12 Thoughtful Low-Lift Ways to Start the New Year Healthier
Healthy New Year’s resolutions have a way of, well, sort of fizzling for most of us. But you don’t have to make sweeping changes that—let’s face it—are nearly impossible to keep! There are many low-lift ways to start the new year healthier.
Research has shown that making small changes is a more effective way to get things done and stick to whatever changes you want to make. Let’s say you want to lose weight. Instead of saying you’re going to “eat better” (and then feeling bad when you slide), change one little thing—like cut out half and half in your morning coffee. When you adjust to that change, then add another new habit. It's about the cumulative effect, not being too hard or too unrealistic about what sustainable changes you can make.
Remember, healthy changes are a marathon, not a sprint!
Because baby steps are much easier to stick to, read on to learn about our favorite low-lift ways to feel stronger and healthier in the new year:
Eat More Fruit
Can an apple make you happy? One studyfound that people who ate three or more servings of fruit in midlife were at least 21 percent less likely to experience depression 20 years later! Although it’s not known exactly why, it’s possible that the antioxidants in fruit are the reason. Add one piece of fruit to each meal or as an in-between meal snack, and you’re golden!
Related: 40 Easy Smoothie Recipes for Breakfast
Cut the Caffeine After Lunch
Everyone processes caffeine differently, but it is a stimulant that can interfere with sleep by inhibiting adenosine, which is necessary for deep sleep. Most experts say 10 hours before bed is a reasonable gap between your last dose and your bedtime. And don’t forget tea, colas, and energy drinks all contain caffeine!
Skip the Dip
One study found that people eat 77 percent more calories when they have chips with dip, rather than with chips alone. So don't eat the dip, or at least monitor your portion by scooping out a small amount in a separate dish, then putting the container away.
Try an Evening Workout
When people did short bursts of activity between 5pm to 9pm, they slept almost 30 minutes longer, according to one study. Try three minutes of light activity such as chair squats, calf raises, and standing knee raises to sleep longer.
Bring Home a Plant
Tons of research has found that plants are good for our mental health, including improving sleep, boosting mood, reducing stress and anxiety, and making you feel happier. Think you can’t keep one alive? Nonsense! Choose a variety that thrives on neglect, such as snake plants, pothos, or ZZ plants.
Related: 10 Best Indoor Plants to Brighten Your Home
Protect Your Noggin
Even grown-ups need to wear helmets. If you ride an e-bike, wear your helmet! E-bike injuries doubled every year from 2017 to 2022. (Your kids are watching, too, so be a good example!).
Stop Scrolling an Hour Before Bed
There’s ample research that has found the light from your phone can disrupt your circadian rhythm, delay sleep onset, and inhibit melatonin, which is required for sleep onset. Put your phone down right before bed and find something relaxing to do to wind down, such as deep breathing, meditation, or reading a “real” book.
Stand Up
New research from Finland found that people who lowered the amount of time they sat every day by an average of 40 minutes over six months reported less back pain. Set a timer on your phone to stand up and stretch at least every hour.
Re-Think a Keto Diet
Ketogenic, or low carb, diets burn fat, but they’re not for everyone. A study in the UK found that people who ate a keto diet for up to 12 weeks experienced rises in cholesterol, drops in good gut bacteria, and less efficient processing of carbs.
Try Yoga for Incontinence
Women with daily urinary incontinence who did 90 minutes of low-impact yoga twice a week for four months reported less incontinence than before.
Clear out Some Clutter
You don’t have to declutter your whole house but pick one small area of clutter that really stresses you. Maybe it's the junk drawer, your handbag, or your kid’s toy box? Then, set a timer and clean it out. You may just feel motivated to tackle more after that, and every baby step counts.
Related: 10 Items from The Container Store that Pro Organizers Can't Live Without
Try Dry January
Dry January is a month of taking a break from alcohol. Even if you’re a casual drinker, taking a break from alcohol for the month of January (or really, any month you want to give it a go) can have a positive effect on your health, including improved sleep to better skin to protecting your immune system — not to mention you'll ingest fewer calories!
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