Take a day off to focus on your mental health, with all the stress in the world currently this is a big one. Many people find it difficult to take a sick day for their mental health but 55% of sick days result from mental health needs. So, take a day a week to really rest and recharge, stay home, and read a book, go for a long walk in the countryside so long as you take the time for you.
- Go to bed at the same time every night. Sleep experts say that high quality sleep is as important to your health and wellbeing as good nutrition and exercise. Most adults need 7 hours of quality sleep to be at their best. To create a healthy sleep pattern, go to sleep and wake up at the same time even on weekends. Make your bedroom as dark as possible and unplug from your phone and electronics a few hours before bedtime.
We hope that these hints and tips help you achieve whatever it is you want to, thanks for reading and we hope that 2023 brings you health and wellbeing!