Lifestyle reset: Practical guide to transform your new year ahead

As the calendar turns its page to a new year, the air is filled with a sense of renewal and anticipation for positive change. The new year often signifies a fresh start, a symbolic blank canvas where we are eager to kick start the journey of self-improvement.

It becomes a pivotal moment for lifestyle reset: a desire to shed old habits and adopt healthier, more fulfilling practices. However, despite the enthusiasm, we fail to live up to a good lifestyle due to the absence of a well-defined roadmap.

Embarking on a lifestyle rehaul is like setting sail into uncharted waters. It demands a holistic approach that encompasses changes in various facets of life - from dietary choices and sleep patterns to workout routines and mental health practices.

To assist you in planning the blueprint of this comprehensive transformation - A doctor, a sportsperson, a dietician and a mental health expert sat down to devise the ultimate lifestyle reset guide you need to transform the year ahead.

Fit at 50
As the New Year unfolds, now is the opportune time to align your workout with your body's needs. What may work for person A might not yield results for person B. However, there are a few basic principles that, if followed, can help you to stay active, maintain optimum weight and develop more control over your workout intensity.

Midday.com spoke to Rajesh Singh, CEO of ECA Global and Ajay Mathur, Deputy General Manager at SIDBI, who represented India at the Badminton Asia Senior Open 2023 and bagged a Silver Medal in men's doubles category. At the age of 50, he has proved that a disciplined living is the key to life-long health and fitness.

They share secrets to maintaining fitness at 50:

Workout routine:

Singh: My workout routine is quite rigorous, and I dedicate around three hours a day to training. In the morning, I focus on a combination of workouts and practice sessions. On days when I miss the morning workout, I make sure to continue my training in the evening. Consistency is the key to maintaining fitness.

Mathur: I try to walk 3-4 km or run 2 Km, 3-4 times in a week along with gym exercises twice a week. I also have diabetes and a high uric acid level so I have to give special attention to my fitness

Maintaining optimum weight:

Singh: My weight has remained consistent over the years, and I attribute it to disciplined living. I prioritise a healthy lifestyle by avoiding junk food, maintaining a regular sleep schedule and following good dietary habits. These practices have helped me maintain optimum weight for the past two decades.

Mathur: It does fluctuate and I try to keep at an optimum level by controlling my diet i.e. less carbs and protein (due to uric acid) and having more green vegetables and salads.

Dietary regime:

Singh: I have a deep appreciation for Indian cuisine, as I believe it offers a well-rounded mix of nutrients essential for the body. My dietary regime often includes a complete thali with elements like salad, curd, vegetables, roti, rice and daal. Additionally, I incorporate sprouts, seasoned vegetables and fruits for a diverse range of nutrients.

To meet protein requirements, I include eggs and avoid indulging in junk food. Fruits play a significant role in my diet, ensuring a variety of vegetables and incorporating different lentils provide further nutritional balance.

Mathur: I try to take light meals during night to keep the sugar level under control. I try to follow a diet chart to keep my weight and fitness level at optimum level.

Snacking hacks:

Singh: My go-to snacks are typically a combination of healthy options. I enjoy munching on dry fruits, chickpeas and peanuts for their nutritional benefits. Sprouts are also a favourite and I often complement my snacks with a glass of milk to ensure a well-rounded and wholesome snack time.

Mathur: I take 2 glasses warm water empty stomach followed by soaked almonds in the morning before working out. For breakfast, I consume eggs, vegetables etc.

Sort my sleep
"Improving sleep habits involves a combination of lifestyle adjustments that promote a consistent and restful sleep routine," remarks Dr Harish Chafle, senior consultant chest physician, bronchoscopist, intensivist and sleep disorders specialist, Global Hospitals Parel Mumbai.

Chafle shares tips to develop a consistent sleep cycle:
1. Establish peaceful bedtime routines: like reading a book, having a warm bath or using relaxation techniques. Your body receives this signal from these actions to wind down.
2. Make sure you have a sleeping-friendly bedroom. Maintain the space cold, quiet and dark. Invest in pillows that promote proper sleeping posture and a comfortable mattress.
3. At least one hour before going to bed, limit your use of electronic devices with screens, such as computers and smartphones. These gadgets emit blue light emissions that have the potential to disrupt melatonin synthesis, a hormone that promotes sleep.
4. Steer clear of alcohol, caffeine and large meals just before bed. If you're hungry, go for a little snack, and drink plenty of water to avoid becoming too thirsty and ruining your sleep.
5. Engage in stress-relieving activities like yoga, meditation or deep breathing. Controlling stress is essential for a clear head and restful sleep.
6. If you must take a nap throughout the day, limit it to 20 to 30 minutes, and try not to snooze too soon before bed. Lengthy or late-day naps might cause disruptions to your sleep at night.
7. Keep an eye out for drugs like nicotine and some medicines that can keep you from falling asleep. If you think a medicine is influencing your sleep, speak with a medical expert.

