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Because we are one new year and a new presidentnow is the perfect time to reassess our habits and make meaningful changes to do our part in making America healthy again.
It’s easy to get overwhelmed by being ambitious Good intentions for the new year and fad health trends, many of which are forgotten by summer. I have discovered that small, actionable steps can lead to lasting results.
Here are five things to help you feel better in the coming year:
Physical activity is essential. Start with small, manageable goals, such as walking 10,000 steps a day or getting 30 minutes of moderate exercise five days a week. (iStock)
1. Prioritize preventive care
Far too often we ignore preventative health measures, but these can be life-saving. As a physician, I regret that even one patient has been lost due to a preventable cause or because the disease was diagnosed too late. It is staggering to know that hundreds of thousands of deaths each year are preventable. And living with an untreated chronic illness reduces our quality of life.
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Schedule your annual checkup and stay up to date on recommended screenings for your age and gender. For example, women over 40 should do that consider mammogramswhile men and women should screen for colon cancer at age 45. And everyone should routinely check their blood pressure and cholesterol levels. You know your body better than anyone. If you notice a change, see your doctor.
Tip: Prevention and early detection are the foundation for long-term health. On average, January, March, and May are the busiest months in medical offices, so consider scheduling your annual routine exam in February and arranging any special appointments and cancer screenings in April.
2. Move more, sit less
Physical activity is essential, but you don’t have to run marathons or be a gym expert to reap the benefits. Start with small, manageable goals, such as walking 10,000 steps a day or getting 30 minutes of moderate exercise five days a week. Take the stairs instead of the elevator or take a walk inside or outside the building during your lunch break. Consider adding a weighted vest on your walks for an added benefit. Exercise not only helps maintain a healthy weight, but also reduces the risk of chronic conditions heart disease, diabetescertain types of cancer and chronic pain. It’s also good for your mental health!
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Tip: Set aside just 10 minutes a day for exercise, whether it’s a brisk walk, yoga, stretching or plank exercises. If you are standing for long periods of time, raise your calf to get blood flowing and stimulate the muscles. Also avoid elevators and drive-thrus, force your body to move.
3. Nourish your body
Adopting healthier eating habits doesn’t mean depriving yourself of joy or limiting yourself to only organic raw materials. Focus on including nutrient-dense foods in your diet. Eat the colors of the rainbow, which means trying to eat colorful fruits and vegetables, lean proteins like chicken and salmon, whole grains and healthy fats every day.
Make 2025 the year you start drinking more water and cutting out the sugar from your coffee. (iStock)
A simple change, like swapping sugary snacks for a handful of almonds, pistachios, blueberries, or adding spinach to your morning omelette, can make a big difference over time. Avoid restrictive fad diets and focus on balance and sustainability. If you’re still someone who enjoys sugary drinks like soda or over-the-top coffee drinks, make 2025 the year you start drinking more water and remove the sugar of your coffee.
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Tip: Try spicing your water with fresh ingredients such as mint, lemon and cucumber if you find the water bland, or try one of the non-carbonated waters. For coffee, add some raw honey, cinnamon or nutmeg for a healthier tasting alternative.
4. Prioritize mental health
Mental health is just as important as physical health. This year, spend time doing activities that reduce stress and improve your emotional well-being. Exercises such as meditation, yoga, or simply journaling for a few minutes every day can help.
That’s possible start a gratitude journal by writing down three things you are grateful for every morning. When you feel overwhelmed and focus on the negative aspects that can happen in life, remind yourself of the good by reading your gratitude. If you are feeling down, don’t hesitate to reach out to friends or family; sharing your thoughts with someone who cares about you can make all the difference.
Tip: If you suffer from anxiety or depression, seek professional help. There’s no shame in prioritizing your mental health. If your mind isn’t healthy, your body won’t be either.
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5. Sleep smarter
Quality sleep is often underestimated, but it is critical to overall health. Adults should aim for seven to nine hours of sleep per night. It’s not alone about how long you sleep But it’s also about sleeping at the same time every night.
Create a bedtime routine to let your body and mind know it’s time to wind down. For example, consider dimming the lights, avoiding screens or drinking a cup of herbal tea. For example, make sure you turn off electronics an hour before bedtime and keep your bedroom cool and dark to promote a good night’s sleep.
Quality sleep is often underestimated, but it is critical to overall health. (iStock)
Tip: You might also consider writing down your to-do lists or worries before you go to bed to get them out of your mind. They will be there tomorrow morning, but for now it’s time to rest.
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As we step into the new year, embracing a healthier lifestyle does not have to mean a complete overhaul; it’s often the small, consistent changes that make the biggest difference.
With a few simple adjustments, you’ll build a foundation for better overall health, creating lasting habits that set the tone for a vibrant and balanced year ahead. We can all do a little more to make ourselves feel better.
