January 1, 2008 by Kavit Haria

The January 2008 Wellness Challenge

As the world welcomes in the New Year, I propose a challenge for a more healthier 2008.

The challenge is simple: take one of the health changes you wish to make this year and work everyday to form it into a habit, or as Leo Babauta calls it “a zen habit”. Remember the saying that I’ve mentioned a number of times already, “the state of our health is the sum total of our daily healthy habits” so the more we’re able to form and cultivate, the better our health and wellness will be.

So the idea of this challenge is to form a health habit. To form a healthy habit, commit to doing it every day for the next 30 days. Make sure you notice when you need to make your change and do it. For example, if you’re going to cut down from 3 sugars to one sugar in your tea, make sure you stick to that every time you have a cup. 

What one step will you take to move forward to a healthier 2008? Here are a few ideas:

- Cut back on salt. Limit salt intake to one teaspoon per day. If you are over 50 years of age, limit salt to half a teaspoon per day. This will help lower blood pressure and decrease your chances of getting heart disease or having a stroke. 

- Limit fat in your diet. Eat a diet low in fat, saturated fat, and trans fats to reduce cholesterol levels and the risk of developing heart disease. 

-  Protect your skin from lots of sun. Use sunblock with an SPF of at least 30, protective clothing when you’re in sunlight for a prolonged period or limit sun exposure during the peak times of the day 10:00 a.m. to 2:00 p.m. Those who get frequent sunburns should have their doctor check their skin regularly to detect for early signs of skin cancer.

- Reduce amount of fizzy drinks you have. Limit your consumption of regular soda pop and other sugar-sweetened drinks to help you avoid weight gain and obesity and to also decrease tooth decay. 

- Drink moderately if you do. On a night out, don’t get involved in buying rounds. Sup at your own pace and have lots of soft drink or water ’spacers’.

- Water-rich salad. Commit to a bowl of fresh salad with every lunch and dinner.

- Quit drinking coffee. Aim to drink lots of fluid instead. Have plain or lemon water, unsweetened juice, skim milk, or herbal tea, such as chamomile, peppermint, and fruit tea.

- Exercise regularly.  An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming. Get exercise during your regular daily activities by walking at lunch and taking the stairs instead of the elevator.

-  Chew your food thoroughly.  Many digestive problems such as bloating, gas, and stomach discomfort can be alleviated by taking the time to carefully chew food. Just think that whatever food you don’t chew properly, your stomach and intestines have to break down later.

- Do what you can now to prevent osteoporosis. Calcium-rich foods such as low-fat dairy and dark leafy green vegetables such as collard greens, mustard greens, and kale. Avoid foods that deplete calcium, such as soft drinks and high protein diets.

Of course, this is also a challenge for myself. Here’s my own personal challenge for January 2008:  Avoid drinking any coffee, hot chocolate, latte, mocha or any such drink made at home or from a cafe. I will drink at least two glasses of freshly squeezed juice every day.

Let’s make this a fun challenge too so leave a comment with what challenge you’re going to set yourself.

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