Define how you want to feel this year

Forget your good intentions and make these small changes instead   

Every year, our well-meant idea comes up that we will change everything.

I suggest that you change your approach calmly and slowly. Integrate some healthy habits, one by one, and develop your good habits over the next few weeks to restore your health. Gradually this will lead to long-term health and well-being.

Start in any order and at your own pace.

Eat real food - The less changed, treated and processed the better. Think as naturally as possible to take advantage of your food. Fresh foods are full of the natural nutrients your body needs to function properly. Avoid bar-coded foods.

Don't count calories - Calories from nutrient-rich foods compared to nutrient-poor foods such as sugar, starchy or processed foods have different effects on your body. Focus on quality, do not stress about quantity, find out which foods irritate and inflame your body - and eliminate the bad ones.

Break with sugar, really - It just destroys your health. Know where it hides and do not be fooled by a seemingly healthy appearance that can cover sugar in disguise. Check the labels.

Reduce daily toxins - Switch to the cleanest and most environmentally friendly detergents, personal care products and cosmetics. The less toxins you are exposed to every day, the better.

Get up in the office - Just keep going! Even if you train regularly, do not stay quiet in the office all day. Get up and exercise every 30 minutes or so. Do not let your office work wipe out years of your life.

Step into the natural light - Instead of fearing the sun, bathe in it - of course in a responsible way. The daily sun exposure of large quantities of unprotected, naked skin for only 15 to 20 minutes optimises the vitamin D level.

Expand your daily routine with relaxation - Commit yourself to relax every day. Meditate every morning. Do yoga every evening. A few minutes of one or both will bring you benefits.

Take a forest bath - Prepare to dive into the tranquillity of the trees to restore well-being. Part physical activity and part natural therapy, it is a simple procedure, without screens or medication, that helps lower cortisol levels and calm restless minds.

Relax in a warm bath - A warm bath (or shower) before bedtime lowers your body temperature as your blood flows to your limbs. This helps to trigger sleep because a refreshing body temperature is a natural part of your sleep rhythm. Add Epsom salts to the bath water to absorb magnesium, which can help reduce stress and inflammation by creating rest and muscle relaxation in your tissues. If you have relaxing lavender oil, add it to the water for extra relaxation.

Get ready to sleep at a digital sunset - To minimize night time exposure to blue light that disturbs sleep a few hours before bedtime, turn off your appliances and dim the light in your home. Eliminate all electronic devices in the room and install a timer on your router to turn off Wi-Fi while you sleep.

Practice good sleep hygiene - Start going to bed earlier. Before settling down, do a few minutes of yoga or meditate to make it easier for you to fall asleep. Use yellow light bulbs on your bedside table and use a very energy-saving night light. Keep your room cool and dark - no bright clocks, flashing power bars, electronic devices, etc. Moreover, take the TV out of the bedroom!

Talk to others - Walk or train with friends instead of having a drink or dinner in the restaurant. Real personal relationships allow us to stay in touch, healthier and happier. They also increase longevity, so disconnect from social media and participate in activities that involve commitment and create something together. If you need it, take a break, but do not stop.

I wish you a wonderful year full of new healthy habits!