The dynamics of diet
Now that experts have laid down a road map for fuelling one's sleep and workout needs - we move on to fuelling our body with the right nutrition. One of the major queries when it comes to diet, is how to develop a regime that helps in maintaining consistent weight. Dr Rohini Patil, MBBS and nutritionist founder of Nutracy Lifestyle, tells Midday how to ace the dynamics of diet.

Creating a diet routine for weight management involves striking a balance between calorie intake and expenditure. Focus on whole, nutrient-dense foods like lean proteins, fruits, vegetables and whole grains. Incorporate a mix of macronutrients to ensure sustained energy levels. Portion control is key, and staying hydrated aids in digestion and helps control cravings.

Patil adds that consistency is the cornerstone of long-term success. Instead of restrictive diets, adopt a sustainable eating pattern. Include a variety of foods to ensure a broad spectrum of nutrients. Allow for occasional treats to prevent feelings of deprivation, promoting a healthy relationship with food.

Additionally, it is imperative to prioritise foods that benefit both gut and heart health. Incorporate fibre-rich foods like oats, legumes and fruits to support digestive health. Choose heart-healthy fats from sources like avocados, nuts and olive oil. Fatty fish, rich in omega-3 fatty acids, promotes cardiovascular well-being. Probiotics found in yoghurt and fermented foods contribute to a healthy gut microbiome.

Tips to prep-up quick meals packed with nutrition:
In our fast-paced lives, quick meals don't have to compromise nutrition. Keep staples like pre-cut vegetables, grilled chicken and whole grains on hand. Prepare simple yet nutritious meals, such as stir-fries or grain bowls. Batch cooking on weekends ensures convenient access to wholesome options throughout the week.
In conclusion, a holistic approach to diet and health involves mindful choices, consistency and a focus on overall well-being. It's not about short-term fixes but rather cultivating habits that promote a sustainable and nourishing lifestyle. Remember, small, positive changes over time lead to lasting results on the journey to a healthier you.

Mend my mental health
"Proactive measures that support resilience and emotional well-being are necessary to improve mental health," shares Dr Sonal Anand, psychiatrist , Wockhardt Hospitals Mira Road. He lays down a guide for people to prioritise mental health by adopting the following modifications to their everyday routines:
1. Set aside time each day for enjoyable and calming self-care activities. This might involve doing things like reading, watching TV, going on walks or taking up activities that make you feel fulfilled.
2. Establish and uphold sound limits in both personal and professional contexts. Advocate your needs and know when to say no in order to prevent becoming overburdened.
3. Make friends, family and encouraging people a priority. Social support is essential for mental health because it gives people a feeling of community and a support system to lean on in trying times.
4. Include meditation and mindfulness exercises in your daily routine. These methods can aid in stress reduction, concentration enhancement and the development of a stronger sense of self-awareness.
5. Take care of how much media you consume. Reduce the amount of bad news you consume and think about taking vacations from social media. Regular exposure to upsetting material might have a negative effect on mental health.
6. Physical exercise has been shown to improve mental health; thus, partake in it on a regular basis. Exercise improves general emotional well-being by releasing endorphins, which are organic mood enhancers.
7. Make sure your food is well-balanced and nutrient-rich. There are some nutrients that are related to mental health, and eating a balanced diet can improve mood and cognitive abilities.
8. Make proper sleep hygiene a priority. Provide a cosy sleeping environment, stick to a regular sleep pattern and get enough sleep. Emotional resilience is largely dependent on getting enough sleep.
9. Keep your mind active by pursuing personal growth and ongoing education. This may be learning a new skill, picking up a new pastime or doing things that push and motivate you.
10. Make a voluntary contribution to your community or a cause that is important to you. Altruism and acts of kindness have a beneficial impact on mental health.