Category: Self-development

Stress Awareness: Sometimes a Hug Does the Trick

Published on by Nikken

We all experience stress at some point every day; however, if we’re aware of it, we can actually do something about it. Some of the signs that stress levels are too high include: pain or tension in the head, chest, stomach or muscles, digestive issues, fluctuating heart rate and blood pressure, poor sleep, jaw pain, appetite changes, mood swings, difficulty focusing and feeling overwhelmed.1

Exercise, healthier eating, and getting enough sleep all have health benefits. One benefit is fewer symptoms of stress. Doing things you enjoy can help balance out stressful times. Mental Health America says that laughter, as well as positive feelings from your activities or relationships, helps beat stress.2

Talking to someone you trust helps lower stress levels. Keeping it bottled up can lead to increasing stress. Simple actions like petting a dog or going for a walk outdoors can help decrease stress. This is because cortisol levels are heightened during times of stress, and lowering them has a calming effect. Cortisol is known as the stress hormone.

A hug is a sign of affection and a way to transmit positive feelings. One study, published in the journal PLOS One, demonstrated that there are actual health benefits to hugging, including reduced blood pressure, decreased inflammation, lower risk of infection and better overall well-being.3

Just as cortisol levels increase when we are under stress, oxytocin, the feel-good hormone, is released when we receive or give a hug. Cortisol decreases during a hug. But how long does a hug have to be to have beneficial effects?

A 2021 study investigated how people reacted to both the duration of hugs and how the hugs transpired (either criss-crossed with arms or neck-waist style). The results were published in the peer-reviewed journal Acta Psychologica, showing that hugs lasting five to 10 seconds were felt to be more favorable than hugs lasting only a second.4 The researchers inferred that longer hugs are more pleasant than very short ones, and criss-cross hugs are more common than neck-waist embraces.

Those who have been with Nikken for a long time may have been fortunate enough to have met our Founder Isamu Masuda. Mr. Masuda was known for his humility and affection for everyone, and often hugged people upon meeting and departing. His hugs were of the criss-cross version, and known as “heart-to-heart.” Over the years, this became known as the “Masuda Hug.” The Masuda Hug continues on everywhere there is a Nikken event or celebration. It has become a cherished part of the Nikken feel-good lifestyle.

The next time you’re aware that stress is getting to you, try to be kind to yourself. See if you can find someone to hug! You might be able to reap the benefits within 10 seconds!

1 https://www.webmd.com/balance/stress-management/stress-level-too-high

2 https://drexelmedicine.org/blog/overview/stress-relief-tips-for-stress-awareness-month-and-beyond/

3, 4 https://apple.news/A08s2oe2ZSVSbwbzJveGY0A

Breathe Easier: How Air Ionizers Can Be Beneficial

Published on by Nikken

We often don’t think about the air we breathe, but it can be filled with allergens like pollen, pet dander, dust, and mold—often invisible to the eye but affecting our health. These particles can be particularly troublesome for people with allergies or asthma. But there’s good news: air ionizers can help reduce allergens in the air, creating a healthier home.

An air ionizer works by releasing negatively charged ions into the air. These ions attach to positively charged particles, causing them to clump together and become heavy enough to settle out of the air or more easily captured by filters.

Why Should You Consider Using an Air Ionizer?

If you’re struggling with allergy symptoms or just want cleaner air in your home, an air ionizer could make a big difference. Here’s how:

  1. Reduces Allergens
    Air ionizers help reduce the presence of common allergens like pollen, pet dander, and dust from the air, which can help ease allergy symptoms and make breathing easier.
  2. Better Sleep Quality
    An air ionizer can help remove airborne allergens that could disrupt your rest, promoting a more restful sleep.
  3. Creates a Healthier Environment
    Even if you don’t suffer from allergies, cleaner air improves the overall atmosphere in your home, making it fresher and more comfortable for everyone.

How to Get the Most Out of Your Air Ionizer

To ensure you’re getting the most benefit from your air ionizer:

  • Place it strategically in a central area where the air circulates throughout the room.
  • Clean your home regularly to prevent allergens from settling back into the air.
  • Maintain the ionizer by following the manufacturer’s guidelines for cleaning and maintenance.

