On a daily basis, we’re faced with choices that will impact our mental health as well as our physical health: Will I choose the apple for breakfast, or the donut? Will I spend 30 minutes taking a walk or scrolling on my device? Will I make an appointment to see my doctor about a health concern, or will I ignore the problem and hope it goes away?
Sometimes, it’s ok to choose the donut. But in general, opting for healthy living is a gift that keeps on giving: consistent, wholesome choices really can make an impact on how we feel and function.
As we leap into a new year, it’s a great time to think about our habits. Which ones should we keep? Which ones should we rethink? What are small steps we can take that will help us be our best selves?
As you apply these questions and reflect on your own life, here are some healthy habits to consider working into your routine, and some ideas on how to do so.
Stay socially connected
Researchers believe that people who are socially connected are more likely to have better physical and mental health and may even live longer than those who are socially isolated and lonely. In fact, according to the World Health Organization, loneliness and isolation may increase the risk of health conditions such as stroke, heart disease, diabetes and anxiety, while also exacerbating cognitive decline and potentially leading to thoughts of self-harm or suicide.
How to stay socially connected:
- Reach out to a friend or family member and set a time to meet or talk on the phone.
- Offer to visit with or run errands for someone who needs support.
- Volunteer at a local non-profit, school or hospital.
- Sign up for a class or activity.
- Focus on using technology to help you connect with others, not as a replacement for social interaction.
Move more
Physical activity isn’t just good for your body—it’s also good for your mind and your mood. According to the Mayo Clinic, working out can help keep depression and anxiety at bay by releasing endorphins that make you feel good. Further, exercise may help boost your confidence, and it offers a healthy way to cope with your emotions and stress.
How to fit more physical activity into your routine:
- Find opportunities to walk or ride your bike around town and leave the car parked at home.
- Make dates with friends to do something active together, like exploring a park or walking to get coffee.
- Join a sports league, sign up for a workout class or find a Fitness Court in your community to visit.
- Download a fitness app and try new activities, such as yoga, Pilates, barre or weightlifting, in search of something you enjoy.
Make healthy food choices
The foods you choose to eat have a notable impact on the way you feel. Medical experts say high-quality foods are filled with vitamins, minerals and antioxidants that protect and nourish the brain; whereas foods that are processed and/or high in refined sugars can be harmful to the brain. “Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function—and even a worsening of symptoms of mood disorders, such as depression,” says a Harvard Health article about nutrition and mental health.
How to select more good-for-you foods:
- Prioritize protein, which will help you stay full longer.
- Eat more fruits and vegetables.
- When grocery shopping, stock up on healthy items that are easy to grab and go.
- Spend an hour a week prepping so that you have plenty of better-for-you options at your fingertips.
Don’t snooze on getting enough sleep
When you get the right amount of sleep, your brain gets the reset it needs to help you think, function, make informed decisions, solve problems and regulate your emotions. When you don’t get enough sleep, well, anything goes. According to the National Heart, Lung and Blood Institute, people who are sleep deprived may be more likely to be depressed, suicidal or engage in risky behavior. Kids and teens who aren’t getting enough sleep may be angry and impulsive, moody, depressed or unmotivated; they may also struggle to pay attention and get lower grades than their well-rested counterparts.
How to improve your sleep routine:
- Know what the ideal amount is for your age. For adults, experts recommend seven to nine hours. Find the guidelines by age here.
- Establish a bedtime routine and aim to go to sleep and wake up at regular times—even on weekends.
- Bring comfort and calmness to your bedroom by creating a dark, cool, quiet space where you can relax and fall asleep.
- Make informed decisions about what you eat and drink. For example, avoid eating heavy meals right before bed, don’t drink caffeine after lunch if it’s impacting your sleep and don’t drink alcohol, which can interrupt your sleep schedule.
Keep your stress in check
While some stress is a necessary part of life, too much stress can cause anxiety, which can impact your mental health, your sleep schedule and your physical health. It’s important to know that while you can’t control all the stress factors in your life, you can choose actions that may help to minimize the stress, or at least help you to cope with it.
How to manage stress:
- Reflect on what, specifically, is causing you to feel stressed and consider changes you can make to lessen your load.
- Opt in to activities that are good for you, such as exercise, meditation, deep breathing, laughter and socializing.
- Talk to your doctor about how you’re feeling, or make an appointment with a mental health professional, who can listen to what you’re going through and share tips and tools that may help.
When you feel good, you’re able to show up for the world as your best self. By making smart, healthy choices every day, you’re feeding positive habits that will help you in the short term and the long term.
