Category: Motivation

Are You Hydrated?

Published on by Nikken

Did you know that the 60% of the human body’s overall weight is from water?1 That’s one of the reasons it’s so important to stay hydrated in order to function well. Even the act of breathing throughout the day causes the body to lose water bit by bit. When fully active and perspiring, such as during strenuous exercise, the body loses a lot more water and needs to be continually replenished to keep the overall system in balance with adequate electrolytes.

As people age, their hydration needs change. For example, the elderly are more apt to become dehydrated.2 This is in part due to changes in body composition. Older people tend to eat and drink less. The mechanism that tells the body “I am thirsty” is slower to kick in, leading to a higher risk of dehydration. Since people require sodium and potassium levels to be in balance to keep the body’s cells working optimally, drinking enough water before feeling critically thirsty is key to staying hydrated.

Healthy hydration helps you maintain overall health by:

•          Helping to regulate body temperature.

•          Keeping joints lubricated for smooth movement.

•          Transporting nutrients.

•          Supporting digestion.

•          Removing waste from the body.

•          Promoting cognitive function.

•          Improving memory and mood.

•          Preventing urinary tract infections.

•          Supporting renal functions.

•          Reinforcing blood circulation for cardiovascular health.

•          Preventing low blood pressure and dizziness.

Staying hydrated is essential to good health, but how do you know whether you’re drinking enough water for your personal needs? The fastest way to take measure of your state of hydration is to check the color of your urine. If it’s pale yellow or even clear, you’re doing well. If it’s dark yellow or a dark honey color, you’re either dehydrated or need to hydrate soon. Other signs of dehydration include confusion, crankiness, anxiety, muscle cramps, fatigue or weakness, dizziness, dry mouth, lips and eyes, chills, flushed or dry skin, loss of coordination, headache, difficulty urinating, and lacking the ability to focus or concentrate.3

Staying hydrated is easier than having to drink water non-stop. Many nutritious fruit and vegetables are composed of high-water content, so when you eat them, you’re hydrating. These include vegetables such as cucumbers, lettuce, celery and radishes. High-water content fruit include watermelon, tomatoes, berries, assorted citrus (oranges, lemons, limes, grapefruit, pomelos, etc.), and all types of melons (honeydew, casaba, cantaloupe, canary, crenshaw, hami and more). In fact, you can obtain about 20% of your daily fluid intake from food rather than beverages.

Not all beverages are equal, and water is ideal for hydration. Beverages such as coffee, tea and soda are being studied to determine whether they contribute to excessive urine output. So far, researchers have found that drinking them in moderation is not harmful but once you get to six cups or more, the dehydrating effects become noticeable.

Because caffeine and alcohol tend to increase urine output, energy drinks, beer, wine and other liquors are all known to increase the risk of dehydration. Taurine, a compound with diuretic effects, is commonly added to energy drinks. 4

Drinking water consistently throughout the day can help you stay hydrated. Drinking alkaline PiMag® water will help you reduce acidity and increase absorption. The PiMag Waterfall® is now imbued with copper particles in the filtration column as well as in the mineral stones, which turn into ions that effectively combat microbes and other contaminants upon contact. You can taste the PiMag® difference!

1, 2, 3 https://www.kendal-crosslands.org/blog/the-importance-of-hydration/gad_source=1&gclid=CjwKCAiAtYy9BhBcEiwANWQQL1TODUw

4 https://www.healthline.com/nutrition/dehydrating-drinks#bottom-line

How Do You Manage Your Stress?

Published on by Nikken

How Do You Manage Your Stress?

Stress has become the reason people cite for just about every negative occurrence in contemporary lifestyles. In reality, some stress is necessary for people to function productively. Getting rid of stress often involves doing good work in a timely way, obtaining positive results and moving on. Nonetheless, too much stress is proven to be detrimental to your health, so how do you manage when it seems overwhelming?

Everyone is different, so each person copes with stress in diverse ways, but pinpointing your triggers is essential—if you don’t know what makes you stressed out, you won’t be able to avoid or conquer it! Ask yourself, what makes you nervous, anxious, queasy or upset? Make a list, write it down, study it and be honest with yourself. Take baby steps in your daily life to overcome those feelings and see how your stress levels lessen.

Here are a few ways to help minimize the effects of stress in your life:

•          Don’t use not having enough time to relax as an excuse. Make the time to de-stress from work, family duties, self-imposed criticisms and whatever triggers your anxiety. Making time can simply be small breaks throughout the day, as even 15 minutes of emptying your mind, deep breathing, stretching or a brief walk can do wonders to lower stress levels.

