Let’s assume you manage even half the resolutions throughout next year, you will surely see and feel the good changes in your body and this will translate into balanced mental health, writes Deepa Desa
At the outset, here’s my confession. I confess to writing innumerable 21 things to do or not during 2021; hence my resolution is not to write 22 do’s and don’ts in 2022, but… allow me to end this year with some (okay; 22) suggested holistic modifications that we can all tweak in our lifestyle, food and drink habits, which will help boost our mental and physical health, and help us feel good about ourselves.
Let’s assume you manage even half the resolutions throughout next year, you will surely see and feel the good changes in your body and enjoy balanced mental health.
In random order, let’s go:
- Drink adequate water
No matter how all other fluids also help in hydration, there is nothing quite like water. With overall temperatures rising and dehydration to match, let’s get sufficient amounts of water into our systems.
Tip: The general rule is to drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.
- Cut down on processed foods
Processed foods are chemical-laden, addictive foods usually sold in jars, boxes and bags. When you put processed foods into your body, not only are you choosing to fuel your body with nasty chemicals, you’re depriving it of the nutrients it needs And it’s precisely these kinds of products that make up almost 60 percent of our daily calories and 90 percent of the added sugar we consume.
Some experts vow they are one of the major causes of certain types of cancer. From weight loss to migraine relief, you can reap some serious health benefits if you ditch processed foods.
- Laugh more
Let’s chill more. Let’s not take things so seriously. The world hasn’t ended despite the huge changes we’ve experienced, so while we are still here lets spread some cheer. See the light side of your dark side. Know that even the most difficult moments will pass, so find reasons to smile, laugh, and be in joy – you will attract more joy.
What does laughing have to do with keeping a good diet? Our senses are interconnected. A happy mind will accept and process food in a more holistic way leading to healthy metabolic activity.
- Be more aware
In terms of your dietary choices, this means, giving due consideration to your food choices and their source. Are you optimising the nutrients you consume at each meal or are you mindlessly consuming calories with zero benefits?
- Enjoy your food
Quit complaining about food, and eating in distracted mental state. Set aside your meal times to give thanks for your meal, for the person who has cooked it and eat it with good energy. Drop the phone and get away from the TV too, avoid angry and upsetting conversations that can be saved for later. Notice that by engaging all your senses and keeping a calm mind whilst you eat, your metabolic rate is smoother and quicker.
- Increase your intake of fruit and veggies
Make a list of the fruits and veggies that you need to consume for the week and break it up into your daily meal plan. The bulk of your food intake should be these groups.
- Choose complex carbs over simple carbs
Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control and overall well-being.
They’re also ideal for people with type 2 diabetes, because they help manage blood sugar spikes after meals.
Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol. Complex carbs like fruits, vegetables, nuts, beans, whole grains, are good for you.
Simple carb foods to avoid include fizzy drinks, baked treats, packaged biscuits and cookies, fruit juice concentrates, breakfast cereals.
- Be mindful of your heart health
Make educated and deliberate choices on the oil you use, the fats you eat (keep saturated fats at a minimum and totally avoid Trans fats) and make sure you eat more heart healthy foods or better still, follow the Mediterranean diet for best results. Vegetables, fruits, nuts, seeds, legumes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil are foods that encompass a Mediterranean diet.
- Be good with healthy choices during the week
… So that you can have a weekend cheat day. On that day you can indulge in your favourite (restricted and unhealthy) food and drink, but conversely you will find you don’t really want to do that so often.
- Learn your ingredients
By now most of us are aware that the labels on food packets that scream “natural” and “healthy” are anything but. Ensure you fact check the hidden meanings on the labels – added sugars, artificial colouring and flavours, high sodium, saturated/trans fats are all big culprits of unwanted imbalances to our health.
- Balance your diet with exercise
80/20 is the ratio of diet to exercise; both are vital for healthy living. Just 20 minutes a day x 5 days a week. You can do it, even if you break it up into two sessions of activity per day. The trick is to not listen to the demons in your mind, but just get up and get going, even if slowly and with baby steps…
- Keep Strong
Remember the best way to stop reducing muscle mass is resistance training. Yoga, light weights, pilates, calisthenics all help keep your muscles strong. Strong muscles support your bone health and overall metabolic processes.
- Take baby steps with diet modifications
When introducing changes into your diet, lifestyle or life in general, taking small steps will ensure a more positive and long lasting outcome. Rather than drastically altering your diet, make changes that you can cope with. After your mind and body have accepted them, introduce some more tweaks. You will feel the difference and stick to healthy eating instead of just giving up because you feel overwhelmed and stressed out with big changes.
- Keep stress levels down
Yup, this one is always easier said. But by keeping your stress hormone (cortisol) levels low, you live an overall healthier happier life. Take time out to deep breathe, to meditate, to be in nature, to hug your loved ones, to bond with your pet, do an activity that makes you feel great from inside – out. When you’re at peace you automatically make choices that benefit you.
- Eat local. Eat seasonal
We’ve said this many times before, choose foods that are locally available and those in season. The taste and nutrients are unbeatable, elevating your meals to a more holistic level.
- Balance the binge
Okay, so you just let go at a recent wedding or celebration – and you pretty much hogged up the buffet.
And drank up more than you envisaged, at the bar.
It’s okay. You’re human. Just make sure you don’t repeat this pattern. Nourish your body with plenty of water and vitamin – rich, anti-oxidant foods for the next week. And don’t forget to extend your walks.
- Be strict with sugar
No way out here. Find ways to substitute your sweet tooth and quickly eliminate white sugar from your diet. This at the outset may not seem doable, but it can be achieved to get it to a minimum level.
- Get an app to motivate you
Here are a few apps that have been vetted to be amongst the best in category:
Healthify me: Awarded the best weight loss app for 3 consecutive years, Healthify me does not fail to impress in any way. This easy to use app also scores the highest in popularity.
My Fitness Pal: This app adopts the Western method of calorie counting and tracking.
Fit bit: Lose weight and stay in shape is the Fit bit mantra.
Nike Training Club: NTC helps weight loss by recommending a choice of a workout or a 4-week programme.
Getgrowfit: Grow-fit is a scientifically developed program wherein clients unlock their optimal weight. It addresses weight loss by providing freshly prepared meals and packaged foods (a focus on ketogenic diet) to its customers.
- Don’t forget one superfood a day
The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants.
No standard criteria or legal definitions classify any food as a superfood at this time. However, most superfoods are plant-based. Heres a few you can do; green tea, dark chocolate, salmon or fatty fish, soya,avocado. Chia seeds. Leafy greens. Berries, and the list goes on. Bear in mind, superfoods are not cure-all foods.
- Eat plenty of…
Ginger, turmeric, flax and chia seeds, oats, nuts, greens, fatty fish, eggs
– They help boost your metabolic rate and multiply your grey cells.
- Eat Clean
Encourage yourself to consume more whole foods — such as fresh fruits and vegetables, lean proteins, whole grains and healthy fats — and limit highly processed snack foods, sweets and other packaged foods.
- # Gratitude to my Gut
And extend this to your whole body.
Research reveals how poor gut health is the core of the origins of most fated diseases. Be gentle with your tummy and grateful for the 24/7 work it does for you. Nourish it, enjoy your food and drink without bingeing. The same rule goes for your entire body. If you love it and look after it, it will reciprocate.
Best wishes for good health – of body, mind and spirit, every day of 2022!
