We threaten chronic diseases such as diabetes and high blood pressure, and the new year often begins with a sense of reprimanding and remorse for abuses throughout the year, such as lack of activity and excessive food, and cuts on yourself a pledge to adhere to what is good for your health.
After several days of seriousness and diligence in adhering to the plan for the new year that will transfer your life to where you aspire, you return where you are at the end of last year, so how can you maintain the covenants of the beginning of the year that you have taken and maintain your health system until next year?
We provide you with some advice made by doctors and specialists for the Independent newspaper, which help to adhere to health goals and get a start full of optimism and disappointing.
Start carefully
The beginning of the new year gives you enthusiasm to change your life and feel as if you are able to make a fundamental change in your life overnight, so you put a tight plan to change everything, but you collide with reality, so you cannot adhere to it, because your body energy is limited. For example, the training and excessive training may lead to injury, and this will spoil your plans before you start.
“Instead of trying to do everything at the same time, you deal with exercises with a gradual and organized plan. Start slowly, allowing your body to be prepared and strengthened over time. Continuity, not rushing and exaggeration, is the key to achieving results Sustainable.
Try something new
“The lack of self -confidence and self -belief can really affect your mental and psychological health. If you do not have an internal support and a catalyst, then you reduce yourself unintentionally, It may develop into a feeling of depression or anxiety. “
Facing challenges increases self -confidence, and man teaches new things that he can apply in his personal or professional life and refine his cognitive and life skills, while stacking the recession to the comfort area of challenges and deprives the human being of learning opportunities.
Dr. Ward added: “Try something new once a month that comes out of your comfort zone. When you go into new challenges, even if it seems difficult, you gradually realize your ability to deal with the things that you thought you were unable to deal with.”
Determine yourself a monthly challenge to improve sleep
“Sleep is very important to recover and improve mood and cognitive functions. Lack of sleep can lead to many health problems, including weak immunity and increased levels of tension. Try to get the equivalent of 7 to 9 hours of good sleep per night to renew your body’s activity and mind. “
The problem is that a good sleep is not always easy in light of a crowded life full of pressure. “Start a monthly challenge to sleep and try sleeping at different times to find what suits you. I prepare a comfortable place to sleep by providing soft pillows, dim lighting and soothing scents like lavender,” says Dr. Nair.
Adhere to the exercise you enjoy
“The common mistake we see is that people feel enthusiastically and actively for a short period, then gradually fading after a few weeks,” says coach Gary Lukwood.
Lukwood pointed to several points to avoid such errors:
- First: Focus on making discipline an engine for you in maintaining fitness, not enthusiasm, as enthusiasm is volatile and may disappear suddenly.
- Second: Follow a reasonable diet that fits your needs. People tend to a strict system that is impossible to follow in the long run, such as spending a long time in the gym, or consuming calories less than their needs to perform their exercises, so they feel tired and then stop exercising.
- Third: Look for the activities that suit you and that you enjoy and adhere to.
Add good options to your diet
A person is used to eating only the foods he loves. Although the amount of nutrients provided by foods varies from food to food, it is important to eat a variety of foods within the diet itself.
“Leave the restricted diets that she followed in 2024. It has been proven that adherence to eating certain foods or specific food groups negatively affects the health of the intestine, the health of the entire body and mental health,” says Dr. Kaitlein Hall, a nurture specialist in bowel health from the United Kingdom.
“It targeted 30 different species of plants per week. A study – published in MSSSOS – showed that people who consume more than 30 different types of plants per week have more diverse intestinal microbes, which supports their physical health. This number may seem exaggerated In the beginning, but remember that this includes all fruits, grains, vegetables, legumes, nuts, seeds and herbs. “
Rehave your ears
According to the results of the World Health Organization, noise comes second after air pollution in terms of more harmful environmental factors.
People who are constantly exposed to noise pollution suffer from high levels of stress, mood swings, lack of sleep, low productivity, high blood pressure and depression, as well as noise hearing loss.
“Make part of the daily re -control routine, which means that your ears give a break for 5 minutes after every 60 minutes of listening to music or spending time in a loud environment. Stay away from noise, and relax In a quiet place, let your ears recover. The ear reset regularly reduces the risk of noise hearing loss, which can always be over time.
Get rid of time waste
“Ask yourself if there is a game or a social networking application that lost your time in the previous year. Do you want to repeat this in 2025? If you do not want to repeat it, then dispense For these applications and delete them.