Start living healthily from 2022 by following these top 20 health tips.
1. Maintain a Healthy Diet
The biggest factor in overall health is still diet, so eating healthy and exercising regularly is a great way to protect your body from future illness. By 2022, look out for genetically engineered food that can modify your cholesterol, sugar, and fat levels, as well as increase your vitamin and nutrient intake. With such advanced science at our fingertips, it’s no wonder we will be living healthier lives than ever before.
2. Exercise Regularly
Exercise will help keep your weight in check and ward off a host of chronic diseases. It’s also one of many ways to reduce stress, which has been linked to high blood pressure, heart disease, arthritis, asthma, and more.
Find a fun activity you enjoy (walking is always a good choice), and try to get at least 30 minutes each day. If you’re more ambitious than that, great! But even just a few minutes can make a difference when it comes to keeping your weight under control.
3. Drink Clean Water
Drinking clean water is essential to staying healthy in 2022. However, in many countries around the world, clean water remains a luxury. Each day we consume gallons of H2O without giving it a second thought.
It’s only when our tap runs dry that we realize how much we rely on clean drinking water to stay healthy and hydrated. In 2022, make it your goal to drink 8 glasses of clean water every day.
4. Sleep Well
Getting enough sleep each night is as important to your health as eating a balanced diet and exercising. In fact, not getting enough rest can have just as many negative effects on your overall well-being. Make it a priority to get at least seven hours of sleep each night, and you might even live longer!
5. Put down your phone
Most of us live on our phones – but we’re starting to realize that it might not be so good for us. A growing body of research shows that excessive cell phone use is associated with anxiety, depression, and overall poor mental health in both teens and adults. To ensure you stay happy, balanced, and productive throughout 2022 (and beyond) make a conscious effort to limit your smartphone usage.
6. Eat A Variety Of Foods
Your body requires a variety of foods to perform at its best. By providing it with only specific nutrients, you may actually be leaving it malnourished. Our bodies need vitamins and minerals from a variety of sources, such as vegetables, fruits, legumes, and meats.
Eating too much or too little of any one food can cause problems in your overall wellness, so aim to get a variety of nutrients from all kinds of foods each day.
7. Keep Hydrated with Water And Tea
We need to drink at least six glasses of water a day. Any water—whether from a bottle, filtered, or tap—is fine as long as it’s plain and not mixed with anything else (i.e., don’t drink soda, juice, or energy drinks). If you need help remembering to drink enough H2O every day, set an alarm on your phone to go off every hour to remind you.
8. Reduce Screen Time
Between social media, mobile apps, and cable packages we spend a lot of time staring at screens. More than half of all adults check their phones after they wake up in the morning.
The light from these devices impacts your body’s natural sleep cycle and can make it harder to fall asleep. If you don’t have an alarm set, try putting your phone far away from your bed so that you aren’t tempted to check it on the bed.
9. Focus on self-care
Our bodies can only take so much abuse before they begin to break down. Find ways to de-stress and make it a goal to have some fun every day. Self-care doesn’t mean avoiding hard work; it means, working hard and then working harder at being kind to yourself. Your mind and body will thank you later.
10. Avoid bright lights before sleep
Light is not just a good way to wake up your brain in the morning, but it’s also a factor in how tired you feel during night time. It’s been scientifically proven that natural light impacts hormones related to sleep, so keep room lights off before bedtime.
11. Limit your alcohol intake
One glass of wine or beer is fine, but more than that and your blood alcohol content begins to rise. And when you drink too much, not only do you put yourself at risk for liver disease and other illnesses—but you also raise your calorie intake. Studies show that drinking to excess causes people to eat an average of 300 extra calories per day, says Jim White, RDN, ACSM Health Fitness Specialist and owner of Jim White Fitness & Nutrition Studios.
12. QUIT smoking
Quitting smoking is hard and many people fail in their attempts. If you’re a smoker, pick a date to quit—this date must be at least six months from now. Write down your reasons for quitting and tell someone close to you about your decision to quit, if possible. You can also create a quit kit with reminders of why you want to stop smoking; having these items on hand may help support your decision to quit.
13. Take a break and travel
It’s easy to get caught up in stress and not give ourselves time to recuperate. There are too many people who fall prey to burnout and overwork, so when your body begins to feel like it can’t take anymore—take a break. Leave town, take a walk in the nature, visit family or spend some time with friends. It doesn’t have to belong; just enough time for you (and your body) to gain some energy back.
14. Wash your hands frequently
Did you know that as many as 80% of all infectious diseases are spread by touch? Washing your hands frequently will reduce your risk of illness and keep colds at bay. The more you wash, the healthier you’ll be. Start by washing your hands after using the bathroom, before eating, and after shaking hands with anyone new. Be sure to thoroughly lather up between your fingers, and under nails, and make sure to dry off afterward with a clean towel or cloth.
15. Respect the environment
It’s been said that change starts at home. If you want to make a positive change in your own life, try making a change in your relationship with your environment. Start by taking small steps, like recycling and composting more often and reducing unnecessary paper waste (use Evernote instead of printing everything out!) The more we respect our environment, the better it will be for us in years to come.
16. Eat your greens
Green vegetables, such as kale and spinach, are rich in fiber. Fiber-rich foods take longer to digest, keep you fuller for longer and support weight loss—what’s not to love? Make sure you’re eating at least 2 portions of green veg a day. And remember it doesn’t have to be boring!
17. Learn new things
Push yourself to learn something new each day—even if it’s just a few words in a new language, or how to play a simple song on an instrument. Learning stimulates our brains and keeps us sharp. It also contributes to creative thinking and problem solving, which will be useful in any career. As you learn more, share your knowledge with others—take online courses, write an e-book on your specialty, start a podcast, or vlog where you talk about what you know.
18. Stop overthinking
There’s a lot of advice out there, much of it contradictory, and your brain is getting tired of trying to decide what you should do about it all. Stop overthinking things. Trust yourself, trust your instincts. They’re almost always right. ― Sol Orwell, Sleep Smarter.
Stress is a major contributor to poor health, so take some time every day to relax. Meditate, practice yoga, do deep breathing exercises, and try new calming hobbies—anything that helps you relax will have positive benefits for your body.
20. Don’t let social media fool you
Being active and having an abundance of social interaction is great for mental and physical health, but spending hours a day on Facebook will only make you feel lonelier. A recent study revealed that both social media use and time spent with other people have an inverse relationship with happiness; remember to take a break from your phone every once in a while!