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  • Laura Birnie

New Year Goals - Low Hanging Fruit

For many, the over indulgence on mince pies and roast potatoes has taken its toll and new year's resolutions have been made to become healthier and fitter in 2024. We have listed some healthy habits below that you can adopt to start your new year with your best self: 

Eat more whole foods

Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain a plethora of nutrients that your body needs to function at an optimal level. Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels and decrease your risk of certain diseases, such as type 2 diabetes.


Sit less and move more

Sitting too much can have negative effects on health. It may be linked to an increased risk of overall mortality. Resolving to sit less is an easy and attainable resolution that can be tailored to fit your lifestyle. For example, if you have a desk job that requires long periods of sitting, resolve to go for a 15-minute walk at lunch or set a movement alarm to get up and walk for 5 minutes every hour. 

Cut back on sweetened drinks

Sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults. Though quitting sweetened beverages cold turkey is always an option, gradually minimising your intake may help you kick your sugary drink habit for good. 

Get more quality sleep 

Sleep is an essential part of overall health, and sleep deprivation can lead to serious consequences. For instance, lack of sleep may increase your risk of weight gain, heart disease, and depression. There are many reasons why people don’t get enough sleep, so it’s important to focus on your schedule and lifestyle to determine the best ways to improve sleep quantity and quality. Decreasing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are some simple ways to improve sleep hygiene.

Exercise regularly

Exercise is a great way to improve your physical and mental health. It can help you lose weight, reduce your risk of chronic diseases, improve your mood, and boost your energy levels. If you’re new to exercise, start with something simple like a 30-minute walk every day and gradually increase the intensity and duration of your workouts. 

Stay hydrated

Drinking enough water is essential for maintaining good health. It helps regulate body temperature, transport nutrients, and remove waste. Aim to drink at least 1.8-2 litres of water daily, and more if you’re physically active. 

Reduce stress

Chronic stress can have negative effects on both your physical and mental health. To reduce stress, try practising relaxation techniques like deep breathing and meditation. You can also try engaging in activities that you enjoy, such as reading, listening to music, or spending time with friends and family.

Keep up with your schedule of care 

Maintaining a regular schedule of adjustments regularly will keep your body functioning at its best and progress to meeting your goals and unlock potential. By keeping up with your Maintenance schedule of care we can treat misalignments as they occur, before they result in any further compensations within the body. With Regenerative or Stabilisation care, we make sure that your body is progressively unwinding more and your structure is truly being corrected back to its optimal position. 

Remember, it’s important to set goals that can not only improve health but also be followed for life. So, choose the habits that work best for you and make them a part of your daily routine

Further Reading: 

1. Cohen, Anna Compagine. “New Year, New You: Healthy Ways to Celebrate New Years.” Well.Org, 20 December 2021,

2. Marengo, Katherine, and Timothy J. Legg. “23 Healthy New Year's Resolutions You Can Actually Keep.” Healthline, 23 December 2019,

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