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10 Health Goals for a Better 2020

balanced heart health with vegetables, scale with steady heart rate symbol on left, mixed vegetables on right

2020 is the perfect year to make the commitment to healthy living! Here are 10 straight-to-the-point tips on how to truly improve this decade:

  1. Quit or don’t smoke. It is literally killing you.
    8 hours after quitting, your blood oxygen level returns to normal, giving you renewed energy. After 24 hours, the carbon monoxide is cleared from your body, allowing your heart to recover. Challenge yourself and live a healthier 2020.

  1. Exercise as often as you can. Find something you enjoy and just do it.
    If you love the outdoors, go for a jog down your favorite trail. If you love to dance, practice at home or with others. It doesn’t matter how you exercise so long as you break a sweat.

  1. Drink half your body weight in ounces daily. Don’t worry, your body will adjust.
    Drinking water doesn’t just keep you hydrated, it also flushes out toxins, reduces cravings, and improves your metabolism. 

  1. Get restful sleep; it is how your body repairs itself.
    The amount of sleep each person needs is different. To receive the sleep you need, build a strong routine of going to bed and getting up at the same time each day. You may need anywhere between 6 and 10 hours of sleep each night, more if you’re sick, injured, or building muscle.

  1. Minimize consumption of alcohol. If you think you’re drinking too much, you’re right.
    There are many methods to reducing alcohol consumption, from setting limits and counting drinks to avoiding certain activities. If you need help reducing or stopping your drinking, please visit one of our Arizona locations.

  1. Avoid trans fatty acids and saturated fatty acids as they only clog your arteries and slow you down.
    These two types of fatty acids are rarely found in nature but are found in abundance in processed foods. When shopping for ready-made foods, check the label for trans fat and saturated fat as well as other artificial ingredients.

  1. Cook with whole foods from home as often as you can.
    For 2020, challenge yourself to cook more from scratch and leave artificial ingredients in the dust. Cooking from home means a chance to use all your favorite ingredients. Aim for a balanced meal containing your favorite vegetables and light protein sources, with fresh fruit for dessert.

  1. Limit processed foods. They’re gross anyway.
    Not only do processed foods contain artificial ingredients that the body has trouble digesting, they’re also generally high in sugar and fat while low in vitamins. To turn the tables, treat yourself to a raw salad filled with your favorite nuts, fruits, and vegetables.

  1. Relax. Life is short. Breathe it in and take each day as it comes. Tomorrow can worry about itself.
    A healthy level of concern for the future can be a great motivator at times, but stress is its unhealthy next door neighbor. When we hold onto stress, our blood pressure rises, we have trouble sleeping, and we stiffen our shoulders, leading to back and muscle problems. Letting go of stress won’t just improve your 2020, it will change your life for the better.

  1. Be a friend and cultivate relationships. Try giving back your time and talents; it will feel good.
    Humans are social beings. We feel better when we lean on each other. If you find yourself sitting in front of the TV or leaning over your phone in your free time, rekindle a friendship or choose a volunteer position that gives you drive and purpose.


To get an even bigger head-start on your decade of healthier living, book an appointment with AFC today. Check back next week as we get more healthy living tips and tricks by our very own Dr. Sculley!