Show yourself some love - 22 resolutions to make 2022 your healthiest year yet!
Ok so you may be wondering why I am releasing a resolutions blog in February - ok I hear ya!
Too often people start the new year with grand ideas that no one can live up to or challenge. However, by the time February is in sight these grand resolutions are often a distant intention or you’re left feeling exhausted by the very thing you’re doing to improve your health. Either way it can leave you feeling despondent, but you’re not alone, we have all been there!
February also marks the month of the Lunar New Year and the month of love with Valentines day in the heart of the month, so is there really a better time of the year to start showing yourself some love?
So why not show yourself some love this Valentines!
In this blog I have incorporated twenty two simple resolutions that you can begin to add to your routine that are achievable, maintainable and could improve your health over 2022. I will also talk about how to choose the right ones for you and how to ensure these changes make you feel how you want to feel.
Here is my curated list for 2022;
Prioritise good nutrition - think about what you are eating but most importantly what you may need to add to your diet rather than what to remove. Concentrate on natural, colourful foods and a diet rich in protein, healthy fats and fibre, that contains lots of fruit and vegetables.
Increase your fruit and veggies - they are the source of many micronutrients, phytonutrients and great prebiotics which support your gut microbiome, your gut health, immune system, mental health and much more. Opt for as much diversity and colour as you can.
Check your protein intake - many people have been reducing their meat intake for the last few years and although this is not a problem they do not always look to replace the protein they are taking out their diet with a plant based alternative, so do your research! Protein intake is important and there is a potential link between reduced protein intake and Sarcopenia (muscle wasting), evidence suggests a greater protein intake may be needed as we age from as little as 40 years of age to achieve optimal health.
Keep hydrated - your body is 60% water and dehydration results in headaches, reduced memory and poor concentration to name but a few so simply try and drink the recommended 2L a day and preferably make most of this water.
Make sure your water is clean - filter your water and use a glass bottle, this will not only be good for your health but could be better for the environment and your pocket too, so a triple win! Most bottled water is supplied in plastic bottles these bottles can degrade during storage resulting plastic particles such as BPA seeping into the water this happens quicker during heat exposure and has been linked to many health concerns. So what ever you do, do not leave your plastic water bottles in the car! Tap water although processed has a tendency to contain traces of contaminants, filtering your water can help to remove these contaminants, but can also make your water taste better. I always suggest glass bottles as they are easy to clean and do not contain plastic linings.
Food storage - we have already covered the effects of water bottles but what about food storage, people use plastic containers and wrap to store and cook food, but these again can leak chemicals in to your food. My preferred choice for food storage again is glass they are safe and easy to clean. Check out some of my favourites
Swap out your beauty product for cleaner versions - many beauty products contain Endocrine Disturbing Chemicals (EDCs) which are linked to imbalances in hormone level as well as other chemicals which can effect skin and over all health.
Swap out your cleaning products - again many household cleaning products contain chemicals which are skin and respiratory irritants as well as ECDs. Look for cleaner products non-toxic alternatives or try making your own! I love this book ”The art of Natural Cleaning” for homemade alternatives.
Candles - I love a candles who doesn't , but switching to those made with natural essential oils and soy or other plant based waxes could reduce the chemicals emitted when burning a candle and therefore could be better for your health and the environment than those made with paraffin waxes and synthetic scents.
Make your oral health a priority, most people are unaware of the systemic effects oral health can have and the effects modern living can have on oral health. So prioritise your oral health ensuring you carve out the time for a full health routine both morning and night, it can really be beneficial for systemic health. I really love the AirFloss Pro Dental Flosser and the MasterMedi tongue scrapper for my oral health routine.
Check your supplements - many people don’t realise but supplements are recommended for certain groups of people, for example B12 for those who are vegetarian/vegan, Vitamin D for all those living in the UK September through March or all year for those who spend a lot of time inside or have darker skin. Many women in particular are low in magnesium which supports so many cycles in the body and has been shown to ease period pain, constipation, cramps and promote better sleep. Probiotics are also a great option for many as they support a healthy microbiome that supports gut health, immune system, mental health and more. Consider if you need to supplement and seek support where needed to ensure that the supplements and dosages are suitable and safe for you, some supplements can interfere with medications.
Meal plan - knowing what you are going to eat and when can stop compulsive meal choices, snacking and aid healthier shopping. Always plan in some healthy snacks for the week too as for many people they will eat a really balanced diet until it comes to their snacks.
