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Resist the urge to make complete radical changes in 2022 - approach your personal growth, habit changes and goals with kindness towards yourself. Consistency is key! Remember, it takes 21 days to form a habit, and 90 days to form a lifestyle change. If you are keen to make some tweaks to your everyday life to improve your general wellbeing, then here are some key areas that you can make some slight adjustments and begin to feel some positive changes over a few weeks and months. Eat Well: Variety is the spice of life! Try and eat a wide range of unprocessed foods - fruit, vegetables, pulses and grains, meat and fish (if that's your thing). Every food type contains different carbohydrates, proteins, amino acids, fats, vitamins, minerals and enzymes - all of which your body will process and use to nourish every part of your body. Plan your meals - life is busy. Knowing what you are going to eat for the week ahead means that you will shop sensibly, filling the cupboards and fridge with those nutritious goodies rather than the 'just incase' or snacking foods we all grab when we have little time. Cut the snacking by trying to stick to three good meals a day. We generally snack when we are bored, tired or thirsty, rarely because of hunger! Three good meals a day will keep your sugar levels in check, a sugary snack will spike your sugar levels leaving you craving for more. If you do need a wee snack try nuts, fruit or a large glass of water! You may find this article of interest: Six simple tricks to improve your eating habits in 2022 and beyond (telegraph.co.uk) Drink Well: We're often told to stay hydrated, but do we actually know why it's important? Here are the key benefits of being hydrated: Balancing Mood. Because water aids in body regulation and brain function, it’s also closely related to balancing mood and emotions. Muscle Efficiency. Being hydrated is essential for keeping those muscles strong, lubricated, and energized. Because H20 aids the transport oxygen to your muscles so they are prepared when exerted. Skin Elasticity. Drinking water keeps your skin moist, supple, and elastic—thus lessening your risk of developing dry issues like dermatitis, aging skin, and infection. Temperature Control. When you overheat; you sweat. And the evaporation of sweat on your skin is the way the body cools itself down and maintains a healthy temperature If like me you like a nice cuppa, try to keep your caffeine intake to around 400mg a day (4 mugs of instant coffee or 5 mugs of tea). Needless to say, alcohol doesn't count towards your daily fluid intake! We all enjoy a tipple and we have probably increased our intake over the festive period, so January is a perfect time to reset! Try to keep drinking to the weekends, or on occasions when you meet up with friends. Our bodies often confuse thirst for hunger, so try to reach for a glass of water before a snack. As a guide, women generally need 2litres of water a day and men 2.5litres. Sleep Well: Most adults need between 7-9hrs of sleep a night as a healthy guide. But more important is the quality of the sleep you get. Sleep is when we rest and restore, our metabolism is regulated through sleep, aiding how our body converts food to energy affecting our mood, energy levels and mental function. Our bodies release stress hormones when we're sleep deprived making us anxious or irritable! Good amounts and quality of sleep can help your immune system, you memory, your weight, balance and alertness, it's when your body sets to work cleaning up and undertaking essential repairs! To assist a good night's shut eye try to keep to a good bedtime routine, going to bed at the same time each night, limiting your screen time before bed, perhaps replacing for a good book, limit caffeinated drinks and sugar intake after 6pm. Going to sleep quickly with little disruption are the signs of a good night's sleep. Move! The general guidance is that adults should seek to undertake 150minutes of moderate intensity of exercise a week, aiming to get your heart rate up through walking, cycling, swimming or attending fitness classes. Strength work should feature at least twice a week to keep those muscles, bones and joints in good working order as we age.