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New Year, New Beginnings: Crafting Your Health Goals for 2025

As we step into 2025, it’s the perfect time to prioritise our health and well-being. Rather than sticking to fleeting New Year’s resolutions, let’s focus on crafting meaningful, actionable health goals that can lead to lasting change. Here’s how to invest in your health and set yourself up for success this year.

 

  1. Reflect on Your Journey

Start by reviewing your health journey over the past year. Think about the habits that positively impacted your well-being and those that might have held you back. This reflection is essential for setting informed and realistic goals.

  1. Embrace the SMART Framework

Using the SMART criteria can help you create effective goals:

  • Specific: Clearly define your objectives. Instead of saying, “I want to eat better,” specify, “I will include one serving of vegetables in each meal.”
  • Measurable: Determine how you’ll track your progress. For example, “I will monitor my daily water intake with a water tracker app or a 2-litre bottle and aim to finish it every day.”
  • Achievable: Set realistic targets. If you’re new to exercise, aim for just 20 minutes of walking each day rather than an hour.
  • Relevant: Ensure your goals align with your personal values and lifestyle. Focus on what truly matters to you. For example, “I will practice meal prepping on Sundays to support my goal of eating healthier during the week.”
  • Time-bound: Establish deadlines to keep yourself motivated. For instance, “By June 2025, I will have completed a mindfulness course to manage stress.”
  1. Prioritise Nutrition

This year, make it a priority to incorporate wholesome foods into your diet. Consider meal prepping to simplify healthy eating. Explore seasonal produce and experiment with new recipes that will delight your taste buds. You can find a variety of dietitian-approved recipes online at the following sites:

 

  1. Cultivate Mental Well-being

Remember, health is holistic. Dedicate time to mental wellness through activities like journaling, meditation, or nature walks. Setting aside time for self-care is crucial for maintaining a balanced life.

  1. Build Your Support Network

Share your goals with supportive friends or family members. Consider joining online communities or local groups that align with your health interests for added motivation and accountability.

  1. Monitor Your Progress

Track your achievements, no matter how small. Regular check-ins with a dietitian can enhance your wellness journey. Continuously assess your goals and adjust them as needed. Celebrate milestones to keep your motivation high throughout the year.

 

Investing in your health in 2025 is a journey filled with growth and discovery. By setting thoughtful, actionable goals, you can create a sustainable lifestyle that promotes well-being. Embrace the process, stay adaptable, and remember that every step forward counts.

What health goals are you excited to pursue in 2025? Share your thoughts, and let’s inspire one another to make this year a transformative one for health and wellness!

 

 

新年，新開始：為2025年制定您的健康目標

隨著我們步入2025年，這是優先考慮我們健康的最佳時機。與其堅持那些短暫的農曆新年決心，不如專注於制定有意義、可行的健康目標，從而帶來持久的改變。以下是如何投資於您的健康並為今年的成功做好準備。

 

  1. 回顧您的旅程

首先回顧過去一年您的健康之旅。思考那些對您的健康產生積極影響的習慣，以及那些可能阻礙您前進的因素。這種反思對於制定明智而現實的目標至關重要。

  1. 採用SMART目標原則

使用SMART原則可以幫助您制定有效的目標：

  • 具體：清晰地定義您的目標。例如，與其說「我想吃得更好」，不如具體說「我會在每餐中加入一份蔬菜」。
  • 可衡量：確定您將如何跟踪進展。例如，「我將使用水分跟踪應用程序或2升水瓶來監控每日水攝入量，並目標每天完成」。
  • 可實現：設定現實的目標。如果您剛開始運動，目標每天只需走20分鐘，而不是一小時。
  • 相關：確保您的目標與您的個人價值觀和生活方式相符。專注於對您真正重要的事情。例如，「我將在星期日進行餐前準備，以支持我在一周內更健康飲食的目標」。
  • 有時限：建立截止日期以保持動力。例如，「到2025年6月，我將完成一個管理壓力的正念課程」。
  1. 優先考慮營養

今年，將融入健康食品納入您的飲食作為首要任務。考慮進行餐前準備，以簡化健康飲食。探索時令食物，並嘗試新食譜來激發您的味蕾。您可以在以下網站找到各種營養師推薦的食譜：

 

  1. 培養心理健康

記住，健康是整體的。通過寫日記、冥想或親近自然的散步等活動，專注於心理健康。留出時間進行自我護理對於維持平衡的生活至關重要。

  1. 建立支持網絡

與支持您的朋友或家人分享您的目標。考慮加入與您的健康興趣相符的在線社區或當地團體，以獲得更多的動力和責任感。

  1. 監控您的進展

跟踪您的成就，無論多麼微小。定期與營養師進行檢查可以提升您的健康旅程。持續評估您的目標並根據需要進行調整。慶祝里程碑，以保持整年的動力。

 

在2025年投資於您的健康是一段充滿成長和發現的旅程。通過設定深思熟慮、可行的目標，您可以創造一種可持續的生活方式，促進福祉。擁抱這個過程，保持適應力，並記住，每一步前進都很重要。

您在2025年期待追求哪些健康目標？分享您的想法，讓我們彼此激勵，使今年成為健康的轉變之年！

 

 

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A Wellness Self-care Guide For A Healthier 2024

As we enter the year 2024, prioritising our well-being has become more crucial than ever. Professional recommendations can help embrace a wellness self-care guide. By practising the following five recommendations on a regular basis, we can nurture our physical, mental, and emotional well-being and live a healthier life.

