1. Get a little more hydrated. Every month or so, there's a new report about how much water we should or should not be drinking. Whether the magic number is two glasses a day or ten, most of us are not drinking enough water. By alternating a cup or bottle of water with the other beverages you drink, you will not only be better hydrated, you will also cut back on caffeine, skip some of the aspartame, and spend less on expensive coffees.
Use a straw, a cheap and easy way to sip your H20, and you might be surprised how much more water you are taking in each day. For a dollar or so, you can get a big box of fun, flexy straws that your kids will also love to use. And for about $12, you can opt for a reusable BPA-free bottle with a bite-straw or built-in tracker to monitor how much water you are (or aren't) drinking. I recommend stashing one in your gym bag, another in the car, another in your kid's backpack and keeping one on the ready in the refrigerator so drinking up is even easier.
2. Create a space to unwind in your home. We are all busy and our homes reflect that. If you can commit to clearing one corner where you can sit comfortably and quietly for just a few minutes a day, over time you will see the impact on your physical and mental well-being.
For less than $50, you can find Zen-inspired books, cards, candles, and other tools to soothe and guide you. If you don't have room in the budget to buy something new, shop in your own home to find art and other items that give you a sense of instant comfort. Set the space up so that you will want to be in it. Once you are there, do what works best for you -- pray, meditate, gently stretch, breathe deeply, listen to soothing music, or just be still.
Studies have shown thatmeditation can slow your respiration and heart rate, lower your blood pressure, ease anxiety, deter cravings, help manage pain, reduce muscle pain and accompanying headaches, and many other body and brain benefits. I also believe something else wonderful will happen once you give yourself some peaceful order in your little space for a bit of time each day: Soon you will feel better and will be inspired to clear the emotional and physical clutter from other corners of your life.
3. Tend to your posture. I hear professionals and parents regularly complain about the ways leaning over a laptop or carrying kids all day are showing up in their bodies. Once I spoke up about having a terribly sore neck, stiffness, carpal tunnel, and facial tingling, I was shocked that almost everyone in my life was experiencing the same impact of hunching over for so many hours a day.
I've since learned from physical therapists and other experts that the most important way I can address the muscle tension and pain is to correct my poor posture. By pulling my shoulders back and tucking my chin in, I am learning to do that (and believe me, it's a process).
A great way to keep at it is to dust off the exercise ball, roll it over to the desk or living room. Simply sitting on it will support better alignment while you work and watch TV. You can also roll a towel and place it behind your back for lumbar support (this works great for long commutes in the car, too).
4. Lure yourself into getting a better night's sleep. More than half of us report difficulty sleeping several times a week or more. And many of us have given up on ever catching up on lost sleep. The reality is that, with some commitment, we can recover sleep (and even the deep sleep) our bodies need. We've heard it before, but it is always a good reminder that sleep deprivation can lead to irritability, impaired vision, and mental lapses.In the long-term, it is linked to things we never want to have -- heart disease, obesity, and insulin resistance.
Investing in a great pillow that will address any neck and shoulder issues you have and that you want to rest on is well worth the money. As a former horder of $8 pillows, I can personally attest to the difference it has made to have a well-made, weighted pillow. I won't side-step that my favorite pillow costs more than $100, and I can assure you that it has a significant impact on how my body feels in the morning. Just as beneficial, I get excited to snuggle up on it at night. That means I'm happier to knock off earlier and getting more hours of sleep a night.
If you need to save up to buy a great pillow, use an eye mask or lavender spray to pamper your sleep space in the meantime.
5. Care for your cardiovascular health. There's no need to get into the four-day lecture on the health benefits of being physically active. Instead, let's just all nod in agreement that if we work out (and...sigh, it seems we must), then we may as well be exercising smarter this year.
A heart rate monitor is the best way to accurately measure and track how hard your heart is working while you are doing any kind of activity. Using one will keep you from under-training or over-training and help you maintain a healthy pace during longer workouts.
My favorite tip in this category for women is to spend $35 on one of the new sports bras with built-in sensors that sync up to your heart rate monitor. That means you won't need to use the bulky, sweaty strap under all the layers you're already wearing.
6. Cut out the high fructose corn syrup once and for all. We spent a lot of last year talking about the impactHFCS has on the body and the alarming number of items on grocery store shelves that contain this highly processed ingredient. To recap, HFCS has not only been shown to increase triglyceride and LDL cholesterol (that's the bad kind) levels, it is also mostly derived from gentically modified corn, which many people find alarming. HFCS doesn't stimulate those sensors that give you a sense of fullness, and some studies indicate that it leads to increased caloric intake and body weight.
HFCS is the #1 source of calories for the average American, no surprise since just one can of soda can contain 13 teaspoons of sugar in the form of high fructose corn syrup.
Start reducing the HFCS in your diet first by checking the labels of every single item you put in your grocery cart. You may be surprised where you will find it -- ketchup, apple sauce, bagels, bread, and even light yogurt. Next, invest the few extra pennies or dollars in alternatives, organic or otherwise, that don't have HFCS listed in the ingredients. If you aren't willing to give up something with HFCS, at least cut back on how much you consume.
No one (well, no one here on Shine) expects you or me or any other well-intentioned person to instantly get healthy once the calendar turns to a New Year. But we can support each other in making those changes that feel manageable rather than overwhelming, and that help us feel better in the bodies we have (or will have) in the year ahead.
Now you weigh in: What simple changes have made a significant difference in your mental and physical well-being? Share your tips with us!
[photo credit: Getty Images]
