The New Year is upon us, and if you haven’t already, it’s time to set your intentions for 2020. 

The resolutions to exercise more, eat better, and lose weight are some of the oldest in the book. But, when striving towards a sustainable, healthy lifestyle, it’s important to focus on the whole picture.

Here are the resolutions you should also be adding to your list and focusing on this year.

Sleep

Sleep is not a luxury—it’s essential for good health. But often when our schedules get busy, it’s one of the first things compromised.

Not getting the proper amount or quality of sleep does more than just leave you feeling exhausted, and the effects may be more damaging than you think.

Habitual sleep deprivation causes:

  • Memory problems
  • Risk of diabetes
  • Low sex drive
  • Issues concentrating and thinking
  • Accidents
  • Weight gain
  • High blood pressure
  • Poor balance
  • Risk of heart disease

The recommended amount of sleep someone needs to live a healthy life varies for different age groups.

Here’s a general breakdown:

  • Older adults (65+): 7–8 hours
  • Adults (18–64 years): 7–9 hours
  • Teenagers (14–17 years): 8–10 hours
  • School children (6–13 years): 9–11 hours
  • Preschoolers (3–5 years): 10–13 hours
  • Toddlers (1–2 years): 11–14 hours
  • Infants (4–11 months): 12–15 hours
  • Newborns (0–3 months): 14–17 hours

Hydration

We’re all aware of the eight-glasses-of-water-a-day guideline, but if coffee, soda, or alcoholic beverages are in your daily routine, you may not be consuming as much water as you think.

Our bodily fluids diminish throughout the day without us even noticing; through going to the bathroom, breathing, and skin evaporation. Like plants, water restores and replenishes our bodies.

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day.” — Joan Koelemay, RD.

Here’s why drinking more water should be high on your list of resolutions:

  1. It maintains the balance of body fluids
  2. It controls calories
  3. It energizes your muscles and fights fatigue
  4. It keeps your skin healthy and vibrant
  5. It helps your kidneys rid your body of toxins

Keep a large reusable water bottle with you in the car, in your purse or bag, and at your desk, so you’re reminded to stay hydrated throughout the day. However, avoid drinking water at least two hours before you go to bed, as it can disrupt your sleep.

Encouragement

Having support from others can be a strong driving force in accomplishing your goals. Incorporating more encouragement into your resolutions should be a resolution in itself!

To avoid burnout, hold yourself accountable with the help of your loved ones and stay motivated by rewarding yourself for your efforts. Embark on your New Years’ health journey with the help of others by doing a “water challenge” with friends or setting a strict bedtime with your significant other.

If achieving your goals is reward enough for you, more power to you! But it’s proven that working towards earning something boosts determination. When you meet your target, treat yourself to new pajamas, a nice dinner, or whatever will keep you striving towards a healthier 2020!

Albuquerque ER & Hospital wishes you a happy and healthy new year!

Disclaimer: As a service to our readers, Albuquerque ER & Hospital and Nutex Health state no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.


Nutex Health, Inc supports you and your family’s health. You can depend on Albuquerque ER & Hospital, or any of our concierge-level, medical facilities to deliver the emergency care you deserve, 24 hours a day, 365 days a year.