HERE I COME, 2021!

It’s the perfect (and traditional) time to set some fresh goals, so why not try something slightly unusual? Here are 14 ways to get your new year off to a healthy start.

14 healthy ways to get the new year off to a cracking start healthwise

the beginning of a new year is the ideal time to give your lifestyle an overhaul. So we’ve come up with some easy New Year’s resolutions we think you’ll love. They’re fun to do and could potentially make a huge difference to your health.

1 TAKE UP PING-PONG

This could just be one of the more fun ways to take care of your brain health! A Japanese study comparing the mental ability of table tennis players with that of non-players found the players were more mentally agile, even in older age, which means it could prevent or delay senile dementia. Playing pingpong enhances the parts of the brain responsible for movement, fine motor skills and strategy, says Dr Wendy Suzuki, professor of neuroscience and psychology at New York University.

2 DECLUTTER

Start the year by clearing the decks – it will make way for calm and help you achieve your goals. A swathe of international research has concluded that decluttering your work and living spaces helps your brain focus, increases productivity and creativity, and decreases stress. Deal with one space at a time, and if you need assistance, there are experts who can help. Find a professional online: there are dozens of excellent local organiser businesses that can help with everything from decluttering your house to clearing your diary of to-do lists.

3 WALK BEFORE BEDTIME

About 70% of us suffer partial sleep deprivation at some point when sleep is disturbed and we miss out on essential slow-wave deep sleep. One cause could be that the left hemisphere of the brain is overactive, say sleep coaches. That’s particularly the case if you do a lot of analytical work. Exercise that uses the right and left side of the body alternately can cancel out an overactive left brain. Simple walking is a great choice, but if you feel unsafe outside at night, try a relaxing stretching routine instead.

4 EAT A PIECE OF APPLE BEFORE GROCERY SHOPPING

According to research by Cornell University in the US, shoppers who ate a healthy snack before entering the supermarket bought 28% more fruit and vegetables than those given a biscuit – or nothing – to eat. It appears that eating a small healthy snack put the shoppers into a healthier mindset, which led to better food choices. Good to know!

5 DANCE AWAY FROM A DESK

If you work out but then sit all day, you could still be at risk of heart disease, diabetes, high cholesterol and raised triglycerides (which can lead to fatty liver and more tummy fat). A study published in the European Heart Journal found that the more active breaks you take, even if it’s only for a minute, the better it is for your heart and waistline. Get up every hour and dance, skip or run up a flight of stairs to chat to a colleague rather than emailing them. Working from home? Try sweeping or mopping the kitchen floor!

6 BUY AN ADULT COLOURING-IN BOOK

It’s been well established that mindfulness meditation is great for us, but another lovely way to still the mind is to invest in an adult colouring-in book, particularly recommended for anyone needing calming relief from stress and anxiety. ‘When you colour in, you’re focusing on what you can see, the sound of the pencil, the colours and shapes; the focus is away from the mind,’ explains psychologist Louise Adams.

7 LEARN A HELPFUL MANTRA

Made a mistake? Has someone upset you? Repeat these four powerful words: So what! Now what? suggests psychotherapist Laurie Morrison of Hands on Homeopathics. Draw a line under the past and look to the future. Who you were yesterday is in the past. Think about what you want to be now.

8 KICK OFF YOUR SHOES

Better sleep could be as simple as taking off your shoes! Scientists have found that reconnecting with the earth’s electrons by walking barefoot – known as earthing, or grounding – can result in better sleep, glucose regulation, immune response, and reduced pain and inflammation. The beneficial electrons on the earth’s surface appear to neutralise damaging free radicals. Try walking barefoot for 30-40 minutes a day to enjoy a health boost.

9 PUT A SPRING IN YOUR STEP

We know our mood affects how we walk – think how often you have slumped shoulders if you’re sad, and a spring in your step if you’re happy. Now researchers have shown it works if you do it consciously, and you can change your mood if you change your walking attitude. A Canadian study found that subjects encouraged to walk with a slump experienced sad moods, whereas those who bounced along with heads held high felt energised and happy. An added bonus: bouncing uses more kilojoules!

10 MAKE EXERCISE EASY

Every time you sit, stand up again. Repeat up to five times without using your arms for support. By the end of the day you’ll have done about 50 squats, says osteopath Claire Richardson. Another easy move to improve your balance is to stand on one leg while brushing your teeth. Swap legs after 60 seconds.

11 EAT TO BE HAPPY

A wholefood diet with plenty of fruit, veg, meats and fish is good for the body and mind. A study by Associate Professor Felice Jacka, president of the International Society for Nutritional Psychiatry Research, examined the influence of diet on depression in a group of women. She found that after taking all other issues into account, including exercise levels, women who ate a processed food diet were 50% more likely to have a depressive disorder than those who ate a highquality wholefood one. The best diet for happiness? A Mediterranean diet with a handful of nuts each day.

12 MIX UP YOUR WATER WORKOUTS

If you’re not up for swimming loads of laps, there are many alternative water exercises that will use more energy, get you fit faster and are potentially more fun. Try adding a 10-minute aqua workout to the end of a few laps: stand and kick your legs up and behind you as fast as possible. Alternatively, join an aqua exercise class or try deepwater running. They’re all great for those recovering from or wanting to prevent injuries, as well as anyone who’s a bit overweight.

13 SET A HEALTHY MEDIA DIET

Spending too much time on social media can raise anxiety levels and affect sleep. Download the Moment app (free from iTunes), which allows you to set limits on the time you spend on your devices and alerts you when you’ve reached them.

14 CHEW YOUR FOOD 40 TIMES

You’ve heard that eating mindfully can help with weight loss, but now science has proven it. Chewing each mouthful 40 times instead of the average 15 can lead you to eat 12% less food. It’s been suggested that it lowers the amount of ghrelin, the hunger hormone, in our digestive system. Extra chewing also releases nutrients from food more efficiently.