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We also welcome A New year, new presidentIt's the perfect time to reevaluate our habits and make meaningful changes to do our part in making America healthy again.
It's easy to get overwhelmed by ambition New Year's Resolutions And fad health trends, many of which are forgotten by summer. I've found that small, actionable steps can produce lasting results.
Here are five things to start feeling better next year:
Physical activity is essential. Start with small, manageable goals, such as walking 10,000 steps a day or incorporating 30 minutes of moderate exercise five days a week. (Istock)
1. Prioritize preventive care
Often times, we neglect preventive health measures, but they can be life-saving. As a doctor, I grieve the loss of a single patient to a preventable cause, or because their illness was diagnosed too late. It is amazing to know that hundreds of thousands of deaths every year are preventable. Living with an untreated chronic disease reduces our quality of life.
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Schedule your annual checkup and stay up to date on recommended screenings based on your age and gender. For example, women over the age of forty should Consider a mammogramWhile men and women should undergo colon cancer screening at the age of 45 years. Everyone should routinely check their blood pressure and cholesterol levels. You know your body better than anyone else. If you notice a change, go see your 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 get any specialty appointments and cancer screenings in April.
2. Move more and sit less
Physical activity is essential, but you don't need 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 incorporating 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. Movement not only helps maintain a healthy weight, but also reduces the risk of chronic diseases such as Heart disease and diabetesSome types of cancer and chronic pain. It's also good for your mental health!
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Tip: Devote just 10 minutes a day to movement, whether that's brisk walking, yoga, stretching or planking. If you've been standing for a long time, do calf raises to keep blood flowing and stimulate your muscles. Also, avoid elevators and driving on the streets, and force your body to move.
3. Nourish your body
Adopting healthy eating habits does not mean depriving yourself of happiness or restricting yourself to only organic raw ingredients. Focus on incorporating nutrient-dense foods into your diet. Eat the colors of the rainbow. Aim to eat colorful fruits and vegetables, lean proteins like chicken and salmon, whole grains, and healthy fats daily.
Make 2025 the year you start drinking more water and removing sugar from your coffee. (Istock)
A simple change, like replacing sugary snacks with a handful of almonds, pistachios, and berries or adding spinach to your morning omelet, can make a big difference over time. Avoid restrictive diets and focus on balance and sustainability. If you're still someone who enjoys sugary drinks like soda or coffee drinks, make 2025 the year you start drinking more water and drinking more water. Remove sugar From your coffee.
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Tip: Try adding fresh ingredients to your water such as mint, lemon and cucumber if you find the water bland or try some sugar-free sparkling water. For coffee, add some raw honey, cinnamon, or nutmeg for a healthy flavor alternative.
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 health. Practices such as meditation, yoga, or just journaling for a few minutes each day can help.
You can Start a gratitude journal By writing down three things you are grateful for every morning. When you feel overwhelmed and focused on the negative aspects that can happen in life, remind yourself of the good things by reading your gratitude journal. 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're struggling with 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.
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5. Sleep smarter
Good sleep is often underestimated but is important for overall health. Adults should aim to sleep seven to nine hours per night. It's not just About how long you sleep However, it's also about falling asleep at the same time every night.
Create a bedtime routine to signal your body and mind that it's time to wind down — this might include dimming the lights, avoiding screens, or sipping a cup of herbal tea. For example, commit to turning off electronic devices an hour before bed and keeping your bedroom cool and dark to promote restful sleep.
Good sleep is often underestimated but is important for overall health. (Istock)
Tip: You can also consider writing down your to-do lists or worries on paper before going to bed to remove them from your mind. They'll be there in the morning, but for now, it's time to rest.
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As we step into the new year, Adopt 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 tweaks, you'll build a foundation for improved overall health, and create sustainable habits that set the tone for a vibrant, balanced year. We can all do a little more to make ourselves feel better.
