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As we welcome a A new year and a new presidentit’s the perfect time to rethink our habits and make meaningful changes to help make America healthy again.
It’s easy to get overwhelmed by ambition New Year’s Resolutions and fashion health trends, many of which are forgotten during the summer. I’ve found that small, actionable steps can lead to lasting results.
Here are five things to start feeling better in the coming year:
Physical activity is essential. Start with small, achievable goals, like walking 10,000 steps a day or getting in 30 minutes of moderate exercise five days a week. (iStock)
1. Prioritize preventive care
Too often we neglect preventive health measures, but they can save a life. As a physician, I regret losing even one patient to a preventable cause or because their disease was diagnosed too late. It is astounding to know that hundreds of thousands of deaths each year are preventable. And living with an untreated chronic disease reduces our quality of life.
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Schedule your annual check-up and stay up-to-date on the recommended check-ups for your age and gender. For example, women over 40 should consider a mammogramwhile men and women should be screened for colon cancer by the age of 45. And everyone should have their blood pressure and cholesterol levels checked routinely. You know your body better than anyone. If you notice a change, see your doctor.
Tip: Prevention and early detection are the basis of long-term health. On average, January, March and May are the busiest months for medical offices, so consider scheduling your routine annual check-up in February and booking specialist and cancer screenings in April.
2. Move more, sit less
Physical activity is essential, but you don’t have to run marathons or be an expert in the gym to reap the benefits. Start with small, achievable goals, like walking 10,000 steps a day or getting in 30 minutes of moderate exercise five days a week. Take the stairs instead of the elevator or go for a walk inside or outside the building during your lunch break. Consider adding a weighted vest while walking for added benefit. Exercise not only helps maintain a healthy weight, but also reduces the risk of chronic conditions such as: heart disease, diabetescertain types of cancer and chronic pain. It’s also good for your mental health!
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Tip: Take 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, elevate your calves to keep blood flowing and stimulate your muscles. Also, avoid elevators and driving through cars, force your body to move.
3. Nourish your body
Adopting healthier eating habits does not mean depriving yourself of joy or limiting yourself to only organic ingredients. Focus on including nutrient-dense foods in your diet. Eat the rainbow, which means 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 replacing sugary snacks with 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’re still someone who enjoys sugary drinks like soda or excessive coffee, make 2025 the year you start drinking more water and remove the sugar from 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 some of the sugar-free sparkling waters. Add some raw honey, cinnamon or nutmeg to your coffee for a healthier flavor alternative.
4. Prioritize mental health
Mental health is just as important as physical health. This year, dedicate time to 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 every morning write down three things you are grateful for. 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’re feeling down, don’t hesitate to reach out to friends or family – sharing your thoughts with someone who cares can make a big difference.
Tip: If you struggle with anxiety or depression, seek professional help – there’s no shame in putting your mental health first. If your mind is not healthy, neither will your body.
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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 just about how long you sleep but 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 the screen or drinking a cup of herbal tea. For example, commit to turning off electronics an hour before bed and keeping your bedroom cool and dark to encourage restful sleep.
Quality sleep is often underestimated, but it is critical to overall health. (iStock)
Tip: You can also consider writing down a list of to-dos or worries on paper before bed to get them out of your mind. He’ll be there in the morning, but for now it’s time to rest.
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As we enter the new year, adopting a healthier lifestyle it doesn’t 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 improved overall health, creating sustainable habits that set the tone for a vibrant and balanced year ahead. We can all do a little more to feel better.
