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How do we welcome a a new year and a new presidentnow is the perfect time to reevaluate your habits and make meaningful changes to do your part in restoring America’s health.
It’s easy to be overwhelmed with ambition New Year’s resolutions and health fads, many of which are forgotten by summer. I have found that small actionable steps can lead to lasting results.
Here are five things to start feeling better next year:
Physical activity is required. Start with small, achievable goals, such as walking 10,000 steps a day or incorporating 30 minutes of moderate exercise five days a week. (iStock)
1. Give priority to prevention
Too often we neglect preventive measures, but they can save lives. As a doctor, I regret losing even one patient to a preventable cause or because their condition was diagnosed too late. It is staggering to know that hundreds of thousands of deaths are preventable every year. And living with an untreated chronic disease reduces our quality of life.
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Schedule an annual checkup and follow the recommended screenings for your age and gender. For example, women over 40 should consider a mammogramwhile men and women should be screened for colon cancer by age 45. And everyone should have their blood pressure and cholesterol checked regularly. You know your body better than anyone. If you notice changes, see a doctor.
Tip: Prevention and early detection are the foundation of long-term health. On average, January, March, and May are the busiest months for medical offices, so consider scheduling your routine annual exam in February and your specialty appointment and cancer screening in April.
2. Move more, sit less
Physical activity is important, but you don’t have to run marathons or be an expert at the gym to reap the benefits. Start with small, achievable goals, such as walking 10,000 steps a day or incorporating 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 added benefit. Exercise not only helps maintain a healthy weight, but also reduces the risk of chronic diseases such as: heart disease, diabetessome cancers and chronic pain. It’s also good for your mental health!
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Tip: Set aside just 10 minutes a day to move, whether it’s brisk walking, yoga, stretching or plank exercises. If you stand for long periods of time, lift your calves to keep blood flowing and stimulate your muscles. Also avoid elevators and car rides, make your body move.
3. Nourish your body
Adopting healthy eating habits doesn’t mean depriving yourself of joy or limiting yourself to only organic, raw ingredients. Focus on including nutrient-dense foods in your diet. Eat the colors of the rainbow, meaning try 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 cut sugar out of your coffee. (iStock)
A simple change, like swapping sugary snacks for a handful of almonds, pistachios, blueberries, or adding spinach to your morning omelet can make a big difference over time. Avoid restrictive fad diets and focus on balance and sustainability. If you still enjoy sugary drinks like soda or excessive coffee drinks, make 2025 the year you start drinking more water and remove the sugar with your coffee.
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Tip: Try adding fresh ingredients like mint, lemon and cucumber to your water if you find the water bland, or try sugar-free sparkling water. Add some raw honey, cinnamon, or nutmeg to your coffee for a healthier flavor.
4. Prioritize mental health
Mental health is just as important as physical health. This year, make time for activities that reduce stress and improve your emotional well-being. Practices like meditation, yoga, or simply journaling for a few minutes each day can help.
You can start a gratitude journal each morning by writing down three things you are grateful for. If you’re feeling down and focusing on the negative things that can happen in life, remind yourself of the good by reading your gratitude. If you’re feeling down, don’t hesitate to reach out to a friend or family member – sharing your thoughts with someone who cares can make all the difference.
Tip: If you struggle with anxiety or depression, seek professional help – there’s no shame in making your mental health a priority. If your mind isn’t healthy, your body won’t be either.
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5. Sleep smarter
Sleep quality is often underestimated, but is critical to overall health. Adults should sleep from seven to nine hours a day. It’s not easy about how long you sleep however, it’s also about sleeping at the same time every night.
Create a bedtime routine to signal to your body and mind that it’s time to relax—this could include dimming the lights, avoiding screens, or sipping a cup of herbal tea. For example, commit to turning off electronics an hour before bed and keeping your bedroom cool and dark to promote restful sleep.
Sleep quality is often underestimated, but is critical to overall health. (iStock)
Tip: You can also write down your to-do or to-do lists on paper before you go to bed to get rid of them from your memory. They will be in the morning, but for now it’s time to rest.
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Entering the new year, adoption of a healthy lifestyle doesn’t have to mean a complete overhaul – it’s often the small, incremental changes that make the biggest difference.
With a few simple adjustments, you’ll build a foundation for improved overall health, creating sustainable habits that will set the tone for a bright and balanced year ahead. We can all do a little more to feel better.
