Happy New Year!
2024 is here and the beginning of the year is a great time to make small changes for a healthy new year.
Eat Seasonal Foods
During the winter season, we are exposed to many different viruses, so it’s best to keep our immune systems strong. One way of ensuring a strong immune system is by eating seasonal foods that are high in phytonutrients. Phytonutrients are chemical compounds produced by plants that provide health benefits to the body. Some foods to be sure to include in your diet are onions, celery, garlic, and mushrooms. These foods are especially prevalent in holiday foods. Adding color to your meals is a good way to know you are getting many different phytonutrients such as pomegranate, blueberries, citrus fruits, squash, and sweet potatoes. Did you know? Phytonutrients can also improve our mood!
Move Your Body
No matter the time of year, it’s always important to get some movement throughout the day. Any movement is beneficial for your body! Some things to try to incorporate into your day: walking (even simply walking around your home will help), simple lunges or squats to strengthen the muscles in your legs, lift light weights, or do some stretching. If you have access to a computer, try searching for Pilates, chair yoga, or exercises with dumbbells.
If it’s a nice day, try to get outside even in the winter. It’s important for our bodies, specifically our retinas in our eyes, to be exposed to light. Any additional sunlight exposure can be beneficial. The UV rays from the sun helps our bodies make vitamin D which is essential for a strong immune system, bones, and blood cells.
Prioritize Sleep
It is recommended that everyone get between 7 – 9 hours of sleep each night. Our metabolic and immune systems are strongest when we get enough sleep. During the holiday season, our sleep schedules might look a little different, and that’s okay. Try your best to stick to a routine that will make you feel good.
Getting the sleep our body needs has some great health benefits. It helps lower the risk of developing heart disease and high blood pressure. It also helps with memory and focus. Getting enough sleep can also aid in reducing anxiety and stress, especially with the stress that comes with the holiday season.
Take Time for Yourself
Take a moment each day to do the things you enjoy doing. Do you enjoy sitting on your favorite chair watching the snow fall outside? Maybe you enjoy drinking coffee while reading a book or the newspaper. Take the time to enjoy it! These simple things we can incorporate into our day-to-day life makes a big difference in our overall health.
By doing small things like moving our bodies and getting enough sleep, we can make a positive difference in our bodies and minds over time!
Source: healthmatters.nyp.org
