Dr. Nicole Safir: 5 Ways to Be Healthier in the New Year

As we welcome a new year and a new president. It’s a good time to re-evaluate our habits. and make meaningful changes to do our part in making America healthy again.

It’s easy to get overwhelmed by ambitious New Year’s resolutions and hottest health trends, many of which are forgotten during the summer. I find that small steps help. Actionable actions can lead to lasting results.

Here are five things that will make you feel better next year:

Exercise is important. Start with a small, manageable goal, such as walking 10,000 steps a day or 30 minutes of moderate intensity exercise 5 days a week. (Istock)

1. Prioritize preventive care

Too often we neglect preventative health measures. But they can save lives. As a doctor, I mourn the loss of even a single patient to a preventable cause. or because their disease was diagnosed too late. It is astonishing 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 keep up with recommended screenings for your age and gender. For example, women over 40 should consider a mammogram. Meanwhile, men and women should be screened for colon cancer by age 45, and everyone should have their blood pressure and cholesterol levels checked regularly. You know your body better than anyone else. If you notice a change See your doctor.

Tip: Prevention and early detection It is the foundation of long-term health. On average, January, March, and May are the busiest months for medical offices. Therefore, consider scheduling your regular annual exam in February. and make an appointment to see a specialist doctor and get a cancer screening in April

2. Move more Sit less

Exercise is important. But you don’t have to run a marathon or be a fitness expert to reap the benefits. Start with a small, manageable goal, such as walking 10,000 steps a day or 30 minutes of moderate intensity exercise 5 days a week. Use the stairs instead of the elevator. Or go for a walk inside or outside during your lunch break. Consider adding a weighted vest during your walk for additional benefits. Movement not only helps in maintaining a healthy weight. But it also reduces the risk of chronic conditions such as heart disease, diabetes, and some cancers. and chronic pain It’s also good for your mental health!

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Tip: Set aside just 10 minutes a day for movement. Whether it’s brisk walking, yoga, stretching. or exercise on the board If you stand for a long time Lift your calves to get blood flowing and stimulate your muscles. Avoid elevators and drive-thrus. forcing the body to move

3. Nourish your body

Adopting healthy eating habits doesn’t mean depriving yourself of happiness or limiting yourself to only organic ingredients. Focus on incorporating nutrient-dense foods into your diet. Eat the Rainbow means aim to eat a variety of colorful fruits and vegetables. Lean protein, such as chicken and salmon Whole grains and healthy fats every day

Make 2025 the year you start drinking more water and eliminating sugar from your coffee. (Istock)

Simple changes like swapping out sweetened snacks for almonds, pistachios, and a handful of blueberries. Or adding spinach to your morning omelet. It 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 over-the-top coffee drinks, make 2025 the year you start drinking more water and removing sugar from your coffee.

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Tip: Try adding fresh ingredients like mint, lemon, and cucumber to your water if you can find fresh water or try adding sugar-free sparkling water. For coffee, add raw honey, cinnamon, or nutmeg for a healthy flavour.

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. Practicing meditation, yoga, or journaling for a few minutes each day can help.

You can start a gratitude journal by writing down three things you are grateful for each day. When you feel overwhelmed and focus on the negative aspects that may be happening in your life. Remind yourself of the good things. By reading your thanks If you feel bad Don’t hesitate to contact friends or family. Sharing your ideas with interested people can make all the difference.

Tip: If you are struggling with anxiety or depression Seek professional help. There’s no shame in prioritizing your mental health. If your mind is not strong The body is not strong either.

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5. Sleep smarter

Quality sleep is often underestimated. But it is important for overall health. Adults should aim for seven to nine hours of sleep per night. It’s not just about how long you sleep. It’s also about sleeping at the same time each night.

Create a bedtime routine that signals your body and mind that it’s time to wind down. This may include dimming the lights. Avoid screens. Or sip on a cup of herbal tea. For example, try turning off electronic devices an hour before bed and keeping your bedroom cool and dark to promote restful sleep.

Quality sleep is often underestimated. But it is important for overall health. (Istock)

Tip: You can also try writing down a list of your to-dos or concerns on paper before bed to get them out of your mind. They will be there in the morning. But now it’s time to rest.

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As we enter the new year Adopting a healthy lifestyle doesn’t have to mean a complete overhaul. Small, consistent changes often make the biggest difference.

With a simple adjustment just a few times You’ll build the foundation for better overall health. Create lasting habits that set the tone for a bright and balanced year ahead. We can all do a little more to make ourselves feel better.

Click here to read more from DR. Nicole Safir.