Dr. Nicole Safia: 5 ways to get healthy in the new year

With a new year and a new president, now is the perfect time to rethink 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 trendy health trends, many of which are forgotten by summer. It turns out that small actionable steps can lead to lasting results.

Here are five things you can do to feel better in the year ahead.

1. Prioritize preventive care

Too often we ignore preventive health measures, but these can sometimes save lives. As a physician, I mourn the loss of even one patient to preventable causes or because the disease was diagnosed too late. It's amazing to know that hundreds of thousands of deaths each year are preventable. And living with an untreated chronic illness reduces your quality of life.

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Schedule annual checkups and stay informed of recommended tests based on your age and gender. For example, women over age 40 should consider getting a mammogram, and both men and women should be screened for colon cancer by age 45. Also, everyone should check their blood pressure and cholesterol levels regularly. You know your body better than anyone else. See your doctor if you notice any changes.

Tip: Prevention and early detection are the foundation of long-term health. On average, January, March, and May are the busiest months for healthcare providers, so consider scheduling your annual exam in February and specialty appointments and cancer screenings in April. Please.

2. Sit less and move more.

Physical activity is essential, but you don't have to run a marathon or be a gym expert to reap the benefits. Start with small, manageable goals, like walking 10,000 steps a day or getting 30 minutes of moderate exercise five days a week. During your lunch break, take the stairs instead of the elevator or take a walk inside or outside your building. Consider adding a weighted vest during your walks for added benefit. Being physically active not only helps you maintain a healthy weight, but it also reduces your risk of chronic diseases such as heart disease, diabetes, certain cancers, and chronic pain. It's also good for your mental health!

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Tip: Set aside 10 minutes a day to move your body, whether it's a brisk walk, yoga, stretching, or plank exercises. If you're standing for long periods of time, do calf raises to keep blood flowing and stimulate your muscles. Also, avoid elevators and drive-throughs, and force yourself to move.

3. Nourish your body

Adopting healthier eating habits doesn't mean depriving yourself of pleasure or limiting yourself to only organic ingredients. Focus on incorporating nutritious foods into your diet. Eating the colors of the rainbow means aiming to eat a variety of colorful fruits and vegetables, lean proteins like chicken and salmon, whole grains, and healthy fats every day.

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Simple changes like replacing sugary snacks with almonds, pistachios, or 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 prefers sugary drinks like soda or excessive coffee drinks, make 2025 the year you start drinking more water and eliminate sugar from your coffee.

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Tip: If your water seems bland, try infusing it with fresh ingredients like mint, lemon, or cucumber, or try unsweetened sparkling water. For coffee, add raw honey, cinnamon, and nutmeg for a healthier flavor.

4. Prioritize your mental health

Mental health is just as important as physical health. This year, make time for activities that reduce stress and improve your mental health. Habits like meditation, yoga, or writing in a journal for a few minutes each day can help.

You can start a gratitude journal by writing down three things you're grateful for each morning. When you're feeling overwhelmed and focusing on the negative aspects that can happen in your life, read Gratitude to remind yourself of the good. 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 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 healthy either.

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