After the hustle and bustle of the holidays, the upcoming New Year gives us time to recharge, reflect, and recommit to our physical and mental health. We know coming up with a self-care game plan is the easy part, but following through on it, or even knowing how to start your 2020 health regimen, can be tricky. That’s why we’re here to provide you with a few healthy New Year’s Resolutions to prepare you for the upcoming year!
10 Healthy New Year’s Resolutions All Men Should Make in 2020
A survey by Inc. discovered that 60% of people make a New Year’s resolution. In 2019, 71% of respondents wanted to eat healthier, 65% said they wish to exercise more, 54% hoped to lose weight, 21% intended to quit smoking, and 15% responded by saying they wanted to drink less alcohol after the New Year. However, only 8% of people actually succeeded in meeting their goals.
Whether you’re looking for a complete overhaul, or just want to focus on a few important healthy New Year’s Resolutions, the dedicated team at Northwest Primary Care has some advice to help you turn your Resolutions into attainable health care solutions. Are you ready to ring in the new healthier? Here are 10 healthy New Year’s Resolutions men should set in 2020.
Want to reduce your risk of heart disease, weight gain, and hypertension? Getting high-quality rest is shown to improve men’s overall health and should be a top priority as you enter 2020. Sleeping less than seven hours an evening, coupled with low-quality rest, can have adverse effects on your heart, metabolism, and mental health. Unsure if you are getting enough rest? Schedule a sleep evaluation with one of our patient care specialists in Portland, Oregon to find out.
2. Drink More Water
Are you drinking enough water? Staying hydrated may not appear to be a worthwhile New Year’s Resolution, but drinking enough water is an essential step towards improving men’s health overall. Consuming enough water throughout the day keeps your joints lubricated, assists in muscle recovery after strenuous workouts, aids in digestion, and supports healthy kidney function. Here are some easy ways to help you get your daily dose of H2O:
- Have a glass of water with every snack and meal, and keep a bottle of water at your desk, car, and in your gym bag.
- About 20% of our water intake comes from food, so incorporate more fruits and vegetables into your diet.
- Use a water tracking app like Daily Water Tracker.
- Try low-calorie water enhancements to add a splash of flavor, or infuse your water with fruit.
3. Learn a Healthy Recipe
One of the easiest ways to avoid processed foods is to stock your home with healthy ingredients and prepare meals at home. If cooking a full meal seems daunting, don’t worry. Learning a few uncomplicated breakfasts is a simple way to add healthier choices into your daily routine. Additionally, don’t be afraid to cook different dinners, or experiment with vegan and vegetarian options. Not sure which wholesome foods might be the best options for you as you start your New Year’s Resolution? Consider an appointment with one of our skilled nutritionists.
4. Quit Smoking
Make New Year’s 2020 smokeless. Smoking negatively affects every organ in the human body. It’s also the number one cause of lung cancer in men, and causes more deaths than colon, breast, ovarian, and prostate cancer all together. While the health dangers of cigarettes are widely known, we know that giving up the habit isn’t easy. If you need help quitting, Northwest Primary Care offers comprehensive advice to help you go smoke-free in 2020.
5. Alcohol Consumption
Overindulgence in alcohol can lead to chronic illnesses like liver disease, high blood pressure, cancer, and heart disease. And while many of us may enjoy a beer from time to time, decreasing your alcohol intake can greatly reduce health risks associated with drinking that help with anxiety and depression. If you would like additional advice on ways to decrease or quit drinking in 2020, schedule a consultation with one of our primary care providers today.
6. Make an Age-Appropriate Workout Routine
Exercise is a crucial part of sustaining a healthy lifestyle in the New Year, but our bodies and fitness needs change as we get older. The CrossFit we did in our 20’s might not be the best option for our bodies as we age into our 50’s. So, part of your commitment to staying active in 2020 should include an age-appropriate fitness schedule. However, before you start any exercise program, be sure to consult with a doctor.
7. Meal Prep for Work
We all know that eating better leads to feeling better, but maintaining a healthy diet during the workday has its challenges. Often, it’s too easy to grab fast food, or worse, not eat at all. Spending a little time prepping wholesome lunches before work can help you eat better and sustain your energy throughout the day. Beyond just being a healthy lunch option, meal planning helps you:
- Save money
- Plan out portions
- Reduce food waste
- Promotes weight loss
- Ultimately saves time
- Stick to your New Year’s Resolutions
8. Dedicate Time to Your Mental Health
Devoting quality time to your mental health is just as important as your physical health. Whether you enjoy meditation, practice yoga, or see a therapist, focusing on your mental well-being can help improve work-life balance, enhance sleep, and assist you in achieving your health goals. Not sure where to start? Try some simple breathing exercises, or listen to your favorite band to help you relax.
9. Take Daily Supplements
While a balanced diet is essential for vitamin and mineral intake, our busy schedules sometimes make it difficult to get all the nutrients we need in our daily meals. That’s why adding key daily supplements to your health care routine after the New Year is especially important. Living in the Pacific Northwest means men might be missing out on vital Vitamin D, so it’s important to get your levels tested and to consider starting a vitamin regimen as we move into 2020. Men also require different nutrients than women, so taking a multivitamin designed for your body can help stave off chronic diseases and keep you healthy.
10. Find a Primary Care Doctor
Recent studies have shown that 40% of men visit the doctor only when they suspect a serious medical condition. While it is important to address any major health concern as soon as it surfaces, preventative care can help identify potential problems before they become unmanageable. To maintain your health and wellbeing, our doctors highly recommended that you find a primary care physician you can trust and schedule routine exams to help you manage your wellness plan.
NWPC Supports Your Healthy New Year’s Resolutions
New Year’s Resolutions may seem daunting, but with some basic tools and a little effort, you can achieve all your wellness goals for a healthier and happier 2020. Have additional questions about staying healthy in the New Year? Northwest Primary Care is here to help you achieve the best physical and mental well-being so you can live your best life. Contact us or schedule an appointment at one of our Portland, Oregon clinics today!