1. Cut Down on Alcohol
Whether for charity or simply in the hope of undoing some of the damage done by Christmas excess, many people in the UK are taking part in ‘dryathlon’ this January. However, you need not eliminate alcohol completely to feel the long-term benefits of lowering your alcohol consumption. The government recommends that women should consume no more than 1-3 units per day—with a large glass of wine containing approximately 2 units—while men should aim for a maximum of 3-4 units per day, the equivalent of roughly one pint of strong lager. Cutting down on alcohol lowers your chances of developing high blood pressure and liver disease, and reduces your risk of cancer. People who drink too much may suffer unpleasant problems including fatigue, depression and weight gain—further reasons to cut down this year.
2. Get Moving
It might sound obvious, but finding an exercise regime that you enjoy greatly increases your likelihood of sticking to any fitness resolutions. If solo gym sessions fail to motivate you, joining an exercise class, working with a personal trainer or getting involved with local sports teams or running groups could improve your long term chances of getting fit. Many gyms offer discounted rates at the beginning of the year, so it is worth trying out different options now that you might want to stick with in future.
3. Quit Smoking for Good
Needless to say, stopping smoking is one of the best things you can do for your health. However, if you have struggled in the past to stay off cigarettes in the long term, a number of products can help you to wean yourself off gradually. Tobacco free e-cigarettes have become popular for this reason. More traditional forms of nicotine replacement therapy, such as patches and gum, are available on the NHS (unlike e-cigarettes) and your doctor will be able to help you find a plan that is right for you.
4. Sugar Swap
Most of us consume too much sugar, and our addiction to sweet food and drink is one of the main contributors to the UK’s current obesity problem. Cutting out sugary foods such as chocolate, cakes, biscuits and fizzy drinks is the first step towards lowering your sugar intake, but paying attention to nutrition labels and preparing food from scratch, where possible, is also important to avoid the ‘hidden’ sugars that are added to foods. As well as weight loss, people who cut down on sugar often notice a rise in energy levels as the sharp spikes and drops in blood glucose levels which result from sugar intake are stabilised.
5. Eat More Good Fat
Not all fats are created equal, and while we should all be trying to cut down on saturated fats which lead to weight gain and high cholesterol—found in butter, oil, meats and processed foods—some fats can provide a number of health benefits. Unsaturated fats are found in oily fish, nuts, seeds, olive oil and avocados. These healthy fats are full of vital nutrients like Omega-3—which benefits the skin, hair and brain—and help us to feel satisfied, reducing cravings for unhealthy fats and processed food.
6. Check Your Eyes
The NHS recommends that you have your eyes tested every two years, and some people—children who wear glasses, people with diabetes, the over-70s and people with a family history of glaucoma—are eligible for free tests. Private tests are available at a reasonable cost. Most people do not have their eyes checked nearly as often as they should, and eye tests not only detect ordinary sight problems, but also more serious conditions including diabetes, glaucoma and macular degeneration, all of which can lead to visual impairment if left untreated.
7. Sleep Well
Most adults need at least seven to eight hours of sleep per night, but even people who regularly manage this may suffer from tiredness due to poor sleep patterns. Caffeine and alcohol, stress and irregular sleep schedules can all negatively affect the quality of your shut-eye, leading you to feel tired the next day. Top tips for improving sleep quality include sticking to a regular nighttime ritual and turning off electronic devices a while before you plan to sleep, as many doctors believe that screen time can cause interference. Limiting the amount you eat and drink before going to bed can also be helpful in ensuring you get an uninterrupted night’s rest.
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