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A Healthy Start: Evidence-Based New Year Resolutions for Singaporeans
As the New Year approaches, it’s a time of reflection and anticipation for a brand new start. Many Singaporeans make resolutions but some estimates suggest that only one in 10 will keep them. While common resolutions often revolve around personal growth and well-being, it’s essential to ensure that our goals are evidence-based and rooted in science. In this article, we present a collection of achievable New Year resolutions for Singaporeans. Let’s kick off the year with a focus on health and wellness!
Prioritize Physical Activity:
Engaging in regular physical activity is vital for maintaining good health. Aim for at least 150 minutes of moderate-intensity aerobic exercise as recommended by the World Health Organization (WHO) 1. Consider checking out Health Promotion Board’s MOVE IT physical activity programmes and get friends and family along!
Embrace Mindfulness:
In today’s fast-paced world, mindfulness practices can help reduce stress and promote mental well-being. While Work-From-Home has been a great innovation of the COVID-19 era, it has also blurred the boundaries of work and rest. Consider incorporating mindfulness techniques into your daily routine, such as meditation or deep breathing exercises. Research has shown that mindfulness-based interventions can improve mental health outcomes 2.
Prioritize Sleep:
Sleep plays a crucial role in our overall health and well-being. Aim for 7-9 hours of quality sleep per night, as recommended by the National Sleep Foundation 3. Create a relaxing sleep environment, practice a consistent sleep schedule, and avoid electronic devices before bedtime to ensure a good night’s rest. Should you have poor sleep quality despite adequate rest, do check in with your doctor to rule out some common sleep disorders.
Hydrate for Health:
Water is essential for maintaining proper bodily functions and overall health. Stay hydrated by drinking an adequate amount of water throughout the day. The Health Promotion Board of Singapore suggests consuming at least eight glasses of water daily 4, inclusive of fluids in your food – such as porridge or soup. However, you will need more if you exercise, perspire a lot, are pregnant or breastfeeding, or are ill. Proper hydration helps maintain healthy skin, aids digestion, and supports overall body functions. Do not wait for a parched throat to drink!
Cultivate Healthy Eating Habits:
Adopting a balanced and nutritious diet is key to overall well-being. Make a conscious effort to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. The Health Promotion Board’s Healthy Plate model is a great visual guide towards nutritious food choices and portion sizes 5. Should you feel peckish between meals, consider healthier snack options that can supplement nutritional intake, such as fruits, nuts and seeds.
Limit Salt and Sugar Intake:
Excessive consumption of salt and sugar can lead to various health issues, including hypertension and diabetes. Be mindful of your intake and aim to reduce the amount of added sugar and salt in your diet. Choose healthier alternatives and read food labels to make informed choices. Consider sweeteners : sweeteners do not cause tooth decay nor affect blood glucose levels, the way regular sugar does. There are no proven health risks to consuming sweeteners when taken in moderate amounts for the general population.
Practice Regular Health Check-ups:
Prevention is better than cure! Schedule regular health check-ups to monitor your overall health status. Screenings and preventive measures can detect and manage potential health concerns early on. Consult with your healthcare provider to determine the appropriate check-ups based on your age and medical history.
View our Health Screening packages here!
As we welcome the New Year, let’s make evidence-based resolutions that promote our health and well-being. By prioritizing physical activity, mindfulness, sleep, hydration, healthy eating, and social connections, we can lay a strong foundation for a happy and fulfilling year ahead. Remember, small changes can make a big difference in our overall health and happiness. Cheers to a healthy and prosperous New Year!
References:
1. World Health Organization. (2020). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity
2. Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
3. National Sleep Foundation. (n.d.). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
4. HealthHub Singapore. (n.d.). Water: How much do you need daily? Retrieved from https://www.healthhub.sg/live-healthy/289/water_how_much_do_you_need_daily
5. Health Promotion Board Singapore. (n.d.). Healthy Plate. Retrieved from https://www.healthhub.sg/live-healthy/182/healthy_plate
6. Bennett, M. P., & Lengacher, C. (2009). Humor and laughter may influence health. III. Laughter and health outcomes. Evidence-Based Complementary and Alternative Medicine, 6(2), 159-164.