•          Talk to someone you feel close to. Talk to a new acquaintance. Talk to your dog or cat! The key is to create and feel a connection. Even talking to yourself can be helpful, but make sure to keep it upbeat. Too often people judge themselves too harshly. In a nutshell, don’t be a recluse.

•          Quit smoking or vaping—tobacco or anything else. It does more harm to your body than you feel on a daily basis, and by the time you actually feel the detrimental effects, you could have done irreversible damage. Try chewing gum or keeping your hands busy with worry-beads.

•          Drink alcohol only sparingly. It’s estimated that, on average, one alcohol-impaired-driving death occurred every 39 minutes in 2022.1 The Centers for Disease Control consider two drinks or fewer for men and one drink or fewer for women per day to be “moderate.”2

•          Do you have expired medications/prescriptions? Resist the temptation to take them. Also, do not take medications prescribed to friends and family members. Take the time to ask your physician if you feel the need for any kind of medication, and stay true to regular appointments with physicians and screenings/tests.

•          Get enough sleep. Going to bed on a consistent schedule and waking at the same time daily is believed to help you sleep better. Having a comfortable sleep environment is crucial, so try the Kenko Sleep System with magnetic and ceramic reflective technologies. Take advantage of 30% off the Kenko Naturest® Fit mattress topper and Kenko Naturest® Cozy Throw today and tomorrow!

•          Eat healthy food that is nutrient-dense—all kinds of colorful fruits and veggies, lean proteins and beneficial fats. If you feel a lack in any area, be sure to supplement with Kenzen® nutritional supplements.

Stress is largely about your state of mind, so remind yourself to focus on the abundance in your life rather than what is lacking. Cultivate a positive attitude, and spread a little sunshine to those around you. Their pleasure will have the effect of easing your stress!

1, 2 https://www.cdc.gov/drink-less-be-your-best/drinking-less-matters/index.html

Clean Air for a Better Life

Published on by Nikken

“To breathe is to live.” That is one of the basic facts of life; however, not all air is the same. Did you know that air pollution is the largest external threat to human health worldwide? That means air pollution kills more people than tobacco and shortens average life expectancy by 2.2. years. It’s also the second leading cause of death in young children, with malnutrition being the first.1

Breathing is the process of “gas exchange.” When you inhale, air enters your lungs and oxygen moves to your bloodstream. When you exhale, carbon dioxide, otherwise known as waste gas, moves from the blood to the lungs to be expelled.2 What you breathe in makes a big difference to your health. Invisible particles in the air can penetrate the cells and organs of your body—not only the lungs but also the heart, bloodstream and brain. Air pollution is a major risk factor, and the World Health Organization estimates that 99% of people globally breathe air that exceeds their guideline limits for pollutants.3

Exposure to air pollutants, cigarette smoke and microplastics can damage the airways. Whereas clean air supplies the necessary oxygen to the lungs and is transported throughout the entire body, constantly breathing in polluted air can have dire consequences. Bad air not only causes a host of physical ailments but also poses major threats to the global economy. Simply put, people call out sick from work with respiratory issues more often than virtually any other complaint. The World Bank estimates that the health damage caused by air pollution costs $8.1 trillion a year, equivalent to 6.1% of global GDP, or 1.2 billion lost work days.4

Although you may not be in control of the outdoor air that you breathe, some countries are taking air pollution seriously and implementing healthy measures. For example, China has adopted a range of clean air measures since 2014. Researchers contend these changes have cut their air pollution in half, and attribute the regaining of two years of average life expectancy and a dramatic reduction in stillbirths in recent years to the improved air quality.5

Nikken has contributed to the betterment of indoor air for years with the HEPA 13 multi-stage filtration system known as the KenkoAir Purifier®. Simply replace the filters every six months and keep the reusable pre-filter/mesh filter clean. It makes sense to have them wherever you live, especially if you have babies or the elderly living with you, as they are most susceptible to the negative effects of polluted air.

1, 3, 4, 5 https://www.cleanairfund.org/theme/facts-and-stats/

2 https://www.nhlbi.nih.gov/health/lungs#:~:text=When%20you%20inhale%20(breathe%20in,exchange%2C%20is%20essential%20to%20life.

What Do You Do to Feel Your Best?

