health improving

What are the best health tips as we roll into a new year?

A lot of us are looking to set new goals specific to improving our health and wellbeing.

What can you do to help you get the best start to your best year?


1. Take Responsibility

In order for things to change in a positive way, you must also increase your personal responsibility.

Whether you’re trying to improve your health, find love, finish school, or start a business; you need to embrace a CEO mindset for your own life.

“If it’s to be, it’s up to me!”

Click HERE for some goal-setting strategies.

2. Create A Bedtime Routine

Irregular sleep schedules are associated with changes in the circadian rhythms similar to the jet lag you would experience after traveling westward in 2-3 time zones.

Start with these helpful tips:

  • Set an alarm to go to bed, not just wake up!
  • Reduce screen time
  • Dim your evening lights
  • Take a hot shower or sauna

Click HERE for some other sleep strategies.

3. Walk More

This simple rule ensures that we will be more active.

One thousand steps is about ten minutes walking.

Make a rule to not sit down for more than one hour.

Take the stairs.

Park further from the grocery store.

Aim for 10,000 steps a day.

Benefits include:

  • improved immune system
  • decreased food cravings
  • decreased blood pressure
  • improved longevity
  • improved mood
  • decreased joint pain

Click HERE for more benefits of walking.

4. Get More Sunlight

Early sunlight exposure first thing in the morning is important for winding our body’s internal clock and calibrating high-quality sleep at the day’s end.

Surprise bonus: It also correlates with healthier body weight!

5. Acknowledge Something You’re Grateful for Each Day

This is a very simple yet, very powerful exercise.

At the end of every day, write down a positive experience that you’ve had:

  • What have you done today to make someone happy?
  • Has someone done something to make you happy?
  • Did you learn anything?
  • What are you grateful for?

Positive psychology research has shown that people who do this exercise each day for one week will have improved life satisfaction, are happier, calmer, and notice decreased feelings of depression.

People even report less sickness and better sleep!

Make this a regular practice and you will notice a huge shift in your health.

6. Fit In More Me-Time

Take 15 minutes in your schedule each day to focus on yourself.

If you’re thinking… there’s no way I can do that… that’s a sign that you need to prioritize it.

This can be taking a bath, reading a book, or grabbing coffee at a local café.

Follow these criteria:

It must be something you enjoy

It can’t involve your phone or computer

Do NOT feel guilty about it

7. Read or Listen to A Podcast

Consume information that can be educational, informative, and transformative.

This can be anything you find interesting.

If you’re unsure of where to start we recommend listening to the LIFE BY DESIGN PODCAST.

Dr. Derek Gallant has committed himself to helping others live the best life possible. After graduating from Wesleyan University, he received his Doctor of Chiropractic Degree from Life Chiropractic College West where he finished 2nd in his class. He is the owner of Beverly Family Chiropractic and co-founder of The Well Family Foundation. Dr. Gallant is certified through the International Chiropractic Pediatric Association (ICPA) in the Webster technique, an analysis focused on assisting pregnant women in a healthy pregnancy and natural birth. He has inspired thousands of people to take control of their own health using the Life By Design method. Apart from full time practice you can find Derek at the parks and coffee shops around Beverly with his family, training hard at the gym, or at the beach surfing.

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