“Abdulla’s Playful Path to a Prosperous New Year: 10 Joyful Habits to Embrace!”

Article content

Each January, I observe the same trends: ambitious promises to complete marathons, adopt a vegan diet, or meditate for sixty minutes daily, all failing by mid-February. It’s not due to a lack of determination; rather, we set our sights too high and neglect to enjoy the journey.

This year, let us change our approach with 10 uncomplicated, research-supported habits that not only prove effective; they’ll bring a smile to your face as you implement them.

Article content

1. Strength training: Because your future self deserves it

Consider it a retirement strategy for your muscles. Lifting weights — or those incredibly heavy Costco-sized laundry detergent bottles — aids in preventing bone deterioration, enhances your metabolism, and keeps you flexible. Just twice weekly is sufficient to feel more robust and perhaps even manage to open that jar of pickles on your first attempt.

2. Time-restricted eating: Close the kitchen, not your joy

Research indicates that allowing your digestive system a break enhances metabolism and alleviates inflammation. This doesn’t imply skipping meals; it merely signifies no late-night nachos. Your body will appreciate it — and your midnight raids on the refrigerator can finally rest in peace.

3. Gratitude: It’s cheaper than therapy

Each day, identify three things to be thankful for. Your barista got your name right? Incredible. Your neighbor eventually took down their holiday decorations in July? Even better. Gratitude reconfigures your brain to emphasize the positive — plus, it makes you more pleasant at social gatherings.

4. Morning sunlight: Nature’s alarm clock

A bit of morning sun is akin to recharging your batteries. It helps your body awaken effectively, elevates your mood, and keeps your sleep cycle in check. No sunscreen is required for this one — just you, the sun, and perhaps a coffee in hand. I know it’s challenging in winter, but even very bright light can assist in revitalizing your mood-enhancing hormones.

Article content

5. Post-meal walks: The best excuse to escape dinner cleanup

Rather than collapsing on the couch after a meal, take a brief walk. It’s an excellent method to stabilize blood sugar and assist digestion. Additionally, it provides you with a valid reason to avoid dishwashing. Research indicates you’re doing it for your health.

6. Sleep consistency: A bedtime for adults

Recall when bedtime was non-negotiable as a child? It appears that adult brains appreciate that too. Retiring and awakening at the same time each day enhances concentration, immunity, and mood. Your Netflix binge or doom-scrolling can wait; your REM cycles won’t.

7. Fermented foods: Gut health, but make it tasty

Yogurt, kimchi, and sauerkraut aren’t merely fashionable; they’re small jars of wonder for your gut. A balanced microbiome can enhance everything from digestion to mood. Bonus: Consuming fermented foods makes you feel delightfully refined. Pinkie raise is optional.

8. Exercise in green spaces: The gym without a monthly fee

Swap your treadmill for a stroll in the park. Nature serves as both a therapist and personal trainer rolled into one. It reduces stress, enhances creativity, and offers you a chance to evaluate people’s landscaping choices while you’re at it.

Article content

9. Floss: A daily habit that’ll make your dentist very happy

Flossing is akin to the unsung hero of health. It prevents gum disease and maintains your heart in better condition. And let’s face it: the smug satisfaction of informing your dentist you flossed every day is unparalleled.

10. Say “No” like a pro

At times, the healthiest action you can take is to decline politely. “No, I cannot take on another project” or “No, I won’t participate in your 6 a.m. yoga class” safeguards your time and sanity. Establishing boundaries isn’t selfish; it’s a form of self-care.

These practices aren’t merely feasible; they’re enjoyable. Health should feel pleasurable, not like a penalty. So, this year, let’s keep it straightforward, keep it entertaining, and keep it genuine.

Happy New Year — may your resolutions endure longer than the holiday leftovers.

Dr. Alykhan Abdulla is a comprehensive family doctor in Manotick; board director of the College of Family Physicians of Canada; chair of the General Assembly at the Ontario Medical Association and director for Longitudinal Leadership Curriculum at the University of Ottawa Undergraduate Medical Education.

Article content