{"id":25021,"date":"2021-12-16T15:25:56","date_gmt":"2021-12-16T22:25:56","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=25021"},"modified":"2021-12-16T16:25:46","modified_gmt":"2021-12-16T23:25:46","slug":"31-healthy-habits-you-should-begin-for-the-new-year","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/general-health\/31-healthy-habits-you-should-begin-for-the-new-year\/","title":{"rendered":"31 Healthy Habits You Should Begin For the New Year"},"content":{"rendered":"

As we close the door on this year (okay, slam the door) and look ahead to the new year, we\u2019re faced with all the encouraging possibilities a new year can offer: a fresh perspective, a second chance, and the opportunity to turn over a new leaf. But it doesn\u2019t need to be that intense.<\/span><\/p>\n

\u201cThere\u2019s so much pressure leading up to January 1st when in reality, it\u2019s just another day,\u201d says Nina Zorfass, a health coach at the Institute for Integrative Nutrition.\u201cInstead of creating grand resolutions that require your utmost attention and dedication, start small \u2026 very small. And start today. But most importantly, be kind to yourself when you mess up because you\u2019ll definitely mess up\u2014you\u2019re human! Each day is an opportunity to start fresh.\u201d<\/span><\/p>\n

We asked myriad doctors, personal trainers, nutritionists, coaches and naturopaths to share some of their favorite healthy habits achieving optimal health\u2014physically, mentally, and spiritually\u2014in the new year. Here\u2019s what they had to say:<\/span><\/p>\n

1. Spend your energy wisely. <\/span><\/h2>\n

\u201cOne of the silver linings of this pandemic has been the ability to step back from the normal hustle and bustle of our lives to figure out what we really want in our careers, relationships, home, etc.,\u201d says Zorfass. \u201cMany people realized that they were spending so much of their energy on things they didn\u2019t really care about, which caused unnecessary stress and anxiety.\u201d Take note of how you spend your time and how that matches up with your goals. Are you prioritizing things or people that don\u2019t bring you joy or don\u2019t bring you closer to your goals? <\/span><\/p>\n

2. Read labels to avoid hidden sugars. <\/span><\/h2>\n

Seriously, sugar hides in the darndest places. \u201cBecome a label reader and search for those hidden sugars that are driving up weight, chronic inflammation, and diseases such as diabetes, heart disease, and fatty liver,\u201d says Renee Wellenstein, DO, double-board-certified OB\/GYN and functional medicine. If an ingredient ends in \u201c-ose\u201d \u2014 for example, sucrose, fructose, or dextrose \u2014i t\u2019s a sugar. And if it has the word \u201csugar\u201d in it, like beet sugar or coconut sugar, it\u2019s an obvious sugar. Also beware of the disguised sugars, such as corn syrup, malt syrup, and rice syrup <\/span><\/p>\n

3. Manage stress with L-theanine. <\/span><\/h2>\n

Before reaching for a prescription to help manage stress or anxiety, consider a natural supplement instead. \u201cL-theanine is an amino acid from green tea<\/a> that helps calm and relax you without making you feel sedated,\u201d says Wellenstein. \u201cIt can be used daily to prevent feelings of stress or anxiety, or at a moment\u2019s notice when something unexpected or stressful pops up. It also helps with focus.\u201d<\/span><\/p>\n

4. Caffeinate wisely. <\/span><\/h2>\n

Caffeine is fine when used in moderation\u2014but who stops at one or two cups these days?\u201cThe benefits of cutting caffeine are that you also might enjoy better sleep, less anxiety and jitteriness, fewer daytime crashes, and better-sustained energy throughout the day,\u201d says Wellenstein. She recommends switching to maca, a B complex supplement, chaga, or chicory root.<\/span><\/p>\n

5. Feel out your foods. <\/span><\/h2>\n

Pay attention to how you feel after you eat certain foods. \u201cDon\u2019t just let discomfort become normal,\u201d says Ashley Joi, a certified personal trainer at Performix House. \u201cLog the foods that cause you to feel tired or bloated, or upset your stomach.\u201d The end result? A list you can give your doctor to test for allergies, or a list of foods to avoid. <\/span><\/p>\n

6 Have a dance party. <\/span><\/h2>\n

Not in the mood to work out? Joi says to turn on your favorite tunes\u2014the ones you can never resist moving to\u2014and have a dance party instead! \u201cYour heart rate will rise, you\u2019re burning calories, and all the positive vibes and memories can come flooding in to elevate your mood.\u201d\u00a0<\/span><\/p>\n