Published on by Nikken

As adults we know and accept that everyone has good days and bad days. Children have to learn this and the sooner they realize even the bad days pass, the faster they stop tantruming. Even grownups may tantrum privately at home sometimes, but what can we do to feel good every day?

What you eat can determine whether you have a good day, bad day or stellar day! For example, complex carbohydrates can help boost serotonin, a “feel good” hormone. Examples of complex carbs include beans, vegetables, fruit and whole grains. Avoid simple carbs, such as sugary desserts—they will provide a spike in energy, but it will be short-lived and you will then “crash,” which is the opposite of feeling good.1

Protein-rich foods are known to release other feel-good hormones, such as dopamine and norepinephrine that not only energize but also help with focus. Good sources of protein are lean meat, poultry, legumes and dairy. Researchers have also found that omega-3 fatty acids, like the ones found in fatty fish and flax seeds, have anti-inflammatory effects, which may impact brain functions.2

On the other hand, you’d be smart to avoid highly processed or deep-fried foods. These types of foods are usually high in calories and low in nutritive value.

If you want to focus on feeling your best consistently, develop healthy eating habits. When you eat well, you feel well and that makes it easier to avoid the food that may taste good for a few minutes and make you feel unwell much longer. For example, if you’re a fan of eating donuts or a sweet pastry for breakfast, see what happens when you switch to plain yogurt with fruit. Try tropical fruit for their natural sweetness or berries, which are high in antioxidants—you’ll be eating good protein and adding fiber, which helps with digestion.

Another food-related way to help feel your best is to take a real lunch break. Lunch is the middle of most people’s work days, and it is necessary pause for refueling your body. This means not only including nutrient-dense food but also taking time away from work and appreciating what you are eating. The temptation to eat while you work can be strong, but according to dieticians and medical researchers, getting away from your work, even if for less than half an hour, can help improve your energy levels, and even your mood.

There are many things you can include in your daily regimen to feel your best, like taking a walk, getting in touch with nature, and even something as simple as smiling! But what you put in your body can make a huge difference, so why not make a few changes and see how you feel?

To make any dietary swap easier, Nikken has Kenzen Vital Balance meal replacement mix, Kenzen Super Ciaga® powder for a delicious antioxidant beverage and our flagship Kenzen Jade GreenZymes®, “nature’s perfect food” that is rich in barley in powder form or capsules!

1, 2 https://www.healthline.com/health/how-to-be-happy#daily-habits

Loving and Caring for Yourself

Published on by Nikken

Loving and caring for yourself is common sense, right? In reality, it’s a little more complicated because for many people, loving and caring for others is natural but self-love and self-care are not. Perhaps there’s a bit of guilt attached to “giving” to yourself, but if you don’t take good care of yourself, how can you possibly be well enough to take care of anyone else?

What does self-care and self-love actually mean? Anything you do to keep yourself mentally, emotionally, physically, socially and spiritually healthy is part of self-care.1 When you do anything involving self-care, you are being kind and loving to yourself.

The obstacles to consistently caring for and loving yourself come in the form of life’s curve balls. For example, when you face a job crisis, split up with a partner, experience the death of someone significant in your life, or any other pitfall, you may put self-care aside and focus on “it.” During those hard times, it is even more important to remember to take care of yourself, so that you do not become sick, mentally, physically and emotionally.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more.

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. Even if you only have 5-minute increments spread throughout the day to engage in self-care, you may significantly enhance your overall health and well-being.2

•          Do something just for yourself every day. If you have a close friend or confidante, talk to that person. You can talk to yourself by journaling, doing something creative, or listening to your favorite tunes. Even taking a cozy nap is a form of self-love

•          Even if it is raining, try to get outside for a few minutes daily. Breathe in the outdoor air. If you choose nighttime to be out, look up at the sky. Appreciate the stars you can see. If it is warm enough for you to take off your shoes, experience the grass/sand/pebbles on your bare feet. If you can’t practice grounding outdoors, there’s always the KenkoGround® for indoors!

•          Exercise your brain. Make sure you choose an activity that has nothing to do with your job or whatever you do to make a living. Whether it’s a crossword puzzle, learning new vocabulary words or doing sudoku, this time of non-electronic “gaming” is beneficial and helps your mental well-being.

•          Try something new, whether it’s learning a foreign language, trying different food, practicing yoga, meditation or even walking backwards! Doing new things simply helps you feel good about yourself.