Begin to meal prep - prepping your meals in advance is a great way to ensure you eat a more balanced diet. Balanced meals that only require warming or minimal effort on an evening can stop the urge to order a takeaway, a ready meal being an attractive option or grabbing something quick and processed for lunch.
Veggie days - over the past few years research has been published and promoted on the potential health benefits of reduced meat consumption, plant based and vegan diets. So pick a day or few days of the week you can eat meat free. More information will be coming soon on vegetarianism and veganism in an upcoming blog, so keep a look out for that!
Swap out alcoholic drinks - alcohol has long been linked to many health conditions, long-term diseases, addiction and cancer (the list goes on), so reducing your intake if you do consume alcohol can only be a good thing! One of my favourites alternatives is Seedlip.
Do something every day that makes you happy - this has to be one of my favourites. Prioritise self-care, add it into your schedule/routine, we often do not prioritise our happiness. By doing one thing each day that make you happy and brings you joy can increase serotonin levels, give you a better outlook on life and increases resilience.
Make that appointment with yourself!
Aim to move each day - movement is what your body is designed to do this does not mean intense exercise but a simple walk, hike or some yoga. These can give your body the exercise it needs and takes your joints through the motions they are designed to do each day and can have beneficial effects on cardiometabolic health, weight, joint health, general pain and stress to name but a few.
Get out into nature daily - the benefits of spending time outdoors and in nature are well documented and can help support your vitamin D levels, mental wellbeing and is a great opportunity to move your body. Read my previous blog post on Forest Bathing.
Reduce screen time - especially time on spent on social media, plan social switch offs in to your week. Endless scrolling will not serve you!
Start meditating - meditation is known to reduce stress, anxiety and have many other health benefits and has even been seen to improve fertility outcomes in both males and females.
Develop a sleep routine - sleep is so important for our overall health and ensuring you get the recommend amount of shut eye each day is essential for optimal health. Sleep routines can really help with this by informing your body it is time to rest.
Breath - this could mean different things for different people, breath work is a growing therapy for a reason. Anxiety and modern living have impacted the way we breathe, some breathe shallower while others may hold their breath. So take time to breathe consciously or take breath work classes, there are several breath work techniques so find one that work for you.
How to choose which ones to try and how to make them work:
Pick those that are relevant to you - you may already be eating a balanced diet but could you increase your fruit and vegetable intake or improve the diversity of the types you eat. Or maybe diet is not an area you wish to improve right now and you would rather focus on lifestyle changes.
Pick those that you want to achieve - having a goal which you want to achieve rather than something you are trying to make yourself achieve but your heart is not in makes the goal more achievable. Maybe meditation does not feel like your thing right now, so pick another option, simple!
Start slowly - pick only one or two to concentrate on at a time - if two then make sure they complement each other (improve diet - meal planning)
Keep it simple/small targets - a few mins a day, one meal, a day a week, replace one food container, add 1-2 different fruits or vegetables to your shopping basket each week.
Do not to concentrate on “giving up” or “reducing” or “removing” - but on what you are adding for example concentrate on finding new veggie protein sources you like to add into meals.
Make it a routine before moving on - research suggests it takes 18-254 days for something to become a habit, but on average 66 days, so if you forget, miss or skip something don’t beat yourself up, just carry on. Perfection is having these days and still being able to keep on track with your goals.
Become aware of any triggers - being aware of the triggers to behaviours you want to change can really help you make those changes.
Stay happy and healthy,
Chel
References:
Minich, D.M., 2019. A review of the science of colorful, plant-based food and practical strategies for “eating the rainbow”. Journal of Nutrition and Metabolism, 2019.
Cömert, E.D., Mogol, B.A. and Gökmen, V., 2020. Relationship between color and antioxidant capacity of fruits and vegetables. Current Research in Food Science, 2, pp.1-10.
Heiman, M.L. and Greenway, F.L., 2016. A healthy gastrointestinal microbiome is dependent on dietary diversity. Molecular metabolism, 5(5), pp.317-320.
Zota, A.R. and Shamasunder, B., 2017. The environmental injustice of beauty: framing chemical exposures from beauty products as a health disparities concern. American journal of obstetrics and gynecology, 217(4), pp.418-e1.
