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Some 30% Americans Taking part in Dry January This year, we aim to improve their mood, sleep and overall health.
But experts say other month-long health challenges that promote self-care can provide similar beneficial health effects for people looking for alternatives.
from Focus on fitness When it comes to heart, brain, or gut health, every small step can make a big difference—no matter what age.
“Self-care can have a significant impact on quality of life,” Dr. Sandra Dunbar, a nurse practitioner and professor at Emory University’s Nell Hodgson Woodruff School of Nursing, said in a report. statement.
“Ideally, you want to practice good self-care from childhood, but it’s never too late to make changes to improve your health and well-being,” she says.
Fitness clichés—and for good reason
30+ day fitness challenges have long been a trend among health influencers. It still is because it works.
No matter what you do, it only takes a few weeks of consistent exercise to see results. But if you’re just starting out, choosing the right exercise can be difficult.
“I’ve seen challenges where you do 10 push-ups a day for 30 days and then start training for a 5K or marathon,” says Zachary Sprague, a family medicine physician at Scripps Coast Medical Center in Carlsbad. explain.
“Anything you do will be a good start, but 10 push-ups and you’re probably not going to see any change in your fitness routine,” he says. “I would definitely recommend starting with a more comprehensive daily routine.”
If you have the means, a more comprehensive workout can include regular full-body workout classes such as Orange Theory or Barry’s Bootcamp.
However, everyone can find well-curated examples of cardio and weightlifting exercises online that they can do at home, outside, or at the gym. Some challenges also help isolate specific areas, such as abs or back, for a more targeted approach.
Alternatively, you can focus on one exercise, e.g. jump rope Or ride a stationary bike for a month. Almost any type of exercise increases blood flow and improves heart health.
“Aerobic exercise and resistance training are most important for heart health,” says Kerry Stewart, exercise physiologist, Johns Hopkins University. “While flexibility does not directly promote heart health, it is still important because it provides a good foundation for performing aerobic and strength exercises more efficiently.”
Just make sure you enjoy the activity and don’t put too much pressure on yourself. Repeatedly exercising muscles you don’t normally use can lead to injury if you’re not careful.
Long live Veganuary
Americans are eating less animal meat nearly 70% In a November 2024 poll, more than 1,200 respondents said they had reduced their red meat consumption in the past year, according to researchers at Rutgers University.
Vegan and more plant-based diets (which exclude all animal products) have been shown to promote weight loss, reduce the risk of heart disease by lowering cholesterol levels, and reduce the risk of colon cancer. Rush University.
If you want to give it a try but don’t want to commit all the time, a month-long vegetarian journey might be for you. Known as “Vegetarian” it is supported Created by celebrities such as musician Billie Eilish and actor Joaquin Phoenix.
But it’s also important to do it right.
“You can be overweight and be a vegetarian; you can also be undernourished and be a vegetarian,” said Dr. Jeffrey Soble, a cardiologist at Rush University Medical Center. “Whatever your dietary choices are, you have to know which foods to avoid and which foods to look for.”
For vegetarians and meat eaters, this means avoiding junk food. Ultra-processed foods have been shown to increase the risk of cancer and heart disease.
“Refined grains, candy and junk food are troublemakers for everyone, not just vegans,” Soble said. “Vegans and non-vegetarians alike can get into the habit of making these foods a mainstay of their diet.”
Researchers suggest that there may be Pitfalls of a plant-based diet If you don’t eat enough of certain foods.
Work hard for your health
it is respected Adults need at least seven hours of sleep every night. Yet, according to a 2024 Gallup survey, less than half of Americans say they get the sleep they need polling.
Not getting enough sleep can be harmful to your health. Chronic sleep deprivation increases the risk of obesity, diabetes, depression, high blood pressure, stroke and heart disease mayo clinic.
“The optimal amount of sleep is actually seven to eight hours of sleep,” says Dr. Dexter Schnee, president of the American College of Lifestyle Medicine. explained.
That’s where the 30-Day Sleep Challenge comes in, to record how much time you need each night.
This might mean making an extra effort to stay away from screens, drinking less caffeine, turning off the lights earlier, going to bed earlier, or exercising earlier so you’re not high before bed. some challenges You’ll be asked to track your health and sleep to see how it improves.
Melody Medicine
For people with dementia, singing can improve memory and improve mood. Music and singing are often therapeutic methods that help the brain function better.
“When we use music intervention, we are looking for areas and networks in the brain that are intact to serve as bridges and help those areas that are not functioning as well,” Northwestern Medicine neurologist Dr. Borna Bonakdarpour said. “For example, singing can be a bridge to better communication through language. The rhythmic nature of music can help people walk better.”
But the positive effects of singing don’t just apply to people with dementia. singing helps Reduce levels of the stress hormone cortisol and boosts the happy hormone oxytocin.
It can also help people lose weight. According to the British “Daily Mail” report, for a 150-pound person, standing and singing for an hour can burn about 140 calories. london academy of singing.
But you don’t need to learn an opera to reap the rewards in 30 days. Singing only takes 14 minutes a day has been shown to improve heart health, according to Wisconsin researchers.
Researchers say this is true “regardless of singing expertise (or lack thereof)” famous.
Mindset reset
According to statistics, more than 21 million American adults suffer from depression Mental Health in America.
Mental health is an important component of physical health. For example, depression is a risk factor for diabetes, stroke, and heart disease (the number one killer in the United States).
But many people may still underestimate the importance of mental health to their physical health, and according to the agency, taking a month to focus on mental health can help greatly improve physical health. University of Utah. For people with depression, this may mean implementing meaningful lifestyle changes that have been shown to improve mood, such as exercise and a healthier diet.
For many people, this might mean being more mindful, stopping negative self-talk, journaling, meditating, or taking daily walks and practicing yoga.
It can even be as simple as making sure you do something you enjoy every day.
“Our attitude is often a choice, Karizma Maxson, Neonatal ICU Nurse Manager mayo clinicexplain. We can spend time thinking about things that are negative and out of our control, or we can decide to see the good in something and choose to be happy. “