Omer AwanSenior Contributor
Dr. Omer Awan is a practicing physician who covers public health.
With every new year comes an opportunity to reflect on goals, ambitions and craft new year resolutions. Many Americans join gyms, others pledge to cut carbohydrates from their diets entirely while others vow to run a certain number of miles a day.
Ambitious resolutions can be difficult to implement, and 80% of new year’s resolutions fail according to U.S. News and World Report.
An alternative approach to grand resolutions revolves around making small changes. Small improvements and behaviors can have lasting and profound effects on health, according to a statement by the Tufts University Friedman School of Nutrition Science and Policy.
Here are some practices that are easy to implement that will bolster your health.
Drink More Water Than You Currently Are
Increasing water consumption by even one to three cups a day can decrease daily caloric intake by up to 205 calories, according to a study published in the Journal of Human Nutrition and Dietetics. Although this appears to be a minor result, the outcome could add up over time and result in significant weight loss.
Incorporate Vegetables To Your Diet
Eating a diet rich in fruits and vegetables can reduce one’s risk of many diseases, including diabetes, obesity, cardiovascular disease and some cancers according to the CDC. According to an article published in Circulation, two servings of fruit and three servings of vegetables per day was associated with the lowest risk of death in a study that followed over 100,000 participants. Instead of drastically changing your entire diet, consider making small changes by adding just a few vegetables to your daily food intake. Over time, this could have a profound effect on weight control and decreasing the risk of deadly illnesses.
Move Your Body A Little More Than You Are Used To Doing
Participating in short bouts of rigorous exercise a couple times a day can lengthen one’s life, according to a study from Nature Medicine. In the study, those that performed one or two minutes of vigorous physical activity three to four times a day had a 40% lower risk of dying during the nearly seven year study period. Examples of vigorous physical activity included walking and climbing stairs at a slightly elevated pace.
Most new year resolutions center around a commitment to exercise for extended periods of time, sometimes thirty minutes to an hour a day. Instead, consider increasing the pace of normal activities like walking or doing chores a couple times a day. These short bouts of physical activity can be more sustainable forms of activity in the long run and can have positive effects on health.
Increase Your Sleep By Just 30 Minutes
Napping for just 20 to 30 minutes a day can improve your health in a variety of ways, according to multiple research studies. Benefits include improving memory, productivity and mood. Short naps can also reduce the risk of cardiovascular disease by normalizing blood pressure and heart rate. This small but incremental change to sleep can have a positive effect on both physical and mental health.
Make Time To Interact With People
Last year, the U.S. Surgeon General warned the public about the epidemic of loneliness that has affected potentially more than half of American adults. In the New York Times, he wrote, “Loneliness is more than just a bad feeling. When people are socially disconnected, their risk of anxiety and depression increases. So does their risk of heart disease (29 percent), dementia (50 percent) and stroke (32 percent). The increased risk of premature death associated with social disconnection is comparable to smoking daily- and may be even greater than the risk associated with obesity.”
For the new year, investing in relationships and spending more time interacting with people and less time on screens could also have positive effects on our health. A small useful change could be decreasing screen time 30 minutes less per day and potentially using that time to meet someone over coffee. Although a small change, our physical and mental health could improve significantly over the long run.
As we embrace the new year, success can often be achieved by setting small, sustainable goals that are achievable. Never underestimate the power of small changes that may be a catalyst for a more vibrant and healthier life.
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Dr. Omer Awan M.D. MPH CIIP is a senior contributor for Forbes and practicing radiologist physician in Baltimore, MD who writes about the most pressing issues in healthcare and public health. He earned his Medical Doctor (M.D.) degree from the George Washington University School of Medicine and Health Sciences and his Master in Public Health (MPH) degree from Harvard University. He currently serves as a Professor and Vice Chair of Education at the University of Maryland School of Medicine. He has expertise in medicine, public health, and medical education. In 2022, PubMed named Dr. Awan a World Expert in Teaching. He is also a columnist for MedPage Today and previously served as a Scripps News TV On Air Medical Expert where he regularly discussed breaking health news in America for over a year.He is most interested in using innovative teaching methods to educate the public on topics pertaining to public health, healthcare, and medicine. His YouTube channel “MedEdPage” can be accessed here. Follow him on Twitter.