Saleha Mohsin

As the new year rolls around, let us discuss some health-related resolutions you could possibly take up, thanks to Dr Saleha..

As the new year approaches, many people are thinking about ways to improve their health and wellness. However, setting unrealistic goals or trying to make too many changes at once can often lead to failure. Instead, try incorporating these simple and effective healthy resolutions into your daily routine for a happier and healthier year ahead.

Mindful Eating- Focus on what and when to eat. While choosing foods remember, whatever you eat has an impact on your health. Eat slowly, pay attention to portions, be present and avoid distractions while eating. This can prevent overeating and promote healthier relationships with food.
Eat wholesome foods like whole grains, lean proteins, vegetables, fruits, and nuts. Add one vegetable to each meal. Switch to fruits for snacks. Make your grocery list free from processed, refined, and packaged foods.
Reduce sweetened beverages: Sugary drinks may include packed fruit juices, soda drinks, energy drinks, tea, coffee etc.. Intake of high sugar increases the chances of weight gain, obesity, liver disease, kidney disease, diabetes, heart disease, arthritis, tooth decay and cavities.
Reduce eating outside: Make a promise with yourself to eat home-cooked meals on most days of the week. Limiting eating out to one or two times a week will help you maintain a healthy eating schedule. Home-cooked meals are healthier, hygienic, and more effective in weight management. Stay away from junk and fast foods as much as possible.
Drink more water: Make a habit of drinking 8-10 glasses of water every day. To make it easier, always carry a water bottle with you and refill it throughout the day.

Be Physically active.

Indulge yourself in moderate physical activity for at least one hour a day. It can be exercising, walking, cycling, or swimming. Make a daily exercise routine that suits your schedule and adhere to that. Daily exercise is beneficial for physical & mental wellness.
Sit less and move more. Even when working, pause after every half an hour for a brisk walk. Just move around, don’t sit for too long. Resolve to move more, every small step of change you make will have a positive impact on your health.

Get enough sleep

“Early to bed and early to rise, makes a man healthy, wealthy and wise”. A good night’s sleep is essential for physical and mental wellbeing as well as success. Make the following sleep hygiene rules:
Sleep early and wake up early.
Get at least 8 hours of sleep every night.
Every day, go to bed and wake up at the same time.
Make a relaxed and peaceful sleeping environment.
Reduce the use of electronic devices, especially before sleep. Studies have shown that screen time contributes to insomnia & depression & may worsen existing sleeping difficulties.

Stress less- Stress has become an unavoidable part of everyone’s life. It can affect the physical and mental well-being if left unchecked. There can be several ways to beat stress:
Avoid overthinking: overthinking can lead to unnecessary stress and anxiety. Keep focused on the present, and seek the help of meditation to keep your mind away from purposeless thoughts.
Spiritual motivation: Reading the Quran, praying, supplications & reading Islamic scriptures can give positive motivation and keep away stress. Make the intention to read and understand at least one verse of the Quran daily. Prepare to be amazed by the changes you witness in yourself as the year ends.
Time management: One of the primary sources of stress is often running out of time. Good time management can reduce stress and increase work productivity. This can include making to-do lists, prioritizing tasks, and setting realistic goals. By breaking down tasks into smaller, more manageable chunks, you can reduce stress and feel more in control of your time.
Save money: Financial mismanagement is a significant contributor to stress. So, prepare a budget plan and try to stick to that. Make it a habit to save money regularly.

Find happiness in little things! Happiness and satisfaction are vital for mental health. Try to appreciate the things you have instead of fretting about what you don’t have. Many small things can bring you joy:
Connect with old friends.
Make new friends.
Stay in touch with family, friends, neighbours, and colleagues.
Start a new hobby (painting, writing, gardening, baking… anything you find interesting and engaging).
Help someone (parents, siblings, elders, friends, the poor, the needy)
Invest in happiness.
o Donating to the poor
o Teaching someone who can’t afford it.
o Getting back to studies.
o Learning new skills. It can be anything that suits your interests. From learning painting, crafts, or soft skills like designing, and coding or maybe skills of community service like basic life support, nursing, first aid, teaching etc.

o Hitting the gym
o Exploring the beauty of nature.
o Practicing self-care
By incorporating these simple and effective healthy resolutions into your daily routine, you can improve your overall health and wellness in the new year. Remember to start small and be patient with yourself. Small changes can lead to big results over time. Here’s to a happy and healthy new year!


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