“The best resolution is one that you will keep!”
— Dr. Barbara Bushman of Missouri State University
In 2018, only 4 percent of people actually stuck to their New Year’s resolutions. You don’t need to be a mathematician to know how bad of a percentage that is. Let’s face it, both you and I have set resolutions that we have been unable or unwilling to keep. Do you want to change that this year? You likely set some resolutions at the end of 2020. Are you still keeping them?
Whether you are or aren’t, the following tips and tricks from a wide panel of over 25 experts will help you stay on track.
“No matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want. Even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals,” said Dr. Bradley Nelson, veteran holistic physician, lecturer, and author from Discover Healing.
Setting goals is easy enough, but actually acting on our goals is much harder. Dr. Nelson points out some of the ways that we might sabotage our success:
Erika Lee Sperl, a (PES) performace consultant based in Los Angeles adds, "I believe that our inability to stick with the majority of our New Year's resolutions comes down to three things: No one is holding you accountable but yourself, the approach needs changing, but you don't know how, and the goal becomes irrelevant as life situations change."
To start, you should not make a long list of resolutions. If you did that, look over them and pick one that you would like to focus on. Dr. Susan Besser, MD, MBA, FAAFP, and CIME at Mercy Medical Center suggests that making multiple resolutions will set you up for failure.
She also suggests that you treat any resolution you make as a goal. She said, “Decide what one thing (that you can change) is upsetting you the most, then make small changes to improve yourself in that area.”
If you do end up slacking off a bit, be kind to yourself. If you find yourself getting stuck, Dr. Besser recommends evaluating what has happened and looking for positive changes to make to your current situation. If you can do this, you will be able to maintain a happy and healthy outlook during your journey to change.
A recent study by Finder found that over 39 percent of Americans set resolutions to improve their health. These resolutions are often to lose a certain amount of weight or increase physical activity. To prevent burn out, here are some suggestions to make this goal more attainable:
“Improving posture provides a plethora of health improvements, from reducing torso pain, arthritis pain, knee pain, and of course back pains. Gastrointestinal issues are reduced or corrected by improving posture, and mental acuity is improved. It involves correcting a lifetime of living in bad habits, and that’s not an easy pattern to change.”
— Bill Schultz, Founder of Alignmed
Have you ever considered working to improve your posture as a New Year’s resolution? Shultz suggests that improving your posture is one of the most important resolutions that we could make for ourselves.
If you have recently experienced unexplained back or neck pain, it is possible that your posture is poor. Shultz has found that this pain begins with soreness, turns into inflammation, and then becomes pain and discomfort. Common symptoms for poor posture include:
Alignmed has created clothing that acts as a posture corrector. It can be worn while working in the office, when you are out and about, or when you are participating in physical activities. Some professional athletes use it during training to improve performance. If you are looking for help with your posture, it may be worth looking into.
Do you get eight hours of good sleep each night? The reality is that most of us don’t. We should, but we get side tracked with friends, family, TV, video games, or other activities. Imagine how good it would feel to get a solid eight hours of sleep each night. Here is what the experts have to say about sleeping habits:
Who doesn’t want to take better care of their body at the beginning of a new year? There are so many ways that you can tackle physical health. To start, here are five tips from Billy Ferguson, CEO and Founder of Trivelo.
Sometimes improving physical health can be intimidating. That being said, there are ways to make it more palatable. If you are not the best at going to the gym or working out, it is important to start with baby steps. Renata Trebing, Founder of Nourish With Renata suggests that you get out and move your body for 30 minutes each day.
To help you create a habit, she offers these three suggestions:
“You should exercise (moderate physical activity) 150 minutes per week: 5 days of 30 minutes each session.”
— American Heart Association
Jocelyn Henning, MS, PA-C, Stroke Program Director, and Director of Patient Safety at Mercy Medical Center, suggests pairing fitness with nutrition by setting regular eating and exercise patterns six out of seven days per week. The seventh day is a day for you to enjoy your favorite meal or some treats.