Fransway, A.F., Fransway, P.J., Belsito, D.V. and Yiannias, J.A., 2019. Paraben toxicology. Dermatitis, 30(1), pp.32-45.
Diamanti-Kandarakis, E., Bourguignon, J.P., Giudice, L.C., Hauser, R., Prins, G.S., Soto, A.M., Zoeller, R.T. and Gore, A.C., 2009. Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocrine reviews, 30(4), pp.293-342.
Rochester, J.R. and Bolden, A.L., 2015. Bisphenol S and F: a systematic review and comparison of the hormonal activity of bisphenol A substitutes. Environmental health perspectives, 123(7), pp.643-650.
Kandaraki, E., Chatzigeorgiou, A., Livadas, S., Palioura, E., Economou, F., Koutsilieris, M., Palimeri, S., Panidis, D. and Diamanti-Kandarakis, E., 2011. Endocrine disruptors and polycystic ovary syndrome (PCOS): elevated serum levels of bisphenol A in women with PCOS. The Journal of Clinical Endocrinology & Metabolism, 96(3), pp.E480-E484.
Lang, I.A., Galloway, T.S., Scarlett, A., Henley, W.E., Depledge, M., Wallace, R.B. and Melzer, D., 2008. Association of urinary bisphenol A concentration with medical disorders and laboratory abnormalities in adults. Jama, 300(11), pp.1303-1310.
Relationship between urinary phthalate and bisphenol A concentrations and serum thyroid measures in U.S. adults and adolescents from the National Health and Nutrition Examination Survey (NHANES) 2007-2008
Goyal, M., Singh, S., Sibinga, E.M., Gould, N.F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D.D., Shihab, H.M. and Ranasinghe, P.D., 2014. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), pp.357-368.
Fox, K.C., Nijeboer, S., Dixon, M.L., Floman, J.L., Ellamil, M., Rumak, S.P., Sedlmeier, P. and Christoff, K., 2014. Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neuroscience & Biobehavioral Reviews, 43, pp.48-73.
Dhawan, V. and Dada, R., 2020. Yoga, Meditation, and Acupuncture for Male Reproductive Health. In Male Infertility(pp. 593-602). Springer, Cham.
Li, J., Long, L., Liu, Y., He, W. and Li, M., 2016. Effects of a mindfulness-based intervention on fertility quality of life and pregnancy rates among women subjected to first in vitro fertilization treatment. Behaviour research and therapy, 77, pp.96-104.
Shohani, M., Badfar, G., Nasirkandy, M.P., Kaikhavani, S., Rahmati, S., Modmeli, Y., Soleymani, A. and Azami, M., 2018. The effect of yoga on stress, anxiety, and depression in women. International journal of preventive medicine, 9.
Djalilova, D.M., Schulz, P.S., Berger, A.M., Case, A.J., Kupzyk, K.A. and Ross, A.C., 2019. Impact of yoga on inflammatory biomarkers: a systematic review. Biological research for nursing, 21(2), pp.198-209.
Russell, N., Daniels, B., Smoot, B. and Allen, D.D., 2019. Effects of yoga on quality of life and pain in women with chronic pelvic pain: Systematic review and meta-analysis. Journal of Women’s Health Physical Therapy, 43(3), pp.144-154.
Lauche, R., Hunter, D.J., Adams, J. and Cramer, H., 2019. Yoga for osteoarthritis: a systematic review and meta-analysis. Current rheumatology reports, 21(9), pp.1-12.
Zheng, H., Orsini, N., Amin, J., Wolk, A., Nguyen, V.T.T. and Ehrlich, F., 2009. Quantifying the dose-response of walking in reducing coronary heart disease risk: meta-analysis. European journal of epidemiology, 24(4), pp.181-192.
Buffey, A.J., Herring, M.P., Langley, C.K., Donnelly, A.E. and Carson, B.P., 2022. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Medicine, pp.1-23.
Chastin, S.F., De Craemer, M., De Cocker, K., Powell, L., Van Cauwenberg, J., Dall, P., Hamer, M. and Stamatakis, E., 2019. How does light-intensity physical activity associate with adult cardiometabolic health and mortality? Systematic review with meta-analysis of experimental and observational studies. British journal of sports medicine, 53(6), pp.370-376.
