Transform Your Health in 2023 With These 7 Hacks

What was your New Year’s resolution this year? 

While deciding on a New Year’s resolution can be hard, sticking with them can be even harder—especially when it comes to health. With all the information and products out there, figuring out how to transform your health can be overwhelming.

We want to help you keep your resolution this year! If your goal is to transform your health in 2023, check out these 7 hacks.

Build Healthy Habits

Easier said than done most times, but building healthy habits can benefit your entire day. Once you get familiar with your new routine, it’ll become second nature to you. Here are a few options to work into your routine:

Drink More Water: Everyone could probably benefit from drinking more water on a daily basis regardless if you’re an active person or not. Being slightly dehydrated can impact your health and your day, from being slightly sluggish to impairing your mental function or even a risk of constipation.[4,5] Increasing your water intake can have huge benefits for your overall health, including boosting energy levels and your skin health.[6,7]

The daily recommended water intake is about 3.7 litres for men and 2.7 litres for women.[8] Having a hard time getting enough water? Here are some tips to help you: 

  • Keep water by you at all times. If you always have water around, you’ll be surprised by how much water you actually sip from it. 
  • Instead of drinking that extra can of soda, opt for a glass of water. 
  • Hold yourself accountable or keep an eye on how much you’re drinking by tracking your water intake. Seeing is believing in some cases.

Plan & Cook Your Meals: Try cooking at home more often. Eating healthy doesn’t have to be time-consuming, expensive, or complicated. Plan your meals and have a day dedicated to meal prepping. Make sure to incorporate healthy fruits and vegetables into your diet.

Cooking is good for your mental health, too. It’s relaxing, you can take your time, and you can really enjoy the process. Find new meals and experiment with new recipes. Knowing what you’re putting into your body can ultimately give you peace of mind.

Give Yourself a Bedtime: We need sleep and, chances are, you might need more than what you’re currently getting. Your sleep habits tend to change with the seasons, and it is important to know how that affects your natural circadian rhythms and how that affects your health needs. You should be getting at least seven hours of sleep a night.[9] So how do you get yourself enough sleep?

Try downloading a sleep-monitoring app to track and see where you stand and where you need to be. Try turning off the television half an hour before bed. Use a white noise machine or try out a sleep mask. It might take some trial and error to figure out what works for you, but once you figured it out, you’ll be amazed at how big of a difference better sleep makes.

Check-in On Yourself

Building on health habits—one of those habits needs to be focusing on you. Do something that makes you feel relaxed and at peace and make time to do it often. This could be anything like journaling, reading, meditating, or taking a break from electronics and social media for a certain amount of time a day.

If you want a little extra support, try supplementing with Ashwagandha. Ashwagandha has been used for centuries as a natural mood enhancer and can help ease stress and reduce anxiety. Studies show when your mind is calm, your sleep quality can improve and you can feel more rejuvenated in the morning.[10,11,12

HeyNutrition’s Ashwagandha Complex contains 100% natural and highly absorbable KSM-66 Ashwagandha, essential B vitamins, and more to help you feel your best.

Give Your Brain a Workout

By the time you reach 45 years of age, your brain will be losing around 50,000 cells a day from the cerebral cortex. Keeping your mind stimulated is key to preserving your cognitive function.[15] 

Give your brain some fresh and fun challenges. These could include:

  • Puzzles
  • Memory games
  • Fun quizzes and trivia
  • Learning a new language
  • Learning a new hobby

Get Up & Moving

You don’t need a gym membership or expensive at-home workout equipment for this one. It can be as simple as a walking regimen. It is amazing what just 30 minutes of walking can do for you. But remember, consistency is key to seeing results. 

If you’re able, stand and work or take a quick lap around the office to get you up and moving. Giving your body a break from sitting all day can be beneficial for your health. 

If you want to get moving, but you have some issues with your joint health or feel stiff, try supplementing with Turmeric Curcumin. Turmeric Curcumin has been shown to help alleviate symptoms of sore joints and help reduce inflammation.[13,14

HeyNutrition’s Turmeric Extract Complex contains potent doses of turmeric extract, black pepper extract, vitamin D, and vitamin C. Our formula contains up to 20x more curcuminoids than many competing brands and ensures optimal absorption, so you can take full advantage of the many health benefits that turmeric has to offer.

Boost Your Health from the Inside Out

When you look good, you feel good. Try adding collagen to your health routine to give your hair and skin the boost they may need. Collagen has been shown to increase skin elasticity and smoothness, as well as maintain healthy keratin which boosts your hair and nail growth.[16

HeyNutrition’s Collagen Complex delivers potent doses of nutrients to help promote skin, nail, and hair health, as well as support an energy-yielding metabolism, promote immune function, and more. 

Focus on Your Immune System

Keeping your immune system strong can impact your overall wellness. 

Keeping your body well-equipped to ward off free radicals and toxins is key, but sometimes it could use a little help. The hacks we listed above are a great starting point. You could also try getting the proper immune-supporting vitamins and minerals through natural supplements. Supplements that include key essentials like vitamins C, B6, D3, and E, as well as zinc are ideal. HeyNutrition’s Multivitamin provides all of those, plus a few extras to help keep your body ready to fight off those toxins.

