Are you ready for a post-holiday detox? And yet...Are you tired of making big New Year's promises to yourself you can never keep? 

Remember how that grapefruit juice liver cleanse ended up being a bad idea, or the Whole 30 was more like a Whole 12?

Black and white, unyielding resolutions rarely work out in long-term health benefits. Crash diets and an unfulfillable determination to run three miles every day just aren't sustainable.

If you're ready to focus on living up to your true potential this year, start building some enduring health habits with these simple, attainable steps.

Drink your water

Your body is made up of 70 percent water. Dehydration causes physical and mental aches and pains. If weight loss is one of your goals this year, drinking enough water will help. It suppresses the appetite, flushes your system of toxins, and can even boost your metabolism, making exercise more efficient and effective.

If it's the willpower you need, water boosts cognitive functioning by increasing oxygen and blood flow to your brain.  

Americans are chronically dehydrated. As a result, we experience fatigue, headaches, joint pain, ulcers, weight gain, high blood pressure, and kidney issues. We recommend checking out Restore Hyper Wellness and their hydration and micronutrient delivery service. It will get your body back on track fast.

Eat real food

Rather than obsess over counting calories or following the latest diet trend, focus on eating real, unprocessed, and whole foods. Real food, the kind with ingredients your grandmother understands, contains all the nutrition, vitamins, and minerals your body needs. A diet rich in whole foods and fiber low in sugar and saturated fats will naturally help you curb cravings for junk food and overeating.

If you struggle to shop for or make whole foods for yourself at home, try a meal service specializing in quality, natural foods. We love My Fit Foods Beaverton for balanced, healthful meals that help take the pressure off of staying on track with nutrition goals.

Know what to cut out

• Caffeine

Cutting your morning cup of Joe may not be wholly necessary for good health. Suppose your time with a cup of coffee or tea is a precious ritual steeped (no pun intended) in mindfulness and moderation. In that case, the jury is out on whether it comes with negative health benefits. However, there are plenty of ways caffeine consumption can go awry and become a vice worth ditching. For example, if you're drinking it to excess, causing anxiety or the jitters, you may want to tone it down. Also, if you're getting your caffeine from sugary soda or energy drinks, the combination of additives and caffeine can carry some health risks. Bottom line, research your risks, assess your intake, and adjust your caffeine consumption to meet your health goals.

• Alcohol

Like with many things in life, moderation is essential when it comes to alcohol and health. Enjoying a glass of wine or the occasional cocktail isn't going to derail long-term health goals. Obviously, for some, avoiding alcohol completely is the best choice. Still, moderate drinking for many can be good for the heart and circulatory health, among other things. Like caffeine, know your risks, mind your intake, and match enjoying your lifestyle with your health goals.

• Tobacco

We're going to have to play tough love here and tell you there is no way to be a moderate smoker. Smoking isn't good for your health, so if you smoke, take the steps you need to take today to stop. You and your loved ones will thank you.

Embrace sleep

If a global pandemic has taught us anything, it's that slowing down is not only possible, but it's good for us. We don't have to rush around and be busy just for the sake of busy-ness. Relax. Read a book. Learn to be OK with more stillness – including sleep. Sleep plays a vital role in your physical and mental wellbeing. If you're tired, you're stressed, and then you make bad decisions about your health.

A shortage of sleep causes a wide range of dangerous health issues, including obesity, heart problems, insulin management, and mood. Get enough sleep, and all the new year's resolutions will be that much more doable.