The start of a new year offers a great time to reflect on the year that has passed and decide on how we can individually improve heading into the future. Consistency is key when it comes to seeing positive results towards any goal. Dedicating your year to focusing on your health is one of the best decisions you could ever make, which is why we have created a list of ways that you can transform different sectors of your life in 2023.
How To Transform Your Gut Health in the New Year
1. Take your bloating supplements
Consistently taking your vitamins for bloating is one of the easiest ways you can take care of your gut health this coming year. A probiotic is essential in helping to reduce any bad bacteria that could be festering in your gut, as well as increasing the amount of healthy bacteria in your gut. It is also beneficial to take a supplement that contains top rated digestive enzymes so that your body has the support it needs to properly break down the foods you consume.
2. Follow a diet filled with fibrous foods
Beans, avocados, whole grains, and dried fruits are all examples of foods that contain high levels of fiber. Fiber helps to bulk up your stool in order for it to be easier for your body to properly dispose of waste. Fibrous foods are especially helpful if you are struggling with constipation and or watery stools.
3. Practice mindful eating
Eating with more intention is one of the easiest ways to take care of your digestion this coming year. When you sit down for a meal distracted or rushed it can lead to indigestion which causes adverse effects such as constipation, abdominal pain, and/or heartburn. Some mindful eating habits include eating slower and chewing your food more. These habits will help you to avoid overeating, because when we choose to eat too quickly, we are not giving our body the proper amount of time to let us know that it is satisfied.
4. Prioritize hydration
Staying hydrated is not only important for your digestive system, but your overall health. Drinking water is one of the most simple acts to follow, and yet, many of us tend to neglect it on a day-to-day basis. Dehydration can cause stomach cramps, constipation, and acid reflux complications. This coming year, find ways to up your water intake.
The Types of Exercises That Are Currently Trending and How They Can Improve Your Quality of Life
1. Low-Impact exercise
Low-impact exercises saw a rise in popularity this past year. Yoga and pilates are examples of low-impact exercises, and they can prove to be extremely beneficial for your overall health. They can be especially beneficial to those who require activity that will put less stress on their bodies. For example, low-impact exercises are great for those who are recently recovering from an injury, because it will allow you to get back into exercising without major risk of re-injuring yourself.
Low-impact exercises also tend to target specific muscles such as your core, and can help to improve your posture. Low-impact exercises are also a great way to improve your cardiovascular health without putting excessive strength on your joints. Low-impact exercises are great for those who want to get their body moving every single day, because doing the exercise consistently does not increase your risk of injury or pain.
2. High intensity interval training (HIIT)
High intensity interval training, or what is commonly known as HIIT, is another type of exercise that many followed this year. HIIT consists of intense intervals of working out, which can be considered the opposite low-impact exercises. Even though you get the same mental benefits from each type of exercise, HIIT can contribute to burning more calories in the long run.
However, due to the excessive strain it can have on your joints and muscles, it is important that someone does not participate excessively in HIIT. Participating in high intensity interval training every single day can lead to burnout, injury, and prevents your muscles from recovering properly.
3. At-home workouts
At-home workouts are great for those who find themselves working from home or that do not necessarily work well in a gym environment. At-home workouts provide privacy, flexibility, and can be a great option for those who want to get their workouts out of the way due to their busy schedules.
Working out at home can cause restrictions in the type of exercise you do since you will not have similar tools at hand that you would in a gym environment. However, with the rise in at-home workouts, there are many resources online that can help you transform your at-home workouts from boring to innovative.
How To Prioritize Self-Care This Coming Year
1. Set aside time for self-care
A lack of time is one of the biggest reasons that people tend to neglect self-care activities. It is vital that you find times throughout your week that you can block off for self-care, because neglecting self-care can lead to burnout or higher stress levels.
2. Limit screen time
The light from our screens can cause one to experience higher stress levels. Try to spend less time on your phone and laptops throughout the day in order to reduce the strain that it causes on your central nervous system. Instead, try filling the times you would normally use your phone with activities like reading a book, exercising, or spending time with a loved one. It is especially important that you avoid screens right before bed as it can lead to restlessness.
3. Create a sleeping schedule
A lack of sleep can lead to issues such as mood swings, a weak immune system, concentration issues, and inflammation. Sleeping a consistent amount every single night is a great way to prioritize your health this coming year. Try to find ways to bring yourself to relax if you find yourself having trouble falling asleep. Taking a bath right before bed is a great way to relax your muscles and a great way to practice self-care.
Combining these healthy habits with supplements for bloating relief will help you go into 2023 feeling your best.