Happy New Year to all our members and friends. We wish you all good health, happiness and success in achieving your 2021 goals. Here are some tips to start the year in the right way!

1. Start small
Change is the most difficult thing to do. Do not set goals that are difficult to reach, be realistic and start with the easiest step. Remember the first step is the most important. So, set small achievable goals like walking every half an hour of sitting, or even something like eating one more piece of fresh fruit a day. It takes us 21 days to change a habit and if we follow it for three months it becomes our lifestyle. Take your time, it is more important to learn what you must change and just get started. Richard Branson is known to exercise for 5 minutes every day regardless of mood or how busy he is, and once he does 5 minutes, then decides whether to continue or not.

2. Eating right for you. 
There is no perfect diet, there is what is right for you to maximise your energy levels and nutrition to feed your body. Perhaps start the year by making one food swap per week to a plant-based healthier choice or start a routine to drink more water. Up to 80% of Australians suffer mild dehydration, and a 1% drop in body water content is all it takes to impact cognitive function (we only feel thirsty with a 2% drop). We suggest checking in with a credential dietitian to ensure your eating habits are set up for success in 2021. Osana offers all our members a complementary food diary assessment by our dietitian.

3. Make time for things and people that bring you joy. 
It’s important to do something every day that makes you happy. This might be different for everyone, but whatever it is, try to do it with no guilt attached. A coffee with a friend, a movie and popcorn with the family, a glass of wine with friends… Whatever is it, do it with a smile. Kids on average smile 400 times per day but adults only smile 20 times per day. Smiling or laughing is good for your health – it reduces pain sensitivity, improves mood and productivity, relaxes blood vessels therefore protects the heart and reduces blood pressure.

4. Try something new! 
Trying new hobbies or ways of doing things can help keep our brains active by building new neural pathways. It helps us deal with stress, promotes positive parenting, encourages social connection, builds self-esteem, and can be used to treat mental health illnesses such as depression and anxiety (in a movement called social prescribing).

5.Stay active in mind and body. 
Write a gratitude list or say 3 things you are thankful for every day. Slow down, commit to giving yourself enough time for breaks to rest and sleep. Keep moving as movement every day can boost your mood. Try exercising with others to keep you accountable (goals are 40% more likely to be achieved if you write them down, and 70% more successful if you share them with others). Most importantly, listen to your body. We suggest trying apps such as Calm, Fitbit, My Fitness Pal, Sleepio and Centr.