12 Healthy Habits by Mayo Clinic Professionals
Mayo Clinic professionals created a program with 12 habits for a healthier and happier life. The idea was to help people adopt new healthy habits "at their own pace, when it fits into their schedule, and at a level of participation that fits their lifestyle" – as they say, themselves.
We are very proud to say that the 12 habits were presented at both of our Symposia this year – in Ljubljana and in New Delhi – by Prof. Dr. Kerry Olsen. The experiences he had with the program were very inspiring. We'd like to share the 12 healthy habits with you and as the new year is just around the corner, you can pick one to start with and then continue with each every month.
12 Habits of Highly Heathy People by Mayo Clinic
How did they pick the habits? At the Mayo Clinic, they researched the behavior of healthy people and found there were 12 habits common to most of them. Later, they tested them through a wellbeing program for employees.
Why 12? The number 12 fits perfectly to a one-year program of changing habits. Each month you focus on one and try to integrate it into your life.
Finally, let's take a look at the habits:
1. Physical Activity
If a 20-minute walk a day does not fit your schedule, take stairs for at least one floor every day or park/leave the bus 10 mins away from your workplace and walk the rest of the way.
2. Forgiveness
When you feel like you've let yourself down, try to forgive yourself, then identify what or who you resent and try to forgive them. Choose forgiveness and make it your everyday practice.
3. Portion size
Half all of the desserts you eat. Whatever you eat, eat slowly and stop when you have enough.
4. Preventive healthcare screening
The best way to reduce the possibility of severe health problems is to go to preventive healthcare check-ups. Pay attention to your blood pressure, blood sugar, and cholesterol.
5. Adequate sleep
Most of us need at least 6—8 hours of good sleep at night. Relax when you go to bed and make sure nothing disturbs you.
6. Try something new
New activities, new challenges, new ideas … get excited and activate your neurons. Learning new things is always good cognitive workout which also helps us keep our brains vital and our mind sharp.
7. Strength and flexibility
You can find many different video records for strength and flexibility exercises on the 24alife portal. Try to get a short strength and flexibility workout routine for good results.
8. Laugh
Some say that laughter makes us healthier. And it actually does. "Its common side effects are: release physical tension, heart, and vascular health, and boosts the immune system." (Mayo Clinic)
9. Family and friends
It's good to have a strong social support. It helps us cope with stress, reduces negative feelings, such as loneliness, and our closest ones can also encourage us to adopt a new healthy habit.
10. Address addictive behaviors
It's not only about the alcohol or tobacco, it is actually about any behavior that exceeds your moderate level. Make sure to notice them and try to monitor them.
11. Quiet your mind
All the rush of the modern life can be so overwhelming. Screens, stress, smart devices … why not put it all away and focus on ourselves for a moment?
12. Gratitude
It is one of the most empowering feelings. It helps us remember what is good in our lives and helps us fill our mind with positive thoughts instead of negative.
Are you ready for a healthier and happier 2017? We are!