•          Proactively stay in touch with old friends and be open to making new ones, regardless of your age. Resist the urge to be a recluse, even when it feels easier to stay home by yourself. Take the first step to connect with your friends and local community, because humans thrive on having bonds.

As you practice self-care, you will be amazed at how it positively affects your entire state of well-being. What’s not to love about that?

1, 2 https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

When Are the Best Times to Hydrate?

Published on by Nikken

By the time you actually feel thirsty, your body is already past the point where it would have been ideal to hydrate. Proper hydration can actually be scheduled, so that you maintain  balanced levels throughout the day. You probably already drink water at certain times because of your daily routine, but here are a few reminders!

When you wake up in the morning, your body has been through a long fast from both food and water. So, first thing in the morning is a great time to start hydrating. If you can start with a glass of PiMag® water, that would be ideal, because coffee is a diuretic more than a hydrator. Many swear by a squeeze of fresh lemon in the water to jumpstart the day; Nikken aficionados like to add their first serving of Jade Greenzymes® powder to water first thing in the morning or to swallow the capsules with a full glass.

If you are someone who perspires a lot, you need to drink more water to compensate for the loss. If you relax in a sauna or steam room, remember to drink water afterwards. Since exercise generally induces sweat, always drink water before and after you work out. In fact, you should take small breaks throughout your exercise routine to hydrate before continuing on.

Staying well hydrated may help people lose weight or maintain a healthy one. Many times, people will eat when they’re not actually hungry, because the brain recognizes hunger and thirst in similar ways. Try drinking a glass of water when you “think” you are hungry, and see if that satisfies the so-called hunger pangs.

Drinking water before each meal also may help with weight control. A small study tested people who drank 500 milliliters or a little over 16 ounces of water about 30 minutes before mealtimes over 12 weeks. They lost almost 3 pounds more than those who didn’t follow the protocol.1 Another study with 50 overweight girls who drank two cups of water half an hour before breakfast, lunch and dinner, found they lost weight and lowered their body mass index after eight weeks. Researchers explain that water speeds up the body’s process of burning fat for energy.2

When you need to get blood drawn for a test, or if you are someone who donates blood, be sure to drink water before your appointment. Hydration opens up your veins, increases blood flow and makes it easier on both you and the tech or nurse. If you can remember to drink 64 ounces at least 24 hours before your appointment, that should help the process.

When you’re under the weather, especially during cold and flu season, drink as much water as you can. Stay away from caffeinated drinks and alcoholic beverages, as those will dehydrate you. Staying hydrated will help you recover more quickly.

Dehydration can cause headaches and trigger migraines. If you are susceptible to headaches or dizziness, be sure to prevent them by sipping water throughout the day. Even a slight dip in fluid levels can bring on a nasty headache, so keep sipping consistently and develop the water-drinking habit!

Are you someone who experiences an afternoon slump? Do you feel like you need a nap? Instead of hitting the coffee pot, try drinking a tall cool glass of PiMag® water and see if you feel energized. According to the British Journal of Nutrition, your state of hydration directly affects your mood, memory and visual perception.3

This year, commit to drinking more water and help your entire family create the healthy habit of hydration!

You only have two days left to take advantage of the 20% discount on select PiMag® and KenkoAir filters, so be sure to order your spares right away!

1, 2, 3 https://www.webmd.com/diet/ss/slideshow-best-times-drink-water

Can Napping or Extra Weekend Rest Make Up for Lost Sleep?

Published on by Nikken

Almost everyone experiences sleep loss or deprivation at some point in their lives. Whether it’s from being a new parent or an overly demanding job, the results of sleep loss can range from mild crankiness to poor performance and when chronic, a shorter lifespan.

According to sleep medicine specialist Dr. Nancy Foldvary-Schaefer, sleep debt is the difference between the amount of sleep you need and how much you actually get. Taking a nap is one way most people try to make up for lost sleep. Over the past several decades, research has shown that a mid-afternoon nap lasting as few as 10 to 20 minutes may help you feel more refreshed during the day. A mid-afternoon nap may also increase working memory, learning and mental acuity for a few hours.1

Another way people try to catch up on lost sleep is to sleep in on the weekends, or whichever days are not work days. In 2018, a long-term study found that folks who slept four, five or six hours a night during the week, then caught up on weekends, lived longer than those who remained sleep-deprived all week long. A 2020 study found that catch-up sleep was associated with better health outcomes than just staying sleep deprived.2

