22 Healthy Ways to Welcome 2022

Just like that, another year came and went. January 2022 is more than just the first month of the new year – it’s a chance to start over, rethink your approach to wellness, and bring a new sense of purpose into your life.

While you likely have a few solutions in mind already, we’re not here to tell you to set more; In fact, feel free to take a vacation this year. There is nothing wrong with setting decisions, of course, but you may prefer to make a few simple changes to set lofty (and often overly ambitious) goals.

So instead of focusing on holistic life changes like getting fit, losing weight or deleting social media, focus on the little things, whether that’s walking more each day, cooking another meal at home each week, limiting phone time, or Redesign. your room. This way, you’ll work toward your larger goals without feeling overwhelmed, and you’ll learn something new about yourself through a less stressful process. It really is a win-win situation.

Now that 2022 is coming, there’s no better time to welcome the new year than with a renewed passion for your well-being, focusing on everything from your brain health to your inner peace, your diet to your exercise routine. With a little constant effort and a few small steps, you will slowly change your lifestyle for the better. These are the best ways to welcome 2022, according to experts and researchers.

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Set realistic goals

Many of us start the new year with huge, vague goals like “exercise more” or “eat healthy”. But you’re less likely to stick to these things than more specific and manageable ones, like arranging three visits to the gym a week or substituting fruit crackers for dessert, according to the American Psychological Association; If you can actually keep up with your decisions, you are more likely to create healthy habits.


go for a walk

“Daily walking increases metabolism by burning extra calories and preventing muscle loss, which is especially important as we age,” Ariel Iasifoli, a personal trainer at Crunch Gyms in New York City, previously said. protection. Even better, walking can reduce the risk of type 2 diabetes, lower blood pressure, and ward off cardiovascular problems.


Make counter decisions

“I recommend that people make opposing decisions: What do you want to stop doing this year?” Devon Price, Ph.D.He is a social psychologist and author laziness does not existIt was said previously protection. “What insecurities or commitment do you want to drop? Find ways to say no instead of taking on more.”


Get creative in the kitchen

When you’re stuck in a culinary predicament, you can find yourself resorting to the same old meals day in and day out—as opposed to what it must be like to feel energized while preparing dinner. Every week find a new recipe to try, whether it’s a creamy soup or a protein-packed smoothie; It may spark a new love for cooking, as well as increase your motivation and self-esteem.


Try new forms of self-care

Sarina Rama, a certified personal trainer and group fitness coach in Orange County, California, recommends, “Take action by setting aside five to 60 minutes each week to try a new self-care exercise.” Some ideas to get you started are reading a new book, exercising, talking to a therapist, sitting in nature, or mindfully having a drink. By the end of the year, you will have tried 52 new self-care practices! “


go up the stairs

Get this: In a 2017 study, researchers found that just 10 minutes of walking up a ladder was more effective than 50 mg of caffeine (about half a cup of coffee) at helping sleep-deprived women feel more energetic. So in addition to burning more calories and contributing to your overall fitness, climbing stairs daily can also keep you awake, no need for caffeine.


Make some music

Playing music — not just listening to it — can positively affect your thinking and memory, which could ward off dementia according to a 2021 meta-analysis. Singing, playing the piano and even joining the drum circuit activates multiple areas of your brain, helping you stay Severe even if you already have mild cognitive impairment. In addition, making music may also help you feel happier in general.


Go (temporarily) sober

Dry January – during which participants refuse to drink for the first 31 days of the new year – encourages people to rethink their relationship to alcohol. And the benefits of quitting are countless, from boosting your mental health to improving your sleep. These findings are especially useful at this time of year.


Ask why you want to lose weight

Losing weight is one of the most popular New Year’s resolutions — but you can adopt a new approach to your health in 2022. “There is no solid evidence to suggest that being overweight automatically leads to poor health,” Jeffrey Hunger, Ph.D. , an assistant professor of psychology at the University of Miami in Ohio, previously said protection. “Instead of trying to slim down, start appreciating everything it does for you.”


Upgrade your sneakers

Believe it or not, your shoes should be replaced at least once a year, and more frequently if you are on your feet a lot; With more distance and time, they lose their cushioning, cohesion, and ability to keep your feet healthy. So if you can’t remember the last time you replaced your walking shoes, the beginning of 2022 is the perfect time to give them an upgrade.


Find the right processor.

Even if you have already gone to therapy, it is worth assessing how well your current mental health plan is working. “Choosing the right therapist for you is one of the most cost-effective things you can do,” Forest Tully, MD, a clinical psychologist in California, previously said. protection. “When you work with someone who is a good fit, you will make more progress, and you will make that progress more quickly.” I wonder how to do it? Check out our guide to affordable treatment here.


Cut back on meat

If going vegetarian or vegan seems like a big commitment to you, a flexible or vegan diet may be right for you. Both focus on focusing plants on each dish, and keeping animal products like meat and cheese in supporting roles — or leaving them out completely during certain meals. The benefits of a flexible diet include weight loss, a longer life, and a reduced risk of heart disease, high blood pressure, and cancer.


Open a good book

In addition to boosting your cognitive health as you age, a great novel can transform your lifestyle: a 2013 study found that the act of reading literature (works that explore the inner lives of their characters) boosts your ability to empathize with others, making you a better friend, neighbor, and lover.


Meditate often

We can all benefit from some form of meditation, according to the National Institutes of Health, whether it’s just being more present and paying attention to each moment or practicing daily for half an hour. But getting started can be a challenge, especially without a guide. Start 2022 with a 14-day meditation challenge – and then continue that for the rest of the year.


Make an appointment for your doctor’s visits

When was the last time you went to the doctor? It is very easy to put off your visits for a few weeks or a few months until you reach the end of the year without going through any of them. Go ahead and schedule all your checkups until the end of 2022 — physical exams, dentist visits, and anything else you might need — before you forget.


cut your hair

Changing your appearance (or just touching up your current hairstyle) can do more than boost your confidence: A small 2016 study found that socializing with your hairstylist and fellow clients can actually benefit your mental health — especially for black men.


Read the new AHA’s Dietary Guidelines

The American Heart Association updated its guidelines for the first time in 15 years in 2021, making them easier to follow. The new guidelines emphasize dietary patterns, rather than attachments to specific foods – an approach to eating that is more understanding of the way people actually eat. The updated list recommends healthy proteins, whole grains, and minimally processed foods, and you can brush up on it here.


Create a workout playlist

Hope to go to the gym more often? By making it as enjoyable as possible, you will be more motivated to exercise regularly. One way to do this is with a playlist of high-energy songs, which increase stamina, prevent age-related cognitive decline, and help people feel like their movements are less intense than they really are. Start with a list of the best workout songs ever.


Use your vacation time

If you have it, don’t let your vacation time sit idle: it might actually extend your life. Meditation and vacation time have roughly the same effect on overall well-being, according to a 2018 analysis, and one nine-year study found that men who took more vacations were less likely than their workaholic peers to die from any cause, including cardiovascular problems.


look at the light

Light therapy — that is, exposing yourself to bright light during the darker half of the year — can be just as effective in treating major depressive disorder as antidepressants, according to a 2016 study. Although you can and should invest in a light therapy lamp, going out in Morning can have the same effect. “There is evidence that sunlight can immediately increase levels of serotonin in the brain,” said Helen Burgess, PhD, professor and co-director of the Sleep and Circadian Research Laboratory at the University of Michigan, previously. protection.


Reimagine your room

Exercising creativity can banish loneliness, disengagement, and even dementia. If you need an extra boost, reconfigure your space to make it more suitable for creative tasks: “The ideal setting is a spacious, warm, and mysterious environment with soft, rounded edges and muted colours,” John Kunios, PhD, professor of psychology and brain sciences at Drexel University, previously said. protection.


Practice generosity

Giving up your stuff doesn’t only benefit others; You can also reap the benefits. A 2006 study, for example, found that people are just as happy when they donate money to a charitable organization as they feel when they get the money. Another 2013 study found that at least 200 hours of volunteering per year is associated with lower blood pressure.

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