Good Lifestyle

The New Year - A moment when ambitious resolutions dance in our heads: Total body transformations, swearing carbohydrates, revision of this fitness routine, "New Year, New You", the fear of failure, procrastination, The postponement and the ... soon soon, it's January. 1 again.

Well, it may be a new year, but you do not need to be a new one. The one you are going well. And you do not have to make massive changes to your daily routine when a few ultrablem changes can have major positive results. Eat this, not that! Health has asked doctors and health and fitness experts across the country for the easiest things to do to seriously improve your health.

One of the easiest and best things you can do for your health is to prioritize more quality from 7 to nine hours each night and do it consistently. "Climb with a sleep routine and stand on this subject," said Bill Fish, a coach of authorized sleep science and co-founder ofTuck.com. "Do your best to structure your day so that you go to bed at the same time every night and you wake up at the same time every morning. Our bodies want consistency, and it will give you the best chance to wake you up yourself refresh day. "

RX: The fish recommends transforming your room to a "Sleep Sanctuary". "While the quantity of our sleep is important, the quality is often overlooked," he says. "Load your electronics in another room and make your cool room and as dark as possible. Invest in a white noise machine to block the ambient sounds that can disrupt your sleep."

The New Year is the first time to see social media boast of people who take juice juice or rapid juice. Do not join them. "Our body is naturally designed to manage its own detox," says Rachel Fine, R & D, CSSD, CDN, a registered dietician withPeak nutritionAt New York. "From the liver and skin to our intestines, we are metabolically wired to naturally excrete waste that rely on natural metabolism and our environment. Cleans place ravages on your metabolism with the constant undercoat cycle and too much to eat."

RX: To help your body clean each other, eat a balanced diet with lots of fruits and vegetables, good fats and lean protein. Drink plenty of water daily and limit alcohol with two drinks a day (for men) or one (for women).

It's a walk you are taking within 20 minutes after eating. "The digestion process makes our metabolism temporarily accelerate (the thermal effect), about 20 minutes," says David Chesworth, a CRSM certified personal trainer and a fitness director toHilton Head Health. "Going for a quiet walk also has a slight boost on the metabolism. Associate light from light with the thermal effect of food increases the metabolism of about 20%, resulting in a slight increase in caloric combustion. At Long term, it can make a big difference. "

RX: The promenade does not have to be long, even walk for 10 minutes or around the block can have advantages. "There is another good reason to adopt this habit - he pair the habit of walking with the habit of eating," says Chesworth. "The evidence suggests that when we form a new habit by twinning with the one that already exists, it is more likely to stick to it."

"Set a goal to meet your doctor at least once this year and ask questions," advisesKristine Arthur, MD, a internist at the Memorialcare Medical Group in the Valley Fontaine, California.

"Know your health back and stay on preventing care."

RX:Plan this annual physical now. "If you have moved or modified doctors, call your old records and bring them to your next appointment. Your new doctor will be very happy!" said Arthur. "Check if vaccinations are late (like Tetanus) or if you need a PAP smear (usually every 3 years if they were normal)."

"Also known as diaphragmatic breathing or a venue, this simple task will help attenuate stress, increase relaxation and can even reduce your heart rate and your blood pressure," saysLesley Bell Nasm-CPT, CES, CSC, a certified personal trainer and a cerebral health coach of the Pacific Neuroscience Institute in Santa Monica, California. "In addition, the research has shown that deep breathing through the nose (compared to the mouth) improves cognitive function and behavior such as discrimination of fear and recovery of memory."

RX:You can do this one anywhere: Breathe your nose slowly until your belly is completely distended, then exhale. It relaxes quickly and soothes anxiety. "My favorite time practicing it's just before going to bed," says Bell.

The American Heart Association recommends to each two portions of fish per week: their omega-3 fatty acids are excellent for cardiac health. Fish is also rich in lean protein, vitamin D and calcium.