Empower Your Environment with Cleaner Air

Air ionizers are a simple yet effective way to help improve your indoor air quality. By reducing allergens and pollutants in the air, they help you create a healthier, more comfortable living space, allowing you to breathe easier and feel your best. To further enhance your air quality, combine an air ionizer with an air purifier!

Sources:

  1. American Academy of Allergy, Asthma, and Immunology. “Air Purifiers and Their Effectiveness.” www.aaaai.org.
  2. Centers for Disease Control and Prevention (CDC). “Indoor Air Quality.” www.cdc.gov.

About the Author

Stephanie Rosado is a journalist and marketing professional with a global perspective. She studied journalism abroad at DMJX in Denmark and Swinburne University in Melbourne, Australia, and earned her degree from San Francisco State University. With over five years of experience in marketing, Stephanie specializes in social media strategy and creative writing, blending storytelling and strategy to connect with audiences in meaningful ways.

Gut Health Matters: Supporting Your Gut Barrier for Overall Wellness

Published on by Nikken

An Educational Look at Gut Permeability and Why It’s Worth Your Attention

Imagine pouring a glass of water from your tap and seeing it cloudy with debris. Would you drink it? Most of us wouldn’t. Instead, many rely on advanced water filtration systems to purify and enhance the quality of what we consume.

Now, think of your gut barrier as a filtration system for your body. It plays a key role in supporting digestion and overall wellness by selectively allowing nutrients to pass into your bloodstream while helping regulate exposure to other particles. Some researchers suggest that when this system is under stress, it may become more permeable—an area of growing scientific interest. While the term “leaky gut” is sometimes used to describe this phenomenon, it is not a recognized medical condition. Instead, ongoing research is exploring how gut permeability may be influenced by lifestyle factors and how maintaining gut health may contribute to overall well-being.

Just as you wouldn’t compromise on clean water, supporting your gut barrier could be a proactive step toward feeling your best.

What Influences Gut Barrier Health?

Think of your gut barrier as a tightly woven mesh, composed of specialized cells that regulate what enters the bloodstream. When functioning optimally, this barrier allows properly digested nutrients to be absorbed while maintaining balance in the digestive system. However, certain lifestyle factors may challenge this balance, according to some studies:

•Diets high in processed foods or unhealthy fats

•Ongoing stress or poor sleep quality

•Frequent use of antibiotics or certain medications

•High intake of alcohol or sugar

Some research suggests that these factors may affect proteins (such as Claudin-3 and Zonulin-1) that help maintain the gut lining’s integrity, potentially leading to increased permeability. While more studies are needed, maintaining a balanced diet and adopting healthy lifestyle habits may support gut function and digestive wellness.

Signs Your Gut Might Need Support

Gut health plays a vital role in overall well-being, but subtle signs of imbalance can sometimes go unnoticed. Consider the following:

Do you experience occasional bloating or digestive discomfort? Do you sometimes feel fatigued or experience brain fog? Are you finding it challenging to maintain energy levels and a balanced metabolism?

If you answered yes to any of these, your gut may benefit from extra care. While maintaining gut health through diet, lifestyle, and possibly supplements may help, it is always best to consult a healthcare professional for personalized advice.

Final Thoughts: Caring for Your Gut Like You Care for Your Water

Would you knowingly drink unfiltered, contaminated water? Probably not. Similarly, prioritizing gut health may contribute to overall wellness, as it plays a vital role in nutrient absorption and digestion.

While research continues to explore gut permeability and its broader implications, one thing remains clear—a balanced diet, stress management, and mindful lifestyle choices can all contribute to gut health.

Explore ways to support your gut health today—because just as you wouldn’t compromise on clean drinking water, nurturing your gut barrier is a step toward feeling your best.

Suggested Further Reading: · Groschwitz KR, Hogan SP (July 2009). “Intestinal barrier function: molecular regulation and disease pathogenesis”. The Journal of Allergy and Clinical Immunology. 124 (1): 3–20, quiz 21–2.

· Bischoff SC, Barbara G, Buurman W, Ockhuizen T, Schulzke JD, Serino M, Tilg H, Watson A, Wells JM (Nov 18, 2014). “Intestinal permeability–a new target for disease prevention and therapy”. BMC Gastroenterology (Review). 14: 189. · Canakis, Andrew; Haroon, Mustafa; Weber, H. Christian (2020). “Irritable bowel syndrome and gut microbiota”. Current Opinion in Endocrinology, Diabetes & Obesity. 27: 28–35.

· Tsung-Ru Wu et al., 2019. Gut commensal Parabacteroides goldsteinii plays a predominant role in the anti-obesity effects of polysaccharides isolated from Hirsutella sinensis. Gut, 68(2):248-262

Disclaimer: This article is for informational purposes only. The information provided does not constitute medical advice and should not be used to diagnose or treat any condition. Always consult a healthcare professional for personalized guidance.

About the Author:

Dr. Rob is a nutrition and fitness expert with a PhD from The Ohio State University. He has led innovation in dietary supplements and functional foods for top wellness brands and now serves as Chief Science Officer for TCI BIOTECH US & Americas. An author of four books and over 100 research papers, he works globally with athletes and health professionals to optimize performance and well-being.

Conserving Water is Everyone’s Responsibility

Published on by Nikken

The amount of fresh water on planet Earth is static but the world population is increasing, which means more and more living creatures have to share the clean water that currently exists. Since water is a basic necessity of life and only one percent of Earth’s supply can be used for drinking, washing and growing plants, everyone has a responsibility to conserve fresh water for future generations. In fact, it is estimated that 2.5 billion people do not have access to clean water, putting their lives at grave risk.1

Those of us who live in areas with easy access to potable water can do our part to conserve water. Here are just a few tips:

•          Reuse “gray” water. Gray water is what goes down the drain. For example, rather than rinsing fruit and vegetables under the faucet while it runs, put the produce in a basin and cover it with just enough water to wash it. Once done, pour the water on house or garden plants.

•          Water used for cooking pasta or noodles can be drained into a bin, cooled and poured over plants.

•          Rainwater can be caught in containers and reused on landscaping

•          Have a basin in the shower or tub to collect cold water while you wait for it to heat up.

•          Brushing your teeth with the tap running? Don’t. In fact, don’t let the faucet run when it’s not necessary. Each minute the faucet is on can waste up to two gallons of water.2 Make sure the water is off while you brush, shave, wash your face and hands, then turn it back on when you’re ready to rinse.

•          Did you know you can waste nearly five gallons of water daily when you have a leaky faucet? That’s based on a single drop per second.3 Leaky faucets can also damage your home. A timely repair can save a lot of money.

•          Have you seen the ads that ask you to use the dishwasher to save water? It’s actually true that you can save water by using the dishwasher, but only if you do a full load. So, make sure to fill your dishwasher to capacity before starting the load.

•          Doing dishes the old-fashioned way can also save water. All you need is a double sink or two bins, one for soapy water and the other with clean water to rinse off. Remember not to keep the faucet running while you’re dishwashing.

•          According to the U.S. Department of Energy, you can save as much as 3,400 gallons of water each year by only doing full loads of laundry versus half loads. And, if you purchase a water-efficient washing machine, it reduces the water needed according to the load, so you automatically conserve.4

•          Pool owners, be aware! The U.S. Department of Energy cites evaporation as the largest source of water loss. As the air temperature and wind speed reach the pool’s surface, the water evaporates more quickly. Investing in a pool cover can reduce the amount of water needed to refill your pool by 30 to 50 percent!5

World Water Day is March 22—this is the perfect time of year to assess your personal habits when it comes to using water.

1, 2, 3, 4, 5  https://streamlabswater.com/blogs/streamlab-blog/7-ways-to-conserve-water-at-home?gad_source=1&gclid=CjwKCAiAtYy9BhBcEiwANWQQLxoVVyzD5CsU337s9OgVIv_465MWmpScQZBqRggpOVsRVdd9VypCgxoC8yIQAvD_BwE

How Do You Manage Your Stress?

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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

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

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

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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/