One of the biggest gift that we have is our health and with coronavirus outbreak, we have been reminded that nothing except our own immunity and strength can save us. As we step into 2021 with hope of better future and end of covid-19, we must remember the lessons we have learned.
One essential lesson is that happiness lies with family and another is importance of being physically and mentally healthy. In order to ensure that we grow and progress towards a healthier tomorrow, we can take the following resolutions in 2021:
Explore more food variety
One of the easiest and most sustainable ways to improve overall health is to eat more whole foods.
Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain a plethora of nutrients that your body needs to function at an optimal level.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes.
Cook at home, preferably with family
Research shows that people who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go.
In fact, a study in 11,396 adults found that those who ate 5 or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than 3 home-cooked meals per week.
Work on fixing things with your children
Never repair a leaky faucet, change a tire, paint the fence, or replace the furnace filter without your kids. Home improvements are a great way to spend time with them while teaching them about tools and life at the same time. The attic, the basement, and the crawl space are all classrooms for learning how things work and how to safely fix things.
Give them a flashlight, and talk them through the job you're doing. As they get older, hold the flashlight for them. Instead of dreading things that break, you'll see new tiles, built-in shelves, and paint jobs as bonus chances for time with your kids.
Walk your child to places, avoid driving
The minutes that we "save" by driving our children a short distance to the neighborhood park or a friend's house are actually priceless moments that we lose in the name of convenience.
The next time you need to take your children somewhere nearby, try to get there on foot. Walking with your kids is a great way to slow down the pace of your lives and to have more unscripted moments with them.
Talk about where you're going, what you're thinking, what they're thinking, what you see on the way, and who said what to whom in school today. Hold hands if your kids haven't gotten too cool for that yet.
Meditate, become happier and calmer
Meditation is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression.
Plan your weekends outdoors
Spending more time outdoors can improve health by relieving stress, elevating mood, and even lowering blood pressure.
Making a New Year’s resolution to spend more time outside every day is a sustainable and healthy goal that can benefit most everyone, no matter where you live.
Limit your screen time
Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression, anxiety, and loneliness in some studies.
Setting a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.
Note and adopt healthier diet
Energy rich foods (Carbohydrates and fats)-whole grain cereals, millets, vegetable oils, ghee, nuts and oilseeds and sugars.
Body building foods (Proteins)- Pulses, nuts and oilseeds, milk and milk products, meat, fish, poultry.
Protective foods (Vitamins and minerals) - Green leafy vegetables, other vegetables, fruits, eggs, milk and milk products and flesh foods.
Healthy diet for adults should contain:
· Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).
· At least 400grams (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.
· Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not a part of a healthy diet.
· Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.
One essential lesson is that happiness lies with family and another is importance of being physically and mentally healthy. In order to ensure that we grow and progress towards a healthier tomorrow, we can take the following resolutions in 2021:
Explore more food variety
One of the easiest and most sustainable ways to improve overall health is to eat more whole foods.
Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain a plethora of nutrients that your body needs to function at an optimal level.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes.
Cook at home, preferably with family
Research shows that people who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go.
In fact, a study in 11,396 adults found that those who ate 5 or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than 3 home-cooked meals per week.
Work on fixing things with your children
Never repair a leaky faucet, change a tire, paint the fence, or replace the furnace filter without your kids. Home improvements are a great way to spend time with them while teaching them about tools and life at the same time. The attic, the basement, and the crawl space are all classrooms for learning how things work and how to safely fix things.
Give them a flashlight, and talk them through the job you're doing. As they get older, hold the flashlight for them. Instead of dreading things that break, you'll see new tiles, built-in shelves, and paint jobs as bonus chances for time with your kids.
Walk your child to places, avoid driving
The minutes that we "save" by driving our children a short distance to the neighborhood park or a friend's house are actually priceless moments that we lose in the name of convenience.
The next time you need to take your children somewhere nearby, try to get there on foot. Walking with your kids is a great way to slow down the pace of your lives and to have more unscripted moments with them.
Talk about where you're going, what you're thinking, what they're thinking, what you see on the way, and who said what to whom in school today. Hold hands if your kids haven't gotten too cool for that yet.
Meditate, become happier and calmer
Meditation is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression.
Plan your weekends outdoors
Spending more time outdoors can improve health by relieving stress, elevating mood, and even lowering blood pressure.
Making a New Year’s resolution to spend more time outside every day is a sustainable and healthy goal that can benefit most everyone, no matter where you live.
Limit your screen time
Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression, anxiety, and loneliness in some studies.
Setting a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.
Note and adopt healthier diet
Energy rich foods (Carbohydrates and fats)-whole grain cereals, millets, vegetable oils, ghee, nuts and oilseeds and sugars.
Body building foods (Proteins)- Pulses, nuts and oilseeds, milk and milk products, meat, fish, poultry.
Protective foods (Vitamins and minerals) - Green leafy vegetables, other vegetables, fruits, eggs, milk and milk products and flesh foods.
Healthy diet for adults should contain:
· Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).
· At least 400grams (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.
· Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not a part of a healthy diet.
· Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.