While both napping and sleeping in on weekends may help ease symptoms like fatigue or daytime sleepiness, research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to completely eliminate sleep debt. A full recovery from sleep debt returns our body to its baseline, reducing the negative effects associated with sleep loss.3

According to the U.S. Centers for Disease Control and Prevention (CDC), sleep-deprived people sleep more deeply, which equates to more restful sleep. Therefore, when trying to make up for lost sleep, you don’t need to make up each hour with an hour. Dr. Foldvary-Schaefer recommends compensating for sleep debt by going to bed 30 minutes to an hour earlier each night, taking short naps that last 15-30 minutes during the day, and adjusting your schedule so you can wake up a little bit later each morning. 4

To avoid sleep loss, stay on a set sleep schedule to keep circadian rhythms in sync, take short naps when possible if fatigued, avoid screen time at least 30 minutes to an hour before bedtime, limit caffeine intake and keep your sleep environment pitch black or as dark as possible.

Sleep is not the only thing that keeps you energetic and alert! Breathing in clean air and hydrating throughout the day are also crucial. You have until the end of this month to take advantage of the 20% discount on select air and water filters! Make 2025 the year you keep your KenkoAir Purifiers® and PiMag® water filtration systems functioning optimally with filters changed on time!

1, 3 https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep

2, 4 https://health.clevelandclinic.org/insomnia-can-you-make-up-for-lost-sleep-on-weekends

What is Empowered Living?

Published on by Nikken

At Nikken, we strive to be catalysts for positive change. We want to inspire individuals to transform their lives and create a ripple effect throughout society. We foster a global wellness community that empowers people to make a difference, where everyone has a purpose to positively impact the lives of others.

Empowered living involves actively taking charge of your choices, decisions and actions. Positive choices lead to positive outcomes, and in turn, to personal growth, prosperity and a sense of balance, vitality and connection to the world.

The 5 Pillars of Wellness are pathways to empowered living:

•The Mind cultivates a fulfilling purpose and pursues continuous growth to find peace through life’s challenges.

•The Body embraces natural movement and nourishes your body with wholesome foods and adequate hydration.

•The Family nurtures loving connections and shares the joy of empowered living with loved ones.

• Society fosters a supportive and inclusive community, where individuals feel a deep sense of belonging and a shared sense of purpose and identity.

• Finances flourish from purposeful action. It’s not just about having a purpose but requires actively working for it and managing resources wisely.

Empowered living is not about being perfect or seeking perfection. It is about finding ways to feel and be well every day. It is about maintaining a state of well-being where there are consistently positive emotions, the ability to function both physically and mentally at optimal or near-optimal levels, and a sense of balance within oneself and with the environment. When we experience empowered living, we feel energized, focused and capable of achieving our goals.

Nature provides us with the sources for empowered living — clean air and water, soil to grow food, earth to ground us, conditions for restful sleep. Nikken technologies are inspired by nature: negative ions, ceramic reflective fibers, minerals from the earth, natural water filtration systems, sustainable marine plant life, magnetics, and more, are combined to produce Kenzen® nutrition, PiMag® water, Kenko Balance, Sleep & Support and True Elements® skin care. Nature serves as the source of smart nutrition, smart hydration, restful sleep, vital energy, fresh air and nourished skin.

This year and every year, practice empowered living and experience hope, happiness, joy and prosperity!

Do Something to Feel Good Every Day

Published on by Nikken

Doing something to feel good every day seems natural, but think about it. Do you consciously behave in ways to that make you feel good? Feeling good is not just about physical well-being. Your brain tells you to feel good or not, so mental well-being is also crucial.

The first step to feeling good every day may be by creating intentions. By doing so, feeling good comes from conscious acts. You can then alter your behavior to establish positive habits that become second nature and no longer require questioning and searching for answers.

Feeling good, both mentally and physically, often depends on a few basic activities. Try it and see if it makes a difference in how you feel!

•          Get enough sleep. You spend about a third of your life sleeping, so getting plenty of rest is a no-brainer. Without enough restful sleep, your brain and the rest of your body cannot function optimally. When you don’t get enough sleep, not only do you suffer from brain fog and bad moods, but ironically you can gain weight, raise your blood pressure and weaken your immune system.

•          Spend some time outdoors every day. Even if it’s only for 20 minutes or a brisk walk around the block, being outside (rain or shine) can elevate your mood or create an optimistic attitude as well as lower blood pressure.

