New year, new you.
Technically, the 1st of January is just a day like any other. But for some, it’s a good time to draw a line in the sand and start afresh with your goals and resolutions.
Fallen off the wagon in 2023?
Not managed to stay on track with your health and well-being goals?
No problem.
When the clock strikes midnight, 2023 no longer matters. It’s time to become you—the version you want to be.
But how do you do that? And what’s actually going to move the needle when it comes to health and wellbeing in 2024?
Here’s a Smart guide packed with Smart tips and tricks to help you on your journey.
Healthy lifestyle tips
Most people know that you have to eat well and exercise, right?
Well, yes, that’s a huge part of enjoying a healthy lifestyle (more on that later)—but health and wellbeing cover many aspects of your life. It’s not just about what you eat and how you move.
It’s not enough to hit the gym religiously but neglect your sleep or to eat perfectly but be constantly stressed about it.
Sooner or later, something is going to catch up on you.
Whether you’re battling high blood pressure, excess body fat or any other health conditions— you need to take steps towards healthy living to help improve your life in 2024.
Here are some SmartHacks to help you do just that.
1. Stay hydrated
Water is calorie-free, helps regulate body temperature, aids digestion, and supports various bodily functions.So overall, it’s great for your health.
Dehydration as a result of not drinking enough water or fluids or from not replacing fluids lost can result in a number of serious health conditions, including:
- Urinary Tract Infections (UTIs)
- Headaches
- Constipation
- Kidney Stones
Here are some tips to stay hydrated…
- Carry a reusable water bottle with you at all times—bonus points if it’s big enough to hold your daily water allowance in one.
- Infuse your water with fruits like lemon, cucumber, or berries for a refreshing twist.
- Set reminders on your phone or use a hydration app to track your water intake.
- Drink herbal teas or flavoured sparkling water for a change of taste.
2. Nourish your body
They say abs are made in the kitchen, but when it comes to living a healthier lifestyle—it goes so much further than that.
Our health is directly impacted by what we put in our bodies, and choosing healthy, nourishing foods is the first step in a healthy lifestyle.
The World Health Organization suggests that healthy eating can protect you against many non-communicable diseases.
A balanced diet provides your body with essential nutrients, vitamins, and minerals needed to stay healthy.
So, focus on weaving a variety of whole foods into your meals, including fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet.
Here are some nutrition tips to keep in mind…
- Choose whole foods over processed ones to boost your nutrient intake and minimise added sugars and unhealthy fats.
- Include a colourful range of fruits and vegetables in your meals to get your fill of vitamins and antioxidants.
- Go for lean proteins like poultry, fish, legumes, and tofu to support muscle growth and repair.
- Add healthy fats like avocados, nuts, seeds, and olive oil for brain health and to support hormone production.
- Practice portion control and mindful eating to avoid overeating and maintain a healthy weight.
And don’t worry, this doesn’t ever mean you can’t enjoy your guilty pleasures—it just means that you should aim for nourishing food most of the time.
3. Move your body
Regular exercise is vital for overall health and well-being. Moving enough not only helps maintain a healthy weight, but also reduces the risk of chronic diseases, improves mood, and boosts energy levels. Triple bonus.
Here are some exercise tips to get you started:
- Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling.
- Add strength training exercises into your routine at least twice a week to build and maintain muscle mass.
- Find ways to stay active throughout the day, such as taking the stairs instead of the elevator or walking during your lunch break.
- Try different forms of exercise, such as yoga, dancing (even in the lounge or kitchen will do!), or martial arts to keep your routine exciting.
- Listen to your body and choose activities that suit your fitness level and preferences.
Remember, exercise doesn’t have to mean hitting the gym for a high-intensity cardio session. It can be a dance class, a walk to pick up coffee or even getting the kids to school.
4. Prioritise sleep
Hands up if you feel good after a bad night's sleep.
No! No one does, and that’s because adequate sleep is crucial for physical and mental wellbeing. It allows your body to rest, repair, and recharge.
Poor sleep can lead to increased stress levels, reduced brain function, and a weakened immune system. You should aim for seven to nine hours of quality sleep each night.
Here are some tips for better sleep…
- Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
- Create a relaxing bedtime routine, such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
- Make your bedroom a sleep-friendly environment by keeping it cool, dark, and quiet.
- Limit exposure to electronic devices, especially before bedtime, as the blue light emitted can interfere with your sleep-wake cycle.
- Avoid consuming caffeine or heavy meals close to bedtime, as they can disrupt your sleep.
5. Manage your stress
Stress is a natural part of life. But chronic stress can have detrimental effects on your health. Finding healthy ways to manage stress is essential for overall wellbeing.
So, explore different stress management techniques and discover what works best for you.
Here are some stress management tips to consider…
- Practice mindfulness and deep breathing exercises to help calm your mind and reduce stress.
- Engage in activities that bring you joy and help you relax, such as reading, listening to music, or spending time in nature.
- Prioritise self-care by setting aside time for activities that recharge and rejuvenate you, whether it's taking a long bath, practising yoga, or enjoying a hobby.
- Maintain a healthy work-life balance by setting boundaries and making time for leisure activities, family, and friends.
- Seek support from loved ones or consider professional help if stress becomes overwhelming.
6. Cultivate healthy relationships
It’s a part of health that is often neglected. But, nurturing healthy relationships is vital for emotional wellbeing. Surrounding yourself with positive and supportive people can provide a sense of belonging, reduce stress, and improve overall happiness.
Invest time and effort in building and maintaining meaningful connections.
Here are some tips for cultivating healthy relationships…
- Make an effort to spend quality time with loved ones, whether it's having dinner together, going for a walk, or simply having a meaningful conversation.
- Practice active listening and empathy to enjoy deeper connections with others.
- Set boundaries and communicate openly and honestly in your relationships to maintain healthy dynamics.
- Join social or community groups that match your interests to meet new people and expand your social circle.
- Seek professional help if you're struggling with relationship issues or need guidance in improving your interpersonal skills.
7. Mindful technology use
Technology has become a huge part of our lives, but excessive screen time can negatively impact our wellbeing.
Practising mindful technology use can help you find a healthy balance and prevent the adverse effects of excessive screen time.
Here are some tips for mindful technology use…
- Set limits on your screen time and establish tech-free zones or times during the day.
- Use apps or built-in features on your devices to track and manage your screen time.
- Engage in activities that don't involve screens, like reading a book, playing a musical instrument, or engaging in physical exercise.
- Practice digital detoxes by taking breaks from social media or other online platforms.
- Prioritise face-to-face interactions and make time for in-person connections.
8. Take a proactive approach to healthcare
Don’t wait for something to go wrong.
Preventive care plays a crucial role in maintaining good health. Regular check-ups and screenings can help detect potential health issues early on, allowing for timely intervention and treatment.
Adopting healthy lifestyle changes can help minimise the risk of ill health and act as preventative measures.
Here are some preventive care tips to consider:
- Visit your primary care physician for routine check-ups to assess your overall health and address any concerns.
- Schedule regular dental check-ups and cleanings to maintain good oral health.
- Stay up to date with vaccinations and immunizations recommended for your age and health condition.
- Follow age-specific screening guidelines for conditions such as cancer, diabetes, and cardiovascular disease.
- Be proactive in managing your mental health by seeking therapy or counselling when needed.
9. Find joy in hobbies
Getting stuck into hobbies and activities that bring you joy is an essential part of a healthy lifestyle.
Hobbies provide an outlet for creativity, reduce stress, and enhance overall wellbeing.
So, discover or rediscover activities that you enjoy and make time for them regularly.
Here are some tips for finding joy in hobbies…
- Explore different hobbies and activities to find what resonates with you, whether it's painting, gardening, playing a musical instrument, or practising a sport.
- Set aside dedicated time each week to take part in your hobbies and make them a priority.
- Join clubs, groups, or classes related to your hobbies to connect with like-minded people and enhance your skills.
- Allow yourself to fully immerse in the present moment when engaging in your hobbies, letting go of any distractions or worries.
- Embrace the process and enjoy the journey rather than focusing solely on the end result.
10. Practice gratitude
Gratitude has the power to shift your perspective and enhance your overall wellbeing in a big way.
Practising gratitude regularly can help you gain a positive mindset, reduce stress, and increase your happiness.So, take time each day to reflect on the things you're grateful for—you won’t regret it.
Here are some tips for practising gratitude…
- Keep a gratitude journal and write down three things you're grateful for each day.
- Express gratitude to others by sending thank you notes or expressing your appreciation.
- Practice mindfulness and savour the present moment, focusing on the positive aspects of your life.
- Surround yourself with reminders of gratitude, such as inspirational quotes or gratitude stones.
- Share your gratitude with others by volunteering or engaging in acts of kindness.
11. Celebrate progress and practice self-compassion
Are you going to be perfect every day?
Probably not…you’re human. No one expects you to boss every single thing on this list in a day and stick to it forever.
But that’s okay. It’s important to give yourself grace and compassion and celebrate how far you’ve come.
Acknowledge your achievements, no matter how small, and be kind to yourself throughout the process.
Remember that change takes time and effort, and it's okay to make mistakes along the way.
Here are some tips for celebrating progress and practising self-compassion…
- Keep a progress journal to track your achievements and milestones.
- Treat yourself to small rewards or indulge in activities that bring you joy when you reach your goals.
- Practise positive self-talk and replace self-criticism with self-encouragement.
- Surround yourself with a supportive network of friends and family who celebrate your progress with you.
- Remember that setbacks are a natural part of the journey, and use them as opportunities for growth and learning.
How to stick to new habits
You’ve decided that 2024 is going to be your year—but you’re worried that you’ll struggle to stick to your goals.
And that’s understandable….
So, how do you make sure you actually keep up with any goals that you set for the year?
The number one tip is to make them sustainable and realistic. Don’t try to do everything at once.
Make small changes and stick to them—and if you fall off the wagon—don’t worry just start again.
Ready for the new you in 2024?
Adopting a healthy lifestyle is a personal journey that requires commitment and self-discovery.
By adding these tips and tricks into your daily routine, you can take significant steps towards achieving your health and wellness goals in 2024.
Listen to your body, be kind to yourself, and celebrate every milestone along the way. Remember, progress over perfection is your new 2024 mantra.
And if you need help reaching your goals in 2024, Smart Protein supplements are here to help.
Check out our Smart Quiz to figure out what supplements can help you reach your goals. You’ve got this.
Sources
Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.
1. NHS
https://www.nhsinform.scot/campaigns/hydration/
2. The World Health Organization
https://www.who.int/initiatives/behealthy/healthy-diet#:~:text=A%20healthy%20diet%20is%20essential,are%20essential%20for%20healthy%20diet.
3. NHS
https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity
