10 Easy Ways to Improve Your Health in 2019

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What resolution have you made for 2019? According to Statista, improving one’s health and wellness is the single most common New Year’s resolution. Each year, more people make a personal goal of improving their health than any other resolution. Unfortunately, only about one in 10 actually achieve their goal. With the right approach, however, you can improve your health in 2019.


#1) Buy a Juicer

A juicer is an invaluable tool that can help you consume more servings of fruits and vegetables. The Centers for Disease Control and Prevention (CDC) states that only about 10% of adults consume enough fruits and vegetables in their diet. Using a juicer, you can turn your favorite fruits and vegetables into a delicious, easy-to-drink beverage. Just an 8-ounce serving can pack up to three servings of fruits and vegetables.


#2) Stop Smoking

The beginning of a new year is the perfect time to stop smoking if you’re currently a smoker. Smoking is the leading cause of preventable death, contributing to nearly a half-million deaths in the United States each year. It increases your risk of heart disease, cancer, diabetes, obesity and dozens of other diseases. Don’t just cut back on smoking, but rather stop smoking altogether in 2019.


#3) Improve the Air Quality in Your Home

Did you know that the air inside your home can make you sick? Indoor air pollution has become an increasingly common concern for health officials. According to the Environmental Protection Agency (EPA), the air inside the average U.S. home is about two to five times more polluted than outdoor air. To improve your health in 2019, change your home’s air filter once every few months and inspect it for mold. If you discover mold, you should work to clean and treat it so that it doesn’t endanger your health.


#4) Eat Breakfast

It’s estimated that about 31 million Americans don’t eat breakfast. If you fall under this category, you should make a point to eat breakfast each and every morning. Often touted as “the most important meal of the day,” breakfast provides you with the calories and nutrients your body needs to function properly throughout the day, so don’t skip it.


#5) Beware of Hidden Sugar

Sugar is found in countless foods and beverages. While some products obviously contain lots of sugar, such as soda and candy, others are more discreet about their sugar content. Salad dressing, for example, often contains 5 or more grams of sugar per 1 tablespoon. Other sources of hidden sugar include yogurt, microwaveable meals, dried fruits, ketchup, wine and sweet bread rolls.



#6) Eat More Nuts

Nuts are the perfect on-the-go snack to include in your diet this year. Whether you prefer peanuts, almonds, pistachios, walnuts or pecans, you can rest assured knowing that they contain a high concentration of protein and omega-3 fatty acids. According to Mayo Clinic, eating nuts can even lower your risk of heart disease by regulating your body’s cholesterol levels.


#7) Go Outside for 15 Minutes a Day

Try to spend at least 15 minutes outside each day to reduce your risk of vitamin D deficiency. If you don’t get enough vitamin D, you may suffer from weak bones that are susceptible to fracture. But spending as little as 15 minutes under the midday sun should provide you with an adequate amount of vitamin D. Just remember to wear sunscreen lotion if you plan on staying outside for any longer.


#8) Spend Less Time Sitting

It’s estimated that the average person spends 13 hours a day sitting — a figure that doesn’t include sleeping. Our bodies aren’t designed for sitting, and if you spend most of your day in a chair, it will take a toll on your health. People who sit for extended periods of time have even been shown to higher rates of heart disease. To kick off the New Year on the right food, be conscious about how much time you spend sitting.


#9) Go for a Walk Every Day

You don’t need a gym membership or expensive at-home workout equipment to exercise. As long as you have a pair of good running shoes, you can easily meet the recommended 75 to 150 minutes of aerobic exercise per week. Just lace up your shoes and go for a short 1- to 2-mile walk per day. Once you’ve become accustomed to this distance, you can increase your daily walks to 3 or more miles.


#10) Eat Leaner Cuts of Meat

When shopping for groceries, choose lean, low-fat cuts of meat. There’s nothing wrong with treating yourself to an occasional burger or steak, but you shouldn’t consume them on a regular basis. Instead, choose leaner cuts of meat, such as chicken or fish. Lean meats contain less saturated fat, so they won’t contribute to high cholesterol levels. In fact, fish contains lots of unsaturated fat, so it has the opposite effect: It lowers bad cholesterol to promote a healthy heart.


To learn more about Atlanta Chiro and Wellness’s integrative medicine and health services , contact us today.

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