RX: How to choose? Gras fish like salmon have the most omega-3 and light tuna is safe to eat three times a week. "Basic rule: If you are afraid of high levels of mercury: do not eat fish that requires a steak knife shot - Think of swordfish, tuna Redfin, Marlin and shark," says Andrew Groau, Founder and executive head ofSlash-fish. "Look for a BAP logo (best aquaculture best practices) when you buy fish. If you want to have a safe approach to seafood, buy frozen. When seafood decongest to develop bacteria and histamines, but If they are purchased. Do not risk this process. "

When cooking, "low and slow" is always better - you can make sure it is cooked through without worrying about being too cooked, "says Gruel. The general rule: for each thick thumb, cook for 10 minutes at 350 degrees.

"More and more studies show the negative side effects of the daily use of social media," says Arthur. "This prevents us not just about interacting with real humans on a daily basis, this can cause anxiety and depression."

RX: The separation of your phone may seem discouraging, but you can do it. "Start with a small goal like putting your phone and your computer aside for 30 minutes a day," says Arthur. "Do something other you enjoy. Take a point for dinners with family or friends to be free phone. More importantly, for good quality sleep, turn off all electronic devices at least 30 minutes Before you sleep and keep them at least two to three feet away from where you sleep. "

"The base of our diet should be vegetables, and many of us are falling," said Kelie Blake, RDN, LD, IFNCP, a certified diet nutritionist withNutrition Nutrition. "Vegetables contain powerful nutrients needed to maintain the health of each organ, especially the brain and gastrointestinal tract."

RX: "I encourage my clients to get a jump jump on their portions of vegetables for the day making a green smoothie, a large salad, a bowl of homemade vegetable soup or remnants of last night's dinner vegetables at Breakfast, "says Blake. "They fill, have a fiber for the intestine and help you stay alert for the day to come."

Do not leave a work schedule or overloaded trips you skip training sessions this year. Erika Shannon, Director of Fitness for Myxfitness, recommends transporting a mini resistance group with you. "It basically weighs nothing, does not take a place in a suitcase and you can do many exercises with it," she says.

RX: Remember that you can make a good workout just about anywhere. "In the end, everything is about staying in motion," says Shannon. "You do not need to just be a gym or using a machine - whether dancing during a wedding, riding a bike with your family or play with your children and run, all this movement works to improve your health. "

"Put your weight loss goals on the back burner," says well. "I know it sounds strange, but focusing on weight loss can prepare you for unsustainable habits, especially if you are considering cutting calorie. Instead of objectives, set realistic intentions."

RX: These intentions could be to move more, to cook at home more frequently instead of ordering take away, or getting a better sleep, which can contribute to weight loss. "As a general rule, goals encompass the great image while intentions help create a more operational approach to achieving these goals," says. "When we focus only on the big picture - this goal, we forget the path that leads us there. In doing so, we can easily switch to fast correction options that are not durable."

"An easy way to get his health in 2020, who does not include revision of your diet or spend thousands of dollars on a new fitness scheme consists of integrating meditation into your daily routine," said Jess Pengeo, professor of Yoga in New York and founder of New York. ofSweaty. "Meditation has many advantages, all by all by relevant to bring you back to your body and at the present moment." In fact, studies have shown full conscious exercises such as meditation can reduce depression and anxiety.

RX: "Carve comes out ten minutes during your day to engage in your mental health," says Thong. "A daily meditation practice forms your mind to slow down and be more thoughtful with your decisions. It can help when it comes to eating - before looking for a desire, you can take a moment to think if you really want that. Feel the advantages of any training you do because you are out of your head and at the moment. "

"Snacks should be adding to your daily nutrient needs," saysMaya Feller, MS, RD, CDN, author ofThe Soutern Comfort Food Diabetes Cookbook. "Think about them as adding value to your global day. If your body requires a snack, you should listen, even if it is close to the meal."

RX: Feller recommends making your balancing snacks and dense nutrients. "Choosing to have a snack as a portion of almonds associated with a plain yogurt portion is delicious," she says. "This nutrient-rich snack will provide healthy fat and healthy fat capable of bridging the gap between meals. Opt for a snack of its entire or minimal transformed shape, with names you can recognize." Worried about impulsive snack? Sunday, lot snacks prepare simple almond portions for the next week.