•          Do some kind of exercise consistently—whether it’s walking or working out, swimming or biking—your body will look forward to how well it feels, and you will have created a wonderful lifelong habit.

•          Be helpful. You don’t have to formally volunteer somewhere to be helpful. You can hold the door open for someone, let someone go in front of you in a supermarket queue, give a fellow driver the right of way in crowded traffic, or simply smile at strangers. You may or may not make someone else’s day better, but you definitely will feel pretty good yourself.

•          Drink enough water. By the time you actually feel thirsty, you’re probably already dehydrated, so make it a conscious habit to sip water throughout the day. If it’s PiMag® water, even better—because then you’re drinking alkaline water that efficiently hydrates.

•          Meditate or spend a few minutes daily doing nothing. This is practicing the art of true relaxation. Doing nothing for a short period of time, from a few minutes up to an hour, may resemble meditation; however, not everyone is a natural meditator, while everyone is able to do nothing, whether laying down, sitting up, standing or leaning.

•          Interact with an animal. If you have a pet, this one will come naturally. Pet your dog, cat or bunny. Something about the sense of touch against their fur is calming and soothing. Converse with your parakeets. No pets? Go outside and listen—birds, crickets, insects have a symphony of their own and gives you a break from your own inner dialogue.

•          A good diet definitely is key to feeling good every day. One specific part of a healthy diet is fiber. Fiber keeps you regular and being regular is one way to feel good every day. Make sure to eat plenty of fiber. Examples of digestible or soluble fiber are beans, Brussel sprouts, yams, apples, carrots and asparagus. Examples of indigestible or insoluble fiber are kale, cauliflower, spinach, peas, nuts and pears. You can’t go wrong if you eat a wide variety of fruits and vegetables—the more colorful, the better.

•          There’s nothing that compares to the feeling of doing something creative. Do you enjoy cooking? Painting? Playing or listening to music? Do you crochet, knit, practice carpentry or build mobiles? Do anything you enjoy that is not related to your work and notice how good you feel.

•          Laughter not only helps boost your immune system, but it also triggers your body to release endorphins and other hormones that make you feel good! So, spend time with your buddies who laugh with you, watch some standup or tune into your favorite comedies.

For the whole month of January, select filters are at 20% off, so you can breathe in clean air and energize as well as hydrate and cleanse with PiMag® water—two ways to feel good every day!

Small Resolutions May Be Easier to Keep

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Approximately 93 percent of people set new year’s resolutions, yet only 8-9 percent actually achieve them. Despite not following-through on resolutions, making them is still much better than forgoing them entirely, according to a study published in the Journal of Clinical Psychology. The study found that those who set resolutions are 10 times more likely to alter their behavior than others who don’t.1

Why is it so hard for these new behaviors to become habits and part of daily life?  It is because the new desired behaviors require a significant amount of change, which individuals try to make all the necessary changes at one time.  It is hard to stick with behavior change that is drastic. Far too often, individuals are motivated to make changes to improve their health, but frustration and feelings of being overwhelmed by drastic changes creep up and get in the way.2

Focus on making small realistic changes that you feel confident about.  Small changes are easier to make into habits. One popular idea is that it takes about 21 days to solidify a habit, but this seems to be more myth than truth.  A hallmark 2009 study on habit creation found that habits developed in a range of 18 to 254 days; participants reported taking an average of about 66 days to reliably incorporate one of three new daily activities—eating a piece of fruit with lunch, drinking a bottle of water with lunch or running for 15 minutes before dinner. Consistent daily repetition was the biggest factor influencing whether a behavior would become part of an automatic daily routine.3

Small resolutions are based on the concept of taking baby steps. You can’t run successfully without learning how to walk steadily first. In the same way, small resolutions are less overwhelming and intimidating, so you are more likely to stick to them. Once you create a good habit, you can then incorporate more behaviors that develop into an increasingly active and healthy lifestyle.

Make 2025 your most successful year for sticking to your healthy lifestyle resolutions! Nikken helps to jumpstart your resolutions with 20% off selected water and air filters so you can breathe deeply, hydrate consistently and cleanse with ease every single day!

1 https://www.linkedin.com/pulse/how-set-new-years-resolutions-you-can-actually-keep-dan-schawbel/

2 https://healthypennstate.psu.edu/2017/01/10/new-years-resolutions-are-hard-to-keep-think-small/

3 https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/