How to live longer: The ‘small and easy’ changes you can make this New Year
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Whether you’re looking to start eating a healthier diet or are thinking of prioritising your mental health more, New Year can provide the perfect date on the calendar to kick start some lifestyle changes. However, rushing into big leaps might be the key to failure, according to one health expert.
Express.co.uk spoke to Dr Naveen Puri, associate clinical director at Bupa Health Clinics for his top tips on how to improve health in the New Year.
He says that when planning the resolutions you hope to make for your health, it is important to make sure they are “realistic”.
Dr Puri told Express.co.uk: “The trick with making lifestyle changes is to make small and easy ones first and then build it up.
“In our health clinics we see a lot of people who make extreme changes during January, such as going vegan for the month or giving up alcohol, and while these can be beneficial, come February 1 they go back to their old habits and undo all the good work they did.”
In order to make “sustainable changes”, Dr Puri recommends taking small steps.
He said: “At Bupa Health Clinics, we really want to encourage people to make sustainable changes to their lifestyle.
“The New Year is all about setting goals and resolutions for the year ahead, however many people only tend to stick to them for a couple of months before slipping back into old habits.
“Try to set realistic goals, that you’ll be able to achieve, such as aiming to run a 5km by a certain time period and then build it up.
“Similarly, when thinking about quitting alcohol or cutting out meat, start small by having a few alcohol or meat-free days a week and build it up.”
Sustainable health goals you can set this New Year
Prioritise your mental health
The New Year often sees people making grand plans for their physical health, but often forgetting to incorporate positive changes for their mental wellbeing.
Dr Puri said: “As well as focusing on your physical health, make sure you take the time to prioritise your mental health.
“Be kind to yourself and take time to do things that you enjoy.
“If you’re struggling with your mental health, speak to a medical professional and get the support you need.”
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Boost your exercise routine
The NHS recommends people commit to at least 150 minutes of moderate exercise per week.
An easy way to get exercise into your routine is by setting small, achievable goals and gradually building them up as your strength and endurance increases.
Dr Puri added: “When it comes to incorporating exercise into your day, this can simply be a walk around the block in your lunch break or before and after work.
“Again, look to build this up and find something that you enjoy. If you like swimming, try to add swimming into your weekly routine.
“If you choose something you don’t enjoy, you often resent doing it and put it off, so test out a couple of different regimes and find what works best for you.”
Prioritise doctor’s appointments and physical health
Diets and exercise often come out on top as one of the most popular resolutions, but prioritising your health also means regular health check-ups and ensuring you attend all appointments – even the one’s you’d rather avoid.
Dr Puri explained: “Health screening can be lifesaving, yet our research found that one in 10 deliberately delay or miss their screening appointments on purpose.
“If you’re invited for a health screening appointment such as a cervical smear, mammogram scan, or prostate check, please make sure you attend.
“We know these can make people feel uncomfortable but as doctors, we’re here to put you at ease and any abnormality that is picked up can be investigated quickly.”
Similarly, if you notice any changes to your body, it is vital you get them seen to as soon as possible.
Dr Puri added: “While it’s unlikely to be anything serious, it’s always best to get checked just in case.”
Switch up your diet
Eating a healthy diet doesn’t necessarily mean no longer enjoying the food you love.
Dr Puri said: “A small and easy change can be trying to drink more water every day.
“Water intake is often overlooked but can really help to boost your health, energy and performance.”
Reducing meat consumption is another way one can boost health through diet.
Dr Puri recommends starting with just one meat-free day a week, instead of jumping headfirst into a fully vegan or vegetarian diet if the concept seems daunting to you.
Cut down on alcohol
Not only is booze bad for our waistline, it can also contribute to a number of long-term health conditions.
The NHS advises people drink no more than 14 units of alcohol per week.
Once again, Dr Puri advises starting small if this is something you struggle with.
He said: “Start small by having a few alcohol free days a week and build it up.”
In the event you are struggling with alcohol consumption, the NHS advises speaking with a GP directly.
Quit smoking
Dr Puri said: “We all know smoking is bad for our health, and it’s not just our lungs that are affected. Smoking puts people at higher risk of multiple cancers including in the mouth, throat and bladder.
“It also contributes to your arteries narrowing and makes your blood more likely to clot, meaning smokers have a significantly higher risk of heart disease, heart attacks, strokes, and dementia.”
Although it can seem like a difficult task, a few simple steps can make putting down the cigarettes a lot easier.
Dr Puri suggested starting by figuring out a quitting method, then setting a date to be finished with smoking and sticking to it.
He added: “Experts recommend having a goal in place because it gives you something to work towards and aim for, meaning you can create a plan.”
Make sure you identify any triggers that make it more likely for you to smoke, such as drinking alcohol, and finding new ways to cope.
Finally, Dr Puri recommends establishing a ‘support network”.
He explained: “Tell friends, family, and colleagues that you’re planning to quit and ask for their support.
“Get social support from healthcare professionals too — like your local stop smoking service. You’re up to four times more likely to stop with their help.”
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