In 2020, "commit to participating in real social interactions", advisesMayra Mendez, Phd., LMFT, an authorized psychotherapist at Providence Saint John's in Santa Monica, California. "Humans are social beings that work better when engaged in meaningful and sincere relationships. Get away from technology, social media, television and SMS and make a conscious effort to reach out the hand and engage in face-to-face interactions. "

RX:"Join a social club, a gym, a reading club, a class, a conference check, religious associations and meetings with friends and a family are some examples of opportunities for social interactions and engagement. Face-or-face "," said Mendez. "This can be achieved by adding social activity in the month, or at any frequency is realistic and guarantees a follow-up."

"Hold a low plate (on the elbows) for 30 seconds, once a day," says Bell. "This may not seem like a stimulating task - or maybe - but the reinforcement correctly, your basic muscles can have a lot more benefits than we might think." These include improving the posture and prevention of low pains caused by weak muscles. "In addition, it will strengthen the shoulders, quadriceps and glutes if all the muscles are engaged. This will take useless pressure of hips and reduce your risk of injury."

RX: Start at all fours. Place your elbows and forearms on the floor, with your heels on the floor. Raise your hips until your back is straight. Hold the position for 30 seconds. If being on your elbows and your toes feel too difficult, drop your knees as a change.

This year, eat more cerebral food. "The results of ato studyRecently published by the American Academy of Neurology indicated that, following a Mediterranean diet can have positive effects on the health of our brains, especially as we get older, "saysVernon Williams, MD, sports neurologist and founding director of the sport and pain medicine neurology center in Los Angeles.

RX: What is the Mediterranean diet? Many fruits and vegetables, olive oil, beans and grains, moderate amounts of fish, dairy and wine and limited quantities of poultry and red meat.

"The absolute and most oversight mistake that my guests are gaining are just not moisturizing throughout their day," says Bell. "Our bodies are compensated by 60% water and desperately need sufficient quantities for a healthy brain and kidney function, joint lubrication to prevent rigidity and injury, the production of saliva, the levy of the body of toxins and overall energy. "

RX: Bell recommends drinking 80 ounces of water daily. It's about 10 cups or five large glasses. "Water intake recommendations vary depending on things such as activity level, age and weight, but you give a specific and feasible goal, it's a good place to start," says -she.

"Brief competitions playing non-serious games are more and more of small group fitness programs," said Jim Frith, certified personal trainer and author ofTerminate yo-yo; The EAMAYW® system. "Pleasure and games build a much bigger enthusiasm for the return of the return and again to exercise. Heart rates and effort levels tend to be higher during the games than in any other part of the workouts. The pleasure in sustainable exercise strategies is definitely there to stay. "

RX: If you fear the gym, check out group fitness classes - you may see that calistherenics have been replaced by Dodgeball or Skaterobics. Try one who incorporates games or sounds just fun.

"Most Americans get about half of the fiber needed every day, then stimulate fiber consumption can go a long way to revise your health," saysSamantha Cassety, MS, RD, a dietitian and a registered advisor forPerformance cuisine. "Getting enough fiber can help regulate your appetite, and ato studyI found that the increase in fiber consumption with 30 grams per day can help you lose weight as effectively as more complicated food changes. "

RX:"Aim for getting a variety of sources, including vegetables, fruits, pulses (beans and legumes), nuts, seeds and whole grains. If you are not used to a full fiber diet , ease of this quantity and be sure to drink a lot of water too. "

"Resolutions to exercise usually do not work because people who do them do not think about their schedules," says Frith. "A general intention to exercise is not sufficient; It must be accompanied by a plan for the way the exercise integrates particularly in your life. Occupied people tend to allow other things such as work or social events to have higher priority than their personal health. or fitness. "

RX: Treat your training time planned as if you treat a visit to a doctor or an appointment with your boss, says Frith: "Put it in your calendar and show it every time!"

"Many resolutions can be stressful or feel like work," says Arthur. "Choose at least one that is right for you."

RX: "Maybe it will learn a new hobby or a new sport, take a class or save money enough to spend a holiday. It can be as simple as put aside an hour every week that is Just for you. As long as it's something that does something that makes you happy and relaxes is what counts because, in the end of resolutions, are supposed to go to better, healthier and more happy. "And live your happiest and healthiest life, do not miss theseWorst things for your health - according to doctors.