We all make resolutions hoping to improve our lives or achieve specific goals at the beginning of each year. While some want to build a house to finish school, we opt for better habits for the year 2019.
Dr. Paul Kasenene of Wellness Care looks at a somewhat broad picture of healthy habits to be adopted in 2019. Start with a health check:
Kasenene says most people have poor health behavior. Therefore, it is not surprising that they are visiting a healthcare facility with more advanced symptoms. "Start with the most important tests and know your numbers such as BMI, blood pressure, blood sugar, liver and kidney function and complete blood count. You could do these reviews on a quarterly basis. Your doctor may also seek further investigation, depending on the prevailing symptoms or risks.
Drink more water
Dr. Kasenene says he should drink more water, start small. For example, do not try to jump from one to four cups a day. Start slowly until you feel comfortable and build on it. Also improve the taste of the water. "If you do not want to drink plain water, add lemon, cucumber or mint to enhance the taste," he says.
Take less sugar or stop if possible. Kasenene. It may seem ridiculous, but our body reacts to sugar as well as to hard drugs like cocaine! That is why it is so important to break this addiction and immediately increase our well-being. It's pretty hard to go right away, but for example, reduce it from four to two tablespoons, and over time, your body will adapt.
Eat more fruits and vegetables: dr. Kasenene says you should eat fruits and vegetables at every meal, both raw and cooked. Not only are these foods low in calories, they also contain nutrients, minerals, vitamins, fiber and enzymes that boost your health. "You should aim for three to four servings of fruit or vegetables a day," he advises.
Dr. Kasenene adds that you have to get six to eight hours of sleep every night. Sleep is one of the most important functions that our body uses to regulate and heal cells. Instead of giving up sleep, you should get more to extend your life for years.
Many poisons that we take from some foods require detoxification. One of the most common methods of detoxification is fasting. Others dare to juicing, but it is advisable to talk to a health coach to make sure you are doing it right.
Quraish Golooba, a physical therapist from the UMC Victoria Hospital, shares healthy habits regarding the physical well-being of our body:
Exercise more: Exercise is known for your mood, your mental acuity To improve your balance, your muscle mass and your bones.
It's not about going to the gym, but worrying about what matters. Be consistent to achieve great and lasting benefits. Start with a walk in the neighborhood for about 1
Using knees and hips to lift your back is less stressful, so if you want to lift something heavy, ask for help so your back will not get damaged." Make sure That your workstation may suit you can begin with a good office or work chair that supports your back well and uses the back of the chair when sitting, "he advises.
At All factors include the best sleeping position as it is less demanding. "Dr. Golooba says you should also have a good pillow." I recommend a fiber pillow, but it must be so thick that it is not too small to the head to lean or too tall to tilt your head, in other sleeping positions you will need more than one pillow to feel comfortable, but you may not be able to wait all night, "r he does.
Evelyn Kharono Lufafa, Counselor at Kiira Medical Center, says that our mental wellbeing in 2019 is very important because our mental health is important for optimal functionality.
It is one of the key habits that allows you to positively recognize both your own emotions and the emotions of others. To improve your emotional intelligence, you must use your emotions to make constructive decisions about your behavior, to manage core emotions such as anger, and to recognize and interpret the primarily non-verbal signals that others are constantly using to communicate with you.
"These help to reduce stress, communicate effectively, empathize with others, overcome challenges, and defuse conflicts more easily," she says.
One of the healthy ways to maintain good relationships is to listen to others rather than just listen. Many people love to be heard, but not many listen and miss some important things. Strive to listen more.
Healthy Coping Mechanisms In a life change, there are both healthy and unhealthy coping mechanisms. However, as a rule, we tend to put up with negative mental stress mechanisms such as alcohol and withdrawal if we are not psychologically present.
"It would be great to share your pain with a trusted friend. If you do not have one right now, talk to a counselor or pray about it. All of this helps to relieve the pain, while the unhealthy mechanisms only put off the pain, "she advises.
Good Communication Skills
Learning to learn from self-esteem rather than hurting one's speech is important if you want to stay sustainable. Relationships you can not yet achieve what you are negotiating in 2019.
Tea for coffee
You do not have to cut the coffee completely. Simply replace a second or third cup of coffee with green tea or ginger tea. A high content of caffeine drains the body. After a meal, ginger tea is especially beneficial for digestion, not to mention detoxification and anti-cancer properties.
When your body consumes sugar and sweets, it is difficult to completely remove it from a sugar source from your diet. If you're looking for something sweet, grab some juicy, ripe sweet fruit like berries, pomegranates, and clementines. These fruits will gradually turn your body into fewer desserts.