Healthy Habits to Practice in the New Year

  • New Year’s resolutions are made hoping to improve our lives or achieve certain goals.
  • While some goals include getting a house or finish school, there are those who choose to adopt better habits for the year 2019.
  • Dr. Paul Kasenene of Wellness Care recommends a somewhat broad picture on the healthy habits to adopt in 2019.

General wellness

Wellness Care’s Dr. Paul Kasenene recommends starting the New Year with a health checkup:

“Start with the most important tests and know your numbers such as BMI, blood pressure, blood sugar levels, liver and kidney function, and complete blood count,” he advises. “You could do these checkups on a quarterly basis. Your doctor may also ask more for tests depending on your prevailing symptoms or risk.”

Drink more water 

Dr. Kasenene recommends drinking more water, but start small. Start slowly until you feel comfortable and build on that. You can improve the taste of the water, he says. “If you do not like drinking plain water, add lemon, cucumber or mint to improve the taste,” he says.

Avoid sugar or stop if possible

Sugar consumption can be very addictive, Dr. Kasenene says. It is quite hard to leave instantly but reduce, for example, from four to two tablespoons and with time, your body will adapt.

Eat fruits and vegetables at every meal both raw and cooked. These foods are not only low in calories but contain nutrients, minerals, vitamins, fiber, and enzymes that boost your health. “Aim for three to four servings of fruits or vegetables a day,” he advises.

Get enough sleep

Dr. Kasenene adds that one should aim to get six to eight hours of sleep each night. Sleep is one of the most important functions that our body uses to regulate and heal cells. Instead of skimping on sleep, get more to add years to your life.

Get active

Quraish Golooba, a physiotherapist from UMC Victoria Hospital, shares healthy habits regarding the physical wellness of our bodies:

Exercise is known to improve your mood, mental acuity, balance, muscle mass, and bones.

It is not about going to the gym but working out that matters. For great and sustained benefits, be consistent. Start with walking around the neighborhood for about 10 minutes and aim to move to 30-60 minutes three to five times a week. “Starting small is important so that you do not shock your body. You should also do the right exercise for your body and endurance limits,” he says.

Mental wellness

Evelyn Kharono Lufafa, a counselor at Kiira Medical Centre, says our mental wellbeing is very crucial in 2019 because our mental health is important for optimal functionality.

Tip bits:

Drink tea instead of coffee

There is no need to skip coffee entirely, just replace a second or third cup of coffee with green tea or ginger tea. Too much caffeine causes dehydration. After a meal, ginger tea is particularly beneficial for digestion, not to mention that it also has detox and anti-cancer properties.

Try fruits for dessert
If you have a sweet tooth, it will be difficult to completely remove a source of sugar from your diet. When you have sugar cravings, grab juicy, ripe sweet fruits such as berries, pomegranates and clementines. These fruits are not only healthy but will gradually transition your body into craving fewer desserts.

Source: Monitor



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