7. Dig in the dirt. <\/span><\/h2>\n

The saying, \u201cGod made dirt and dirt don\u2019t hurt,\u201d is more true than you realize. \u201cThe soil is full of beneficial microbes and, with regular exposure, you can support the health of your gut microbiome,\u201d says Sheri Vettel, RD, MPH, LDN, a registered dietitian at the Institute for Integrative Nutrition. \u201cConsider getting involved in a garden, whether it\u2019s your own or a shared space in your community.\u201d\u00a0\u00a0<\/span><\/p>\n

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Illustration: Adobe Stock<\/span><\/figcaption><\/figure>\n

8. Find your center. <\/span><\/h2>\n

Each day, carve out time from your busy schedule to reassess where you\u2019re going and what you want out of your life. \u201cMeditation<\/a>, qiqong, Tai Chi, yoga, and breathwork all have their own twist on getting us into our body and out of our heads,\u201d says internist Jessica Peatross, MD. \u201cReconnecting to the body and spirit puts us into parasympathetic nervous system\u2014the \u2018rest and digest system.\u2019 Most Americans are imbalanced in \u2018flight or fight,\u2019 or the sympathetic part of the nervous system. Pausing for just 20\u201330 minutes per day, even starting your morning routine in this fashion, can really change your perspective for an entire day. Appreciation and gratitude are often surprising side effects.\u201d<\/span><\/p>\n

9. Walk barefoot. <\/span><\/h2>\n

Walking barefoot, or \u201cearthing,\u201d has been\u00a0linked to\u00a0anti-inflammatory and disease-fighting benefits<\/a>. \u201cIt also stimulates a calming acupuncture point\u2014or Kidney 1\u2014on the sole of the foot,\u201d explains Vettel. \u201cThe next time you\u2019re in grass or on a path, try kicking off your shoes and enjoying the feeling of the earth beneath your feet.\u201d<\/span><\/p>\n

10. Add fresh herbs. <\/span><\/h2>\n

Did you know that herbs are nutrition all-stars? \u201cMany herbs\u2014including basil, dill, cilantro, and oregano\u2014offer significant antioxidant and antimicrobial benefits,\u201d says Vettel. \u201cIn fact, one study found that oregano contains four times more antioxidants than blueberries. Fresh herbs are also nutrient-rich, with many being good sources of vitamins A and K.\u201d<\/span><\/p>\n

Related: 7 Healthy Habits for the New Year<\/a><\/strong><\/p>\n

11. Get in touch with your circadian rhythm. <\/span><\/h2>\n

Honoring your body\u2019s natural rhythms can go a long way for health. \u201cFor instance, consider going to bed earlier (with the setting sun) and rising for the day when the sun comes up,\u201d says Vettel. \u201cGet sunshine on your skin daily to support melatonin production and sleep, and try eating your largest meal of the day when the sun is the strongest, around noon.\u201d\u00a0<\/span><\/p>\n

12. Chew more thoroughly.<\/span><\/h2>\n

How well are you chewing your food, really? \u201cWhen my patients share that they\u2019re having digestive woes, the first question I ask is about how well they\u2019re chewing their food,\u201d says Vettel. \u201cChewing food well supports optimal digestion by creating lots of saliva.\u201d Saliva helps to dissolve food and contains digestive enzymes such as amylase (to break down starch) and lipase (which breaks down fat in the stomach).<\/span><\/p>\n

Related: 6 Simple Ways to Bring Mindfulness to Mealtimes<\/a><\/strong><\/p>\n

13. Build your tribe. <\/span><\/h2>\n

A like-minded community is beneficial to starting and maintaining your health journey. \u201cCommunity benefits those who are succeeding and those who are having difficulty because it brings everyone together and allows everyone to share their strengths, offer help, give encouragement, and hold each other accountable,\u201d says Logan Delgado, fitness expert and cofounder of KetoCoach. Look for groups on social media or in your local community. <\/span><\/p>\n

14. Measure success by consistency.<\/span><\/h2>\n

Think success is marked only by reaching the final goal? Think again! \u201cIt\u2019s not about getting the leanest, or strongest\u2014or whatever your health goal or issue may be\u2014in as little time as possible,\u201d says Danny Vega, MS, a coach for KetoCoach. \u201cIt\u2019s doing just a little bit every day, consistently, that matters most.\u201d<\/span><\/p>\n

15. Include veggies for breakfast. <\/span><\/h2>\n

One easy way to add more plants into your day is to start in the morning. \u201cTop leafy greens with an egg and avocado for a delicious, unexpected breakfast salad,\u201d says registered dietitian Maya Feller, MS, RD, DN. \u201cYou can also add beans to bring soluble fiber and keep you fuller longer.\u201d<\/span><\/p>\n

16. Eat fiber by the forkful. <\/span><\/h2>\n

\u201cFiber is beneficial for your gut and cardiovascular health, along with blood sugar regulation and satiety,\u201d says Feller.\u00a0\u201cIncorporate foods that are rich in prebiotic fibers like chickpeas, garlic, plantains, Jerusalem artichokes, and onions. A healthy microbiome is the foundation for <\/span>optimal wellness.\u201d<\/span><\/p>\n

