ADVERTISING: Advertorial — New goals for the new year

This new year is the perfect opportunity to start over. Set new goals, break bad habits, and become healthier. Getting healthy doesn’t have to be overwhelming. Extreme dieting and fitness programs aren’t required for improving your health. (Of course, eating a nutritious diet and implementing an exercise program will have huge benefits on your health!) Here are a few non-intimidating, easy changes to help you get on track toward optimal health this year.

Sit less and stand more. There are currently more than 10,000 research studies linking prolonged sitting with dozens of chronic diseases including Type 2 Diabetes and kidney disease. Do as many of your normal activities as possible while standing. Experts agree you should get up and move at least 10 minutes out of each hour. If you spend your day chained to a desk, consider getting an adjustable height desk that allows you to work while standing.

Avoid unnecessary painkillers. Prescription and OTC painkillers can have significant side effects such as kidney damage, fluid retention, increased blood pressure, and digestive issues. Weigh the benefit against these risks before you pop your next pain pill. What is the source of your pain? Consider other options (such as chiropractic or acupuncture) to correct the underlying problem so painkillers are not needed.

Get better sleep. Most people require between 7.5-9 hours of sleep per night. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. Studies suggest that sleep deprivation has a direct link to overeating and weight gain. There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. When you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal. At the same time, your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.

Unplug Daily. Thanks to modern electronics, we are always switched on and more stressed out than ever. A growing body of research is finding that media overload can increase your risk of depression, anxiety, job burnout, and even allergies! Set aside a certain amount of time each day to be free of your electronic devices.

Volunteer. For most people, happiness increases when we help others. And happiness is good for your health. A 2010 study found that people with positive emotions were about 20% less likely than their gloomier peers to have a heart attack or develop heart disease. Other research suggests that positive emotions can make people more resilient and resourceful. Service organizations always appreciate your time. You don't have to focus only on the needs of strangers. You can look for ways to help those close to home, or find ways to help friends and family members.

Changes to your daily life don’t have to be drastic to be effective in improving your health.

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For more information, contact Dr. Wendy Cunningham, DC, CAc, MS, at info@haydenhealth.com.