The 15 Best New Year’s Resolutions for Your Health

Are you unsure which of your priorities is most important in the New Year? Do you have plenty of dreams for the future, but not many concrete plans?

Check out these 15 resolutions you can make to improve your physical and mental well being during the next 12 months and beyond.

Resolutions to Improve Your Physical Health 

  1. Eat right. Focus on adopting healthy eating habits rather than resorting to crash diets. Learn to eat more slowly and reduce your portion sizes.
    • Eat a variety of foods with plenty of complex carbohydrates, fresh vegetables and fruits. Add in some lean proteins and healthy fats to complete your meals.
  2. Exercise daily. Aim for at least 30 minutes of moderate aerobic exercise every day. Round that out with training for strength and flexibility.
    • Find a variety of activities that you enjoy, like brisk walks and biking.
    • Get an exercise ball or treadmill that you can use at home on busy days or when the weather outside is unpleasant.
  3. Get adequate rest and sleep. Insufficient sleep can make you more vulnerable to weight gain and many illnesses. Different individuals need different amounts of sleep, but the conventional eight hours is a good rule for most people. If you constantly feel drowsy, try going to bed earlier.
  4. Take care of your bones. Almost half of all women over 50 will suffer an osteoporosis-related fracture. Men can be at risk too. Eat plenty of foods rich in calcium and vitamin D. Get some sunshine and lift weights or do other resistance training.
  5. Practice good posture. Strong abdominal muscles will protect your back from injury and help you look younger.Get used to pressing your navel towards your lower back and keeping your shoulders relaxed. Breathe from your abdomen rather than your chest.
  6. Quit smoking. You probably already know all the dangers of smoking, including lung cancer and premature aging.
    • Many people make several attempts before quitting for good so be open to various cessation methods. Your doctor may be able to help you find the right plan for you.
  7. Drink alcohol in moderation. Some people may need to avoid alcohol all together. Others can stay safe within the general limits of one drink a day for women and two for men. Avoid alcohol before bed so you get good quality sleep.
  8. See your doctor. Regular checkups enable early treatment to keep small health issues from growing worse. If you can’t afford health insurance, you may be able to get some free or inexpensive screenings at local pharmacies and health fairs.

Resolutions to Improve Your Mental Health

  1. Manage stress. Keeping stress under control lets you enjoy life more. Set aside time each day for meditation or listening to soothing music.
  2. Build healthy relationships. Develop a strong network of support. Communicate openly and with respect.
  3. Monitor your thoughts. Think positive. Divert your attention away from nonproductive worrying by brainstorming creative solutions to challenging situations.
  4. Practice positive self talk. Be a good friend to yourself. Remind yourself of your strengths and accomplishments.
  5. Be compassionate.Show compassion to yourself and others. Be aware of the suffering in the world and look for ways to alleviate it.
  6. Engage in lifelong learning. Keep your mind sharp by giving it constant challenges. Take adult education classes or listen to foreign language tapes.
  7. Consider counseling. It’s wise and courageous to ask for help when you need it.Professional counseling or spiritual practices may help you bounce back from unfortunate events like divorce or unemployment. They can be useful for smaller things, too, like if you’ve just had a rough week.

While many New Year’s resolutions get discarded faster than the dried out Christmas tree, there are ways to make them stick. Set specific goals that are meaningful and attainable for you. Improving your physical and mental health is a great gift for yourself and your whole family.

Quit Smoking in 30 Days or Less

Cigarette smoking is an unhealthy and costly habit that can lead to lung cancer, heart disease, and death. Nearly one in five deaths in America is the result of smoking. According to the Center of Disease Control and Prevention, this unhealthy habit causes more deaths yearly than HIV, car accidents, murders, suicides, and illegal drug or alcohol use combined.

The only way to assure that you don’t suffer smoking related diseases is to quit smoking now. Long-term smokers have equated nicotine addiction to that of heroin. Therefore, if you want to quit smoking, it’s important to give your 100% effort.

Try these tips to help you quit smoking in less than 30 days:

1. Weigh the pros and cons. Life is harder for smokers. Not only are the health risks major cons, but smokers are also forced into exile from restaurants, bars, and friends’ homes when they want to light a cigarette.

  • Once you begin compiling your list, you’ll find that there isn’t one benefit to list under the pros section, but you’ll likely need a second sheet of paper to keep writing negatives in your cons section.
  • Smoking is expensive! In some states, cigarettes can cost as much as $10 per pack. If you’re a pack-per-day smoker, you’re shelling out $300 per month in order to nurture a habit that is decreasing your quality of life. If you quit smoking, you’ll have an extra $3,600 per year in expendable income.

2. Slowly, but surely. Quitting cold turkey is rarely an effective method to quit smoking. Rather than quitting altogether immediately, choose to minimize your cigarette intake until you’ve reached 0 cigarettes per day.

  • In 20 days, you can quit smoking! Simply decrease the number of cigarettes you smoke each day by one. So, the first day you’d smoke 20 cigarettes, the second 19, the third 18, the fourth 17, the fifth 16 and so on. You’ll hardly miss the extra cigarette. By your 21st day on this plan, you’ll be smoke free!
  • To sweeten the deal, set the money aside that you’d spend on cigarettes for a fun purchase. By day 20, you can have up to $200 saved up. $200 can buy quite a lot at an outlet mall or a deal savvy website.

3. Immerse yourself into new hobbies. Reward yourself for your efforts to quit by immersing yourself into new hobbies. Join a lavish gym, bowling league, or cake decorating club, or simply vow to cross off those ever expanding home improvement projects off of your list.

  • When you’re joyfully occupied, you’re less likely to give into your craving for a cigarette. Sure, you may catch a craving every now and then, but if you’re able to postpone the craving a few hours, chances are good that you don’t want the cigarette too badly after all.
  • Use your time to volunteer. Rather than devoting your free time to personal activities, consider volunteering your time to the needy. If it weren’t for your effort to quit smoking, you may never have acted on this wonderful opportunity. Therefore, use this as ammunition to continue both your quitting and community service efforts.

Quitting smoking certainly isn’t an easy task. If you’re realistic in your abilities to quit smoking, you’ll increase your chances of success. It’s very unlikely that you smoked a pack per day from the very inception of your smoking habit. Therefore, taking it slowly rather than quitting cold turkey may provide you with the best chance of success.

Whichever path you take, you must be committed to becoming smoke free
. But once you’ve beat the smoking habit, you can breathe a fresh sigh of relief because you’re not only saving money, but your life.