Additionally, focus on your gut health. Many don’t know that your gut health is directly linked to your immunity.[3] So helping one can help out the other. If you want to help boost your gut health, try adding a Probiotic to your daily regimen. 

Check with your physician first before implementing any supplements into your diet.

Take Your Supplements

Adding quality supplements to your daily routine can give your body the boost it needs, prevent effects caused by deficiencies, and give you a slight safety net if you’re not keeping up with nutritional meals.[17,18] 

We’ve touched on a few supplements that can help transform your health. Like most things, however, keeping up with your supplements may be easier said than done. Life can get hectic and it is easy to miss out on key nutrients or stick with a routine. So keep your supplements somewhere you’ll see them, carry them with you, or track them in a way that works for you.

It is also important to remember, what supplements one person needs may not be what you need. That’s why we always recommend double-checking with your physician before starting a new supplement routine to make sure it is right for you and your needs. 

HeyNutrition offers a variety of supplements that can help transform your health. We want to positively impact your health and well-being by providing you with high-quality supplements in maximum potency formulas, made with simple and natural ingredients. 

Ready to get going on transforming your health? Click here to see all that HeyNutrition has to offer and get going on your health journey.

What are some health hacks you follow or plan to implement this year? Tell us in the comments!


Resources:

  1. Armstrong, M., & Richter, F. (2022, January 11). Infographic: Top U.S. new year's resolutions for 2022. Top U.S. New Year's Resolutions for 2022. Retrieved November 8, 2022, from https://www.statista.com/chart/26577/us-new-years-resolutions-gcs/ 
  2. Habits), J. (D. H. (2022, August 22). New Year's Resolution Statistics (2022 updated). Discover Happy Habits. Retrieved November 8, 2022, from https://discoverhappyhabits.com/new-years-resolution-statistics/#:~:text=Only%2023%25%20of%20survey%20participants,and%20losing%20weight%20(20%25) 
  3. Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan-Feb;3(1):4-14. doi: 10.4161/gmic.19320. Epub 2012 Jan 1. PMID: 22356853; PMCID: PMC3337124. 
  4. De Giorgio R, Ruggeri E, Stanghellini V, Eusebi LH, Bazzoli F, Chiarioni G. Chronic constipation in the elderly: a primer for the gastroenterologist. BMC Gastroenterol. 2015 Oct 14;15:130. doi: 10.1186/s12876-015-0366-3. PMID: 26467668; PMCID: PMC4604730.
  5. Schuster BG, Kosar L, Kamrul R. Constipation in older adults: stepwise approach to keep things moving. Can Fam Physician. 2015 Feb;61(2):152-8. PMID: 25676646; PMCID: PMC4325863.
  6.  Daniels MC, Popkin BM. Impact of water intake on energy intake and weight status: a systematic review. Nutr Rev. 2010 Sep;68(9):505-21. doi: 10.1111/j.1753-4887.2010.00311.x. PMID: 20796216; PMCID: PMC2929932.
  7. Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015 Aug 3;8:413-21. doi: 10.2147/CCID.S86822. PMID: 26345226; PMCID: PMC4529263.
  8. National Academy of Sciences. (2004, February 11). Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk. Nationalacademies.org. Retrieved November 8, 2022, from https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk 
  9. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592.
  10. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022 
  11. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797 
  12. Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I. R. (2020). A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep medicine, 72, 28–36. https://doi.org/10.1016/j.sleep.2020.03.012 
  13. S;, Daily JW;Yang M;Park. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food, U.S. National Library of Medicine, 19 Aug. 2016, pubmed.ncbi.nlm.nih.gov/27533649/.
  14.  SC;, Aggarwal BB;Yuan W;Li S;Gupta. “Curcumin-Free Turmeric Exhibits Anti-Inflammatory and Anticancer Activities: Identification of Novel Components of Turmeric.” Molecular Nutrition & Food Research, U.S. National Library of Medicine, 12 July 2013, pubmed.ncbi.nlm.nih.gov/23847105/.
  15. Triebel, K. L., Martin, R., Griffith, H. R., Marceaux, J., Okonkwo, O. C., Harrell, L., … Marson, D. C. (2009). Declining financial capacity in mild cognitive impairment: a 1-year longitudinal study. Neurology, 73, 928–934.
  16. Proksch, E et al. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.” Skin pharmacology and physiology vol. 27,1 (2014): 47-55. doi:10.1159/000351376 
  17. U.S. Department of Health and Human Services. (2021, January 2). Vitamins and minerals for older adults. National Institute on Aging. Retrieved November 8, 2022, from https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults#:~:text=Some%20vitamins%20help%20you%20resist,also%20help%20your%20body%20function 
  18. U.S. Department of Health and Human Services. (2020, September 3). Office of dietary supplements - dietary supplements: What you need to know. NIH Office of Dietary Supplements. Retrieved November 8, 2022, from https://ods.od.nih.gov/factsheets/WYNTK-Consumer/  
Samantha

Written by Samantha