17. Create a self-care space. <\/span><\/h2>\n

Spending more time at home probably means your living space is more crowded and full of commotion than ever before. \u201cCreate a self-care zone,\u201d suggests Jamie Gold, CKD, CAPS, MCCWC, a Mayo Clinic Certified Wellness Coach and author of Wellness By Design: A Room-by-Room Guide to Optimizing Your Home for Health, Fitness, and Happiness. \u201cThat might be adding spa-inspired touches to your bathroom or creating a meditation corner in your bedroom. Covered patios and balconies with nature connections\u2014like plants, trees, and <\/span>water features\u2014are also ideal, climate allowing. Add a favorite seat, cozy throw, lavender candle, or art piece, and spend 5\u201310 minutes a day there consciously decompressing.\u201d <\/span><\/p>\n

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Illustration: Adobe Stock<\/span><\/figcaption><\/figure>\n

18. Stick to a schedule. <\/span><\/h2>\n

\u201cDespite the chaos in the world, our brains like order,\u201d says Pedram Shojai, OMD, a doctor of Oriental medicine, master herbalist, and acupuncturist. \u201cSet a wakeup time and keep a schedule. Work out at the same time. Keep your meals consistent and go to bed at the same time. This creates order and dissipates anxiety. It\u2019ll help you stay in rhythm even when the world around you is spinning.\u201d<\/span><\/p>\n

19. Just breathe. <\/span><\/h2>\n

We need to breathe to live, but so many people rarely think about how they are breathing. \u201cTaking deep breaths, regularly through your nose, can elicit many health benefits, including decreased stress, decreased blood pressure, decreased anxiety, and a steadied heartbeat,\u201d says certified nutritionist and reiki master Serena Poon, CN, CHC, CHN. Don\u2019t know where to start? Try a 4-4-4 breath. Inhale for 4 counts, hold your breath for 4 counts, and exhale for <\/span>4 counts. Repeat up to 20 minutes.\u00a0<\/span><\/p>\n

20. Practice an attitude of gratitude. <\/span><\/h2>\n

\u201cEvery day, write down just one thing that you are thankful for,\u201d says Steven R. Gundry, MD, a cardiothoracic surgeon and author of the New York Times bestseller The Plant Paradox. \u201cEven if you\u2019re dealing with the loss of a job, kids stuck at home driving you crazy, inability to travel, fear of the unknown, or even loss of a family member or friend, there\u2019s always, always something to be thankful for.\u201d\u00a0<\/span><\/p>\n

Related: 7 Meditation Techniques<\/a><\/strong><\/p>\n

21. Reorganize your kitchen. <\/span><\/h2>\n

If your main goal is to lose weight in 2021, rethink not just your food but the room where you prepare it. \u201cThe number one complaint I\u2019ve heard from clients over the years for why they have a hard time making healthful meals at home is that their kitchens are cramped, dark, disorganized, and unpleasant,\u201d says Gold. \u201cYour kitchen is your home\u2019s \u2018fueling station\u2019 and should be optimized and reorganized for that purpose.\u201d This doesn\u2019t have to mean an expensive remodel, either\u2014there are many items you can add to your existing kitchen cabinets and countertop appliances that will support healthy cooking. \u00a0<\/span><\/p>\n

22. Take a hydrotherapy shower. <\/span><\/h2>\n

Feel groggy or down in the dumps? Boost your mood with a hydrotherapy shower. \u201cAfter your regular shower, turn the water to cold for 20\u201330 seconds, followed by one minute of warm <\/span>water,\u201d says licensed naturopath Alissia Zenhausern, NMD. \u201cRepeat four or five times, always ending on cold for a quick way to not only improve your energy, but boost blood circulation and lymphatic fluid.\u201d <\/span><\/p>\n

23. Detox your liver naturally. <\/span><\/h2>\n

Help your liver detox naturally by increasing your intake of cruciferous vegetables. \u201cCruciferous vegetables, such as kale and Brussels sprouts, can improve the liver\u2019s natural detoxification enzymes, help protect it from damage, and improve blood levels of liver enzymes,\u201d says Zenhausern.<\/span><\/p>\n

24. Stick to your plan. <\/span><\/h2>\n

\u201cJust like you have a schedule for work, your kid\u2019s baseball practice, or your biweekly pedicure, make a schedule for exercise and diet,\u201d says Jillian Glenn, blogger for the vegan and gluten-free site Peanut Butter and Jilly. \u201cPlan out what you\u2019re going to eat and when you\u2019re going to work out. And just like you show up to the office every day, show up to that healthy meal you planned and that workout you scheduled. Life happens, and sometimes we have to cancel\u2014but canceling a healthy meal or workout should be as rare as having to call in sick to work.\u201d<\/span><\/p>\n

