Here We Go (Again): A New Year for Better Health

Some people appear to overhaul their physical movement routines, diet, and unhealthy habits with ease. However, it isn’t easy for most people to make lifestyle changes that stick. Often, the biggest hurdle is inertia—a natural response to starting and maintaining an overhaul of your time and energy.

Rather than trying a revamp, reporting from Harvard Medical School suggests gradually working towards change to improve your chance of success.

Researchers from the Harvard T.H. Chan School of Public Health conducted a large study on the impact of healthy habits and the effect on life expectancy. They identified five determinative healthy lifestyle factors, including a healthy diet, physical activity level, healthy body weight, absence of smoking, and moderate alcohol intake.

But even momentary actions change people and lives. Getting started does not require an overhaul—just your willing curiosity and an experimental mindset. Take a look at these 10 small steps to jumpstart a new mindset that will enable grounded, lasting improvements to your health and wellbeing:

1. Take a 10- minute walk. If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.
2. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.
3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are nutritious for everything from your brain to your bowels.
4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.
5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.
6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.
7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.
8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.
9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.
10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites—chronic anger, worry, and hostility—contribute to high blood pressure and heart disease.

We Can Help.

If you’re curious about changing your lifestyle risks or want to learn more about disease control and prevention, reach out to your personal healthcare provider for more information. If you would like assistance finding a provider or have questions, please call your Customer Experience Advocates team  and they will help you through the process!