50 Steps to a Healthy New Year

Let’s start the New Year 2019 with 50 steps to get healthier, more energetic, and more positive, fit, more successful and happier routine. When you will go through these important steps and healthy habitual behaviours you will set new year up for your good health and successes.

  1. Start your every day with some stretching exercises and work out when you wake up in morning. The more fit, energetic and active you are, the better you will feel mentally and physically.
  1. Brush your teeth properly twice daily with a suitable-bristled brush. Improper teeth brushing can cause as much bad for the teeth and gums as not doing brush at all.
  1. Pray regularly and be spiritual. A research done by the formidably sober and scientific Harvard University found that patients who prayed recovered more quickly than those who never prayed, even if they were not aware of the prayer.
  1. Never skip breakfast. Eating a proper breakfast is one of the best things you can do if you want to lose weight.
  1. Eat balanced and healthy diet. Replacing natural foods for processed food items will bring you numerous health benefits.
  1. Add rainbow in your meals. Bright coloured fruits and green vegetables are high in anti-oxidants that give a boost to your health by removing free radicals that damage your cells.
  1. Protect yourself from sun rays. It’s important to wear sunscreen at day times to protect you from excessive sun exposure even in winters.
  1. Surround yourself with good company who support and enrich your career and your life, as doing so may make you a happier person.
  1. Understand the value of deep breathing even through stressful situations. Many people do not realize just how important deep breathing is to overall well being.
  1. Stay happier and make habit to laugh more. Whole-hearted laughter is not only a fun, but it is also a very powerful tool to stay healthy.
  1. When planning your week, make it a priority to schedule in time for doing your favourite activities and spending time with your family, friends and relatives.
  1. Switch off your mobile at least once in a week for 12 to 15 hours. Completely unplugging once in a week for a screen free day will open up that time to spend doing something just for you or for your family and friends.
  1. It’s no secret that your happiness increases when you help others. There are so many ways to contribute your efforts which can help you feel good about yourself and your place in the world.
  1. Get Adequate Sleep. You can’t overestimate the value of sleep. Among the numerous benefits from a peaceful good sleep, it helps you live longer, lowers stress, and sharpens your memory.
  1. Be Present, because you cannot change the past. The present moment is all you have, embrace it, and enjoy it.
  1. Bone up daily. Get your daily calcium by taking a glass of milk or eating a cup of yogurt. It’ll keep your bones strong.
  1. Prevent yourself from low blood sugar as it causes nervousness, shakiness, and weakness. Eat small, healthy and regular meals.
  1. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin (A feel-good hormone). Small volumes of protein comprising the amino acid tryptamine can give you a boost when anxiety and stress tires you out.
  1. Load up on vitamin C. Daily we need at least 90 mg of vitamin C and the best way to get this is by eating at least two servings of fresh fruit and vegetables every day. So, hit the oranges, grapes and guavas!
  1. Don’t smoke and if you smoke already, do everything in your power to quit. Smokers are 12 to 13 times more tend to die from pulmonary diseases than non-smokers.
  1. Do regular medical check-ups, especially check-ups of your breasts. Not just because breast cancer is the most common cancer among women in all over the world, it is also common in men.
  1. Beat the sneezes. There are more than 235 allergens, some rare and some are very common. If you’re a sneezier due to pollen, then avoid being outdoors between 5 am and 10 am when pollen counts are at their highest. Stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.
  1. Apply moisturizer while your skin is still damp, it will be absorbed more easily. Adding a drop of olive oil to your bath with help keep your skin well-moisturized too.
  1. More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.
  1. Drink more water and stay hydrated. Your body is composed of 60% water. The functions of bodily fluids include digestion, absorption, circulation, and maintenance of body temperature.
  1. Benjamin Franklin is quoted to have said: “Early to bed and early to rise, makes a man healthy, wealthy, and wise”. It helps you better to deal with negativity and enhance your chances of success.
  1. Use iodized salt, as Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones regulate the body’s metabolism and various other important functions.
  1. Always try to avoid junk foods. Processed sugar and surplus fats found in junk food contribute to increased risk of obesity, cardiovascular disease, and many other chronic health conditions.
  1. Adopt good hand hygiene practices. Hand hygiene is the one most important requirement to prevent spread of bacteria and viruses.
  1. Immunization or vaccination is one of the safest ways for you to protect your health. Your requirement for immunization doesn’t end when you are grownup and become an adult even.
  1. Enjoy some fresh air whenever you can. It supports your immune system to fight off diseases more effectively due to healthier white blood cells.
  1. Cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
  1. Eat less salt, not more than 5 grams a day for adults. It will help to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack.
  1. Avoid caffeine and sugary drinks. Consuming more than 500 to 600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors.
  1. Count all your blessings. Feelings of gratitude can lower stress. Instead of over-thinking and counting worries, try putting numbers to your blessings.
  1. Become more observant. Notice everything that surrounds you. In-fact, being observant is one natural human instinct that supports us constantly to improve, become more competitive in our environment and simultaneously become more emphatic towards others.
  1. Collect new ideas. Ideas and thoughts tend to evaporate from your mind too fast, so always write down in your notebook or mobile notepad.
  1. Develop a habit to act. To succeed, you need to act something different from the crowd and take a new and more positive approach.
  1. Read to increase the knowledge. Reading has a significant number of benefits including mental stimulation, stress reduction, improved focus and concentration.
  1. Face your fears. That’s how you conquer them. It implies analyzing it, thinking and creating a path which could help you to overcome on your worries and fears.
  1. Admit your mistakes and take responsibility. Never try to get others to admit the blunders done by you.
  1. Refine your goals. Your goals may change continuously as life continues to change. It is perfectly okay to refine your goals several times in your life!
  1. Believe in yourself. If you don’t trust in yourself, then it’s really hard to grow and learn. Like knowledge, confidence can’t be transferred. The first person that needs to believe and trust in you, is you.
  1. Ask for wisdom. It’s called experience as from experience comes through practical and testimony.
  1. Look for reasons to be happy. When you’re joyful and happy, you feel confident, purposeful and in harmony with your true self.
  1. Empower yourself to succeed. Self-empowerment is the basic driving force of our own life, setting goals, and making positive choices.
  1. Take good care of you. Live Healthy, eat healthy foods, get enough sleep, exercise regularly and staying positive is all about taking care of yourself.
  1. Practice good hygiene in daily routine life. Hygiene is any practice or activity that you do to keep you and your environment healthy and clean.
  1. See friends to build your sense of belonging. Good friends are good for your health. Studies have even found that older adults with a rich social life are likely to live longer than their peers with fewer connections.
  1. Don’t compare yourself to others. In fact, it is a feeling of defeat, when you feel that you aren’t as good as someone else.

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