 

  1. Prioritise Physical Health

Taking care of our physical health is fundamental to leading a healthy life. It is recommended to engage in regular exercise for at least 150 minutes per week. You don’t have to do it all at once, it could be 30 minutes a day, 5 days a week. This can include activities such as brisk walking, dancing, cycling, or swimming. Incorporating strength training exercises twice a week is also beneficial for maintaining muscle strength and bone health.

 

  1. Nourish Your Body

Eating a balanced and nutritious diet is essential for overall wellness. Focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and beverages high in added sugars. Stay hydrated by drinking an adequate amount of water throughout the day.

 

  1. Take Care of Your Mental Well-Being

Having good mental health is a state of overall wellbeing.  Practice mindfulness and stress management techniques to reduce anxiety and promote relaxation. Engage in activities that bring you joy, such as hobbies, reading, or spending time with loved ones. Prioritise quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

 

  1. Find a Work-Life Balance

In 2024, strive for a healthy work-life balance. Set boundaries between work and personal life, allowing yourself time to relax, unwind, and engage in activities that bring you happiness. Prioritise self-care activities, such as meditation, yoga, or taking breaks during the workday to recharge.

 

  1. Practise Preventive Care

Regular health check-ups and preventive care are essential for maintaining good health. Schedule routine visits with your healthcare provider, including vaccinations, screenings, and health assessments. Stay updated on latest local medical guidelines and recommendations to ensure you are taking necessary steps to prevent illness and maintain optimal health.

 

As we embark on the year 2024, embracing a wellness self-care guide is essential for living a healthier life. By prioritising physical health, nourishing our bodies, taking care of our mental well-being, finding a work-life balance, and practising preventive care, we can create a foundation for a happier and healthier future. Remember, small changes can make a significant difference in our overall well-being. Here’s to a year filled with wellness and vitality!

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5 Foods To Boost Your Mood Naturally

By Sally Shi-po POON (Registered Dietitian)

What we eat may affect the way we feel. Latest research found that a Mediterranean diet comprising higher intakes of fruit and vegetables, fish and whole grains, was associated with lowered risk of depression in adults. Dietitian Sally Shi-po POON suggests the following foods to help you boost your mood naturally:

 

  1. Germinated brown rice

Germinated brown rice is rich in gamma-aminobutyric acid (GABA) that may help us relax and improve mood.  The amount of GABA in germinated brown rice was found to be 10 times more as compared to milled white rice and two times more than that of brown rice. It is very important to eat regular meals containing carbohydrates to make sure you will have stable amount of glucose in your blood throughout the day. Your brain needs glucose for concentration. Healthy sources of carbohydrates include whole grains, vegetables, fruits, legumes and low fat dairy. Not having enough glucose in the blood makes us feel tired and grumpy.

 

  1. Chicken

Chicken is rich in tryptophan – an amino acid that makes serotonin to boost your mood. More of this may cross to the brain when carbohydrate foods are eaten. Your body will get plenty of tryptophan if you eat a variety of protein-rich foods including meat, poultry, fish, seafood, eggs, dairy products, lentils, legumes, nuts and seeds.

 

  1. Spinach

Spinach is an excellent source of folate, a B vitamin that may help reduce the risk of depression. Asparagus, beef liver, Brussels sprouts, orange, kidney beans, and fortified breakfast cereals are also good sources of folate. Since it is a water-soluble vitamin, it is lost easily during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling.

 

  1. Sardines

Sardines are rich in omega-3 fatty acids, which may help lower the risk of depression. Aim for at least two servings of fish a week, each serving is 3.5 ounce (100g) cooked. Other fish like salmon, mackerel, herring, trout, and albacore tuna are also high in omega-3 fatty acids.

 

  1. Green tea

Green tea contains L-theanine – an amino acid that may help us stay calm and relaxed. At the same time, it works with the caffeine to improve concentration on mental tasks. It is vital to drink adequate fluids throughout the day as research shows that even a minor degree of dehydration can affect your concentration and mood. Aim for 6 to 8 glasses (1.5 to 2 litres) fluid per day: water, low-fat milk, plant-based milk, soups, tea and coffee all count.

 

Keep in mind that tea and coffee contain caffeine and drinking too much can cause health problems such as insomnia, headaches, dehydration, restlessness, and anxiety. Some people are more sensitive to the effects of caffeine than others. Up to 400mg of caffeine a day appears to be safe for most healthy adults, approximately the amount of caffeine in 4 cups of coffee.

 

Alcohol is a diuretic – drinking too much can lead to dehydration and B vitamin deficiencies, and can make you more depressed or anxious! Try to limit your alcohol intake to no more than 2 to 3 drinks on no more than 5 days per week.

 

As a rule, having regular meal patterns in a Mediterranean style will provide all the essential nutrients for both good health and good mood. Bon appétit!

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-naturally-boost-your-mood 

 

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