Staying Healthy in 2022 

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

As we close 2021, the month of January and the new year always begs the question, “what resolutions do I want to make for myself?” Resolutions are a great tool to reflect upon the past year and think about what changes we want to make in the new year to better ourselves physically and mentally. However, resolutions can seem overwhelming if we create too high of standards or strict rules to adhere to. Instead, focusing on small goals to stay healthy in the new year is a much more attainable and motivating way to go about resolutions!

3 Tips to Stay Healthy In 2022:

1. Move your body some way, every day
   Even when our schedules get overwhelmingly busy, it is still possible to incorporate some type of movement each day. Whether you have an hour, 30 minutes, 10 minutes, or a few moments in between your daily tasks, pick an option to fit the time you can allot for some exercise! If you have an hour, go to a class like cycling, yoga, barre, or the gym! If you have less time, do a HIIT (high-intensity interval training) workout by searching for quick workout videos on YouTube. If you only have a few moments, stretch your arms, legs, back, and neck! Getting movement in your day can help us focus better, increase our energy levels, reduce chronic pain, get better sleep, and improve our mood!
    
2. Hydrate, hydrate, hydrate
   We often underestimate the power that drinking a proper amount of water has on our health. Mayo Clinic states that women should drink, on average, about 11.5 cups of water per day and men should drink about 15.5 cups of water per day. If that sounds like too much, make a smaller goal to start with drinking at least 8 cups of water per day. Perhaps you choose to drink a glass of water as soon as you wake up and before each meal. Staying hydrated can help with proper digestion, protect sensitive body tissues, lubricate, and cushion our joints, and reduce fatigue.
3. Implement more whole foods in your diet
   To maximize the vitamins and nutrients we consume, eating whole foods, which have not been refined or processed, is extremely beneficial for our health. Examples of whole foods are fruits and vegetables, whole grains, and legumes. Maybe a small goal for 2022 is to have some sort of whole food with your meals and snacks. For example, if you are enjoying peanut butter on toast made with white bread, switch out the white bread for whole wheat and pair it with apple slices, celery, or a banana!

All in all, there is no need to make drastic choices when it comes to our health. Making small, attainable goals is a more sustainable way to stick with them in the new year and beyond!

References:

1. https://www.sunhealthwellness.org/articles/7-reasons-to-move-every-day
2. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
4. https://www.ice.edu/blog/why-should-we-eat-whole-foods