25. Eat fermented foods daily. <\/span><\/h2>\n

Fresh, fermented foods are rich in probiotics that can help nourish and heal the mucosa in the digestive tract and can contribute to the health-promoting bacteria in the gut, says Kimberly Griffith, MS-HNFM, a scientific study researcher at Thyrve. \u201cYogurt is rich in friendly bacteria that improve immune function by optimizing the gut microbiome. Probiotic foods such as kombucha, sauerkraut, kimchi, miso soup, and yogurt assist in suppressing the growth of pathogenic bacteria that drive up internal inflammation, while also providing a hospitable environment for beneficial bacteria to contribute to overall wellness.\u201d\u00a0<\/span><\/p>\n

26. Walk or run 1 mile each day. <\/span><\/h2>\n

No time to squeeze in your workout or just not feeling energetic enough for a fitness class? \u201cMake a concerted effort to include movement into your lifestyle, even if it\u2019s just a mile,\u201d says certified personal trainer Alicia McKenzie. \u201cOne mile is not too time-consuming and can easily be done as a family activity without seeming cumbersome.\u201d\u00a0<\/span><\/p>\n

Related: Solve Common Sleep Problems<\/a><\/strong><\/p>\n

27. Sip hot water. <\/span><\/h2>\n

You may be accustomed to keeping a water bottle at your side, but what about a hot thermos? \u201cThe simple act of sipping hot water regularly helps you detox, keeps you hydrated,\u00a0helps the mouth and entryway stay well-lubricated, and helps flush out the stomach with its natural defense system, stomach acid,\u201d says Su-Jung Lee, LAc, MS, a board-certified acupuncturist and herbalist, and practitioner at the Yinova Center in New York. <\/span><\/p>\n

28. Get more sleep. <\/span><\/h2>\n

Think skipping a few ZZZs here and there won\u2019t make a difference? \u201cSleep provides the brain and body an opportunity to heal, process, and support the mental and physical work you do all day long,\u201d says Joy Puleo, MA, PMA-CPT, education program manager for Balanced Body. \u201cYou shortchange your sleep and, in the long run, you will shortchange your health.\u201d The National Sleep Foundation<\/a> recommends 7\u20139 hours a night for most adults. <\/span><\/p>\n

29. Try intermittent fasting. <\/span><\/h2>\n

Intermittent <\/span>fasting is an eating pattern that includes fasting for 16 hours, skipping breakfast, and eating lunch and dinner within an eight-hour window each day. \u201cThis can increase resistance to stress, help stabilize blood sugar levels, suppress inflammation, and boost specific beneficial gut bacteria,\u201d says Griffith. \u201cInfluential bacteria\u2014such as Akkermansia muciniphila, which is associated with metabolic health\u2014has been shown to increase by using safe intermittent fasting.\u201d<\/span><\/p>\n

30. Book a retreat. <\/span><\/h2>\n

If you are looking to meet more like-minded individuals or need to clear your mind and reset, <\/span>try a retreat that fits your lifestyle\u2014choose from silent, women\u2019s, LGBTQ, weight loss, etc. \u201cThis is a way to connect with people on a deeper level and ones who can become lifelong friends with similar interests,\u201d says Dominic Kennedy, a certified personal trainer, nutritionist, and weight-loss specialist. \u201cIt\u2019s another great way to stay on track and hit your goals while being around people who inspire you.\u201d<\/span><\/p>\n

31. Hire a life coach. <\/span><\/h2>\n

Considering a life change? Ready to tackle your goals once and for all? A life coach may be just the sounding board and motivator you need. \u201cYears ago, I decided I wanted to leave my corporate pharmaceutical career and move from Philadelphia to Los Angeles,\u201d says Kennedy. \u201cI cannot stress how much my life coach helped me to stay on track, move, start a new business, and do all that came after. Only good things can come from working with a coach.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Usher in the new year with these healthy habits to add to your routine. <\/p>\n","protected":false},"author":546,"featured_media":25024,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"uuid":"0ca2a752ee3276d500740a70f4c871f8"},"categories":[143],"tags":[353,661,842,1600,2027],"byline":[653],"ad_cat":[],"legacy-category":[],"acf":{"post_video":false,"iframe_hero":false,"add_square_crop":false,"longform":false,"sponsored":false,"membership_content":false,"exclude_post":false,"review_toggle":false,"pom_layout":false,"table_of_contents":{"header":"","content_sections":false},"post_incontent_cta_disable":false,"registered_content":false},"yoast_head":"\n31 Healthy Habits You Should Begin For the New Year<\/title>\n<meta name=\"description\" content=\"Usher in the new year with these 31 healthy habits to start adopting in the new year.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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