Richardson, C.R., Newton, T.L., Abraham, J.J., Sen, A., Jimbo, M. and Swartz, A.M., 2008. A meta-analysis of pedometer-based walking interventions and weight loss. The Annals of Family Medicine, 6(1), pp.69-77
Lauche, R., Langhorst, J., Lee, M.S., Dobos, G. and Cramer, H., 2016. A systematic review and meta-analysis on the effects of yoga on weight-related outcomes. Preventive medicine, 87, pp.213-232.
Vegan Society (2021) “Vitamin B12” Available at: https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12 (Accessed: 14th Feb 2022)
Gov.uk (2021) Vitamin D and clinically extremely vulnerable (CEV) guidance Available at: https://www.gov.uk/government/publications/vitamin-d-for-vulnerable-groups/vitamin-d-and-clinically-extremely-vulnerable-cev-guidance (Accessed: 14th Feb 2022)
Lonnie, M., Hooker, E., Brunstrom, J.M., Corfe, B.M., Green, M.A., Watson, A.W., Williams, E.A., Stevenson, E.J., Penson, S. and Johnstone, A.M., 2018. Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), p.360.
Volpi, E., Campbell, W.W., Dwyer, J.T., Johnson, M.A., Jensen, G.L., Morley, J.E. and Wolfe, R.R., 2013. Is the optimal level of protein intake for older adults greater than the recommended dietary allowance?. Journals of gerontology series A: Biomedical sciences and medical sciences, 68(6), pp.677-681.
Wolfe, R.R., 2012. The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals. British Journal of Nutrition, 108(S2), pp.S88-S93.
Monsivais, P., Aggarwal, A. and Drewnowski, A., 2014. Time spent on home food preparation and indicators of healthy eating. American journal of preventive medicine, 47(6), pp.796-802.
Dfarhud, D., Malmir, M. and Khanahmadi, M., 2014. Happiness & health: the biological factors-systematic review article. Iranian journal of public health, 43(11), p.1468.
Springmann, M., H. Charles J. Godfray, Rayner, M. et al. (2016) "Analysis and valuation of the health and climate change cobenefits of dietary change", Proceedings of the National Academy of Sciences, vol. 113, no. 15, pp. 4146.
Farchi, S., De Sario, M., Lapucci, E. et al. (2017) "Meat consumption reduction in Italian regions: Health co-benefits and decreases in GHG emissions", PLoS One, vol. 12, no. 8.
Nation Institute’s of Health - National Institute on Alcohol Abuse and Alcoholism (2022) “Alcohol's Effects on the Body” Available at: https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body (Accessed: 14th Feb 2022)
NHS (2021) “Water, drinks and your health” Available at: https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/ (Accessed: 14th Feb 2022)
NHS (2019) “Dehydration:” Available at: https://www.nhs.uk/conditions/dehydration/ (Accessed: 14th Feb 2022)
Cecoro, G., Annunziata, M., Iuorio, M.T., Nastri, L. and Guida, L., 2020. Periodontitis, low-grade inflammation and systemic health: A scoping review. Medicina, 56(6), p.272.
Derudi, M., Gelosa, S., Sliepcevich, A., Cattaneo, A., Rota, R., Cavallo, D. and Nano, G., 2012. Emissions of air pollutants from scented candles burning in a test chamber. Atmospheric environment, 55, pp.257-262.
Mark, A.E. and Janssen, I., 2008. Relationship between screen time and metabolic syndrome in adolescents. Journal of public health, 30(2), pp.153-160.
Neophytou, E., Manwell, L.A. and Eikelboom, R., 2021. Effects of excessive screen time on neurodevelopment, learning, memory, mental health, and neurodegeneration: A scoping review. International Journal of Mental Health and Addiction, 19(3), pp.724-744.
Van Cauter, E., Holmbäck, U., Knutson, K., Leproult, R., Miller, A., Nedeltcheva, A., Pannain, S., Penev, P., Tasali, E. and Spiegel, K., 2007. Impact of sleep and sleep loss on neuroendocrine and metabolic function. Hormone Research in Paediatrics, 67(Suppl. 1), pp.2-9.
Itani, O., Jike, M., Watanabe, N. and Kaneita, Y., 2017. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep medicine, 32, pp.246-256.
Ma, X., Yue, Z.Q., Gong, Z.Q., Zhang, H., Duan, N.Y., Shi, Y.T., Wei, G.X. and Li, Y.F., 2017. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, p.874.