Special Report

40 Health Resolutions Doctors Want You to Keep in 2019

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31. Cleanse your body

“You cannot exercise your way out of a bad diet,” Gioffre said. He recommends doing a complete seven-day body reset to undo the damage inflicted on your body between Thanksgiving and New Year’s. “Many people hear ‘detox’ and think something bad, but this is because they don’t know what to do or what it is,” he added. You don’t starve but you do stop “pumping acidic foods into your body.” At the end of it, people usually feel motivated to keep improving their lifestyle and add exercise, he noted.

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32. Add antioxidants to your diet

Even though 92% of Americans don’t know what antioxidants are — they protect your cells against harmful substances — many of us consume them, albeit not in enough quantities. Examples include vitamins C and E, and carotenoids. Antioxidants, whether from food or supplements, are among the best things we can add to our diet to increase longevity, according to Pidich.

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33. Forget about diet products

Diet soda, for example, is even more damaging than regular soda, Gioffre said, because of artificial sweeteners. They contain chemicals that mimic sugar, making the body think it’s actually getting sugar and craving more, he explained. This eventually leads to weight gain. The artificial, non-saccharide sweetener aspartame found in diet sodas is the worst, he noted. It can lead to insulin resistance and trigger fatty liver disease, liver and lung cancer, and increased risk of diabetes.

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34. Don’t fear fat

People think they have to stay away from fat to lose weight, but this is simply not true, Gioffre said. “There are fats that kill people and fats that heal them.” Raw nuts, avocado, olive oil, raw nut butter — all of these are good fats and should be consumed without fear. One should have seven to 10 servings of healthy fat a day, spread over three meals, Gioffre noted. Healthy fat is key for normal growth and development. It provides energy and helps the body absorb nutrients.

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35. Try intermittent fasting

Intermittent fasting is the newest hot trend in the health and fitness industry. Eating two meals over eight hours and not consuming food for 16 hours is not a bad idea, Gioffre noted. “No food means no insulin and no sugar,” he said. “This forces the body to use fat as energy instead of carbs or sugar.