If, like the majority of us, you have a couple of bad days and are unable to meet your daily goals, just jump right back into it. Henning said, “One or two not so good days aren’t an excuse to ruin the rest of the week.”
Making changes to your eating habits is easier said than done. One of the best ways to improve your health is eating a nutrient-rich diet. Dr. Stacey Bell, DSc and RDN with Drink Nutrient, offers a few suggestions to help you get started:
Expert parenting tip:
Pack a lunch for your kids. There are many resources to help you get some inspiration. Jessica Gury, Cofounder and CEO of Teuko, a company that helps parents know how to pack good lunches for their kids, suggests that parents pack lunches for their kids to help them develop healthier eating habits.
Making changes to your diet usually will require you to replace the bad foods that you are eating with healthier options. Amy Van Sydow Green, MD, MS, and RD with Honey Brains, adds her recommendations on eating better foods:
“Proper hydration is not only essential to health, it regulates body temperature, it helps your kidneys function, helps your digestive tract move things along, and helps your body send essential nutrients/electrolytes to their proper destinations in your body.”
— Amanda A. Kostro Miller, RD and LDN with Smart Healthy Living
It's important to stay hydrated throughout the day, every day. But that doesn't have to mean just drinking more water. Though this would be ideal, it is certainly only one of many sources of hydration. Miller suggests that you can help keep your body hydrated by consuming the following: water, broths, juices, teas, fruits, and veggies. All of these sources can be used to increase your fluid intake during the day.
Proper hydration for you can be determined by a registered dietitian (there may be certain health conditions that have specific fluid recommendations). For more suggestions, see what Medical News Today has to say.
So how can you tell if you are dehydrated? It's actully pretty simple. According to Miller, unless you have any conditions that may cause your body to act differently (kidney disease, diuretic medications, etc.), you will be able to judge your hydration based on the color of your urine. If it is dark yellow or amber, it is likely that you need to increase your hydration. Ideally, urine should be clear or very pale yellow.
Have you ever thought about making a goal to improve your lung capacity? It may sound silly, but some of the things we do every day really do affect our ability to breathe. Bob Prichard, President of Somax Performance Institute, shares some of his findings below:
Did you know that traveling can help reduce stress levels and boost self esteem? In a recent article by Lonely Planet, travel was identified as an act of self care. It is not uncommon for people to want to travel more, but the number of those who actually do is fairly low. While traveling requires time, energy, and money, in exhange you get experience, memories, and a richer life.
“Travel is a key component to maintaining a healthy and happy lifestyle,” said Sahara Rose De Vore, Founder of The Travel Coach Network. She continues, “People are drawn to travel for reasons including healing, connecting, exploring, adventure, soul searching, and other fulfilling purposes. Therefore, travel is a health resolution that people should keep up with all year.”
If you would like to travel more, but always run into roadblocks, here are some tips from De Vore to help you change that:
The better you are at caring for yourself, the more effective you will be in all that you do.
Have you ever set a goal but felt that you would never be able to achieve it? When we set lofty goals but are not in the mental space to take them on, we can easily become discouraged. Strive to look at your goals through a positive lens.
McKenzie Caldwell, MPH and RDN with Feed Your Zest, feels that the best type of diet is no diet at all. Thinking that you are on a diet can be restrictive and mentally taxing. She recommends sticking to a couple of guidelines (rules) to improve your physical and mental state. This is called intuitive eating. She said, “Intuitive eating is all about tuning into your inner signals of hunger, fullness and cravings. In this way, you can pursue a healthier lifestyle, and have better body image and mental health in the process.”
If you start getting anxious or upset about your eating and fitness goals, take inventory of your social media feeds. If you are following people or companies that discuss dieting or exercise, unfollow them. There is no point focusing on others successes when you should be enjoying your own journey through conscious decision making.
Do you expect to be perfect immediately when you start a new goal? Let’s face it, you won’t be. Everybody makes mistakes. Everybody falls short in some capacity and needs to start over. To help you navigate this in your life, Cynthia Thurlow, Functional Medicine Nurse Practitioner, Nutrition Expert, and Wellness Entrepreneur, shares four key tips: