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5 Healthy Habits to Kickstart 2023

Jan 30, 2023

5 Healthy Habits to Kickstart 2023

It takes about 66 days to fully develop a new habit, according to a study published in the European Journal of Social Psychology. While many of us start the new year with a laundry list of resolutions to improve our health, sticking with those goals is easier said than done. To help you kickstart your 2023 health journey, here are five habits that you can build into your daily routine to improve your health.

Cut down on screen time

With the developments in smartphones, computers and television in the past decade, society is spending more time looking at screens than ever before. Excessive screen time has been shown to contribute to eye strain and vision impairments, sleep issues, neck and back pain, and mental health conditions such as anxiety and depression. That’s why it’s important to carve out time that is free of screens each day. A great way to implement this habit is to put away electronics an hour before bedtime, as sleep experts say this can help you maintain a healthy sleep cycle by preventing exposure to wakefulness-inducing blue light emitted from device screens.

Practice daily meditation

Meditation is a highly effective stress-relieving activity that gives you a brief mental respite from the demands of work and family so you can be in the moment without distractions. Meditation has been shown to improve mental health and stress levels, and it can be practiced through the use of online meditation apps or guided mindfulness sessions on YouTube or by simply setting a timer for 10 minutes each morning to clear your mind before going about your day.

Improve your sleep habits

Sleep plays an important role in brain performance, immune response and memory processing, among other body functions. Not getting enough sleep deprives the brain and body of the recharge they need for optimal performance. Sleep experts recommend that adults get a minimum of seven hours of sleep each night, which is the amount of time required for the body to go through a full REM sleep cycle. To maintain a healthy sleep schedule, experts recommend waking up and going to bed at the same time each night to ensure your circadian rhythm stays consistent.

Read for 30 minutes each day

Whether it’s the latest paperback from your favorite fiction writer, a magazine or an online article, reading for 30 minutes each day is a fun and effective way to reduce stress and improve your cognitive skills. Not only does reading help strengthen the neural connections in your brain, but it also has been shown to prevent future cognitive decline as you age. Additionally, reading can be as effective at relieving stress as a half hour of yoga or meditation.

Eat more fruits and vegetables

This seems like a no-brainer, but getting the recommended amount of fruits and vegetables is key to maintaining a healthy diet and weight, as well as getting enough vitamins and minerals. According to the CDC, it is recommended to eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables to maintain a healthy diet. Ideas for including more fruits and veggies into your meals include adding some berries into your morning oatmeal or yogurt, swapping french fries for a side salad at lunch or enjoying an afternoon snack of hummus and carrot sticks.

Kickstart your year by visiting Midwest Express Clinic to speak with one of our experienced physicians about how you can best achieve your personal health goals. Find a clinic location nearest you at

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