Have you made any New Year resolutions yet ? Is never too late !
Usually , most of the people make such resolutions but unfortunately by February or March many have already abandoned their efforts .
This year however , take the courage to make a commitment to simply make healthier choices and live better . Changing the lifestyle is an ongoing process , and not something people can achieve overnight or even in a few weeks . It’s rather a lifetime plan that you stick with over the long haul .
Every New Year is a chance for you to shape up for the better . Are you ready to start fresh in 2017 ?
Here are some of the most important lifestyle strategies that will allow you to live a longer and healthier life , boost your happiness and well-being – simple tips that will help you have a happy and healthy 2017
- Eat an Avocado each day
Avocados are known as a rich source of monounsaturated fats the body can easily burn for energy , as well as many other fat-soluble nutrients the body needs . The research showed that adding avocados to salads allows the body to absorb up to five times more antioxidants and carotenoids that help protect the body against free radical damage . Avocados have a long list of potential health benefits – from anti-inflammatory properties , to the optimization of the mitochondrial health .
- No more sodas
Many people consume soda on a regular basis . Swapping however for healthier beverages like water , sparkling water and occasionally a cup of tea or black coffee , could be even more healthy . Knowing that obesity , diabetes heart disease , kidney disease , liver damage , osteoporosis or acid reflux are just some of the health conditions linked to soda , could be enough in order to make a decision .
- Make fermented vegetable with family and friends
Fermented foods contain much higher levels of beneficial bacteria than the probiotic supplements , which make them ideal for optimizing the gut microbiome . Besides cutting back on sugar or antibiotics , consuming foods that promote healing , the fermented foods might help also in preventing diabetes , gut and bowel disorders . Overall , they improve the mood and mental health , and prevent acne as well as reduce dental plaque that can lead to cavities .
- Pay attention to vitamin D levels ( and strive for > 40ng/ml )
Vitamin D deficiency is known for increasing the risk of a wide variety of acute and chronic diseases , which can range from cold and flu to diabetes , multiple sclerosis , depression and even dementia . For those living in the northern hemisphere , January and February are the ideal months for finding out if really a vitamin D deficiency is present . Exposure to sun is still the ideal way for raising the levels of vitamin D . Winter and indoor work usually prevent most of the people from achieving the ideal levels from sunlight alone , case in which supplementation with vitamin D3 ( a non -synthetic type of D2 ) is necessary , along with an increase of vitamin K2 either from food or supplementation .
- Walk more , sit less
It is important to realize that the human body is designed for near-continuous movement during the day . More than 10000 published studies confirm that sitting is an independent risk factor for illness and premature death . Inactivity carries a mortality risk similar to that of smoking . Thus , setting a goal of taking the stairs instead of the elevator , or walking instead of driving , or considering a stand-up desk instead a regular office one , is definitely a step forward for improved health .
- Boost your omega-3 intake
Omega-3 fats are essential polyunsaturated fatty acids the body needs for digestion , muscle activity , blood clotting , memory , visual acuity and many more . They are particularly important to assure a proper cell division and the function of cell receptors . Among the common ways to boost the levels of omega-3 could be mentioned : eating more cold-water fatty fish that are low in mercury or other pollutants ( as wild-caught salmon , or smaller fish like sardines , anchovies and herring ) . Vegetarians on the other side , might opt instead for flax-seeds , walnuts , beans , or squash .
- Go grass-fed beef , dairy , pastured poultry and pork
If there’s really no other way giving up meats , a very good idea at least would be choosing always grass-fed beef , pastured poultry and pork . Studies showed clear differences between organic versus conventional milk and meat . The largest difference in nutritional content was mainly in fatty acid composition , certain essential minerals and antioxidants. With antibiotic-resistant disease being however a major public health hazard , buying organic meats is definitely an important consideration .
- Start peak fasting
One particular lifestyle factor that appears to be driving not only to obesity but also to many chronic diseases is the fact that we eat too frequently . Our ancestors didn’t have access to food 24/7 and is evident that our body simply isn’t designed to run optimally when is continuously fed . By eating throughout the day and never skip a meal , the body adapts to burning sugar as its primary fuel , which in turn down-regulates the enzymes that utilize and burn stored fat . On the other side , research has confirmed that many of the biological repair and rejuvenation processes take place in the absence of food . [ In a nutshell , the human body was designed to : 1. Run on fat as its primary fuel , and 2. Cycle through periods of feast and famine . Today , most people do the complete opposite ]
“Peak fasting” involves fasting for 13 to 18 hours each day and eating all of your meals within the remaining window of 6 to 11 hours . To make this schedule work , you need to skip either breakfast or dinner , and which one to omit , it depends only on you . However , if you chose to eat dinner , make sure to do so at least three hours before bedtime , as long as during sleeping the body needs the least amount of energy , and if you feed it at a time when energy is not needed , it might end up creating a situation in which mitochondria create instead excessive amounts of damaging free radicals .
- Add more fiber to your diet
A high-fiber diet helps reduce the risk of premature death from any cause , including diabetes , health disease or cancer . In order to boost the fiber intake , focus on eating more vegetables , nuts and seeds ( not grains ) . The recent research confirms how important is that fiber should be unprocessed . Among other excellent sources of fiber can be mentioned : sunflower sprouts , fermented vegetables , and flax , chia or hemp seeds
- Get at least 8 hours of sleep at night
It is well known that sleep deprivation has the same effect on the immune system as physical stress or illness , which explains why lack of sleep is so tied to an increased risk of numerous chronic diseases . Sleep is tied as well to the levels of some of the important hormones , including melatonin , which is a very potent antioxidant . That’s why , small adjustments in the daily routine should be made so that an uninterrupted , restful sleep of at least 8 hours be ensured . Total darkness is another very important factor involved in attaining this goal .
This year , make it a resolution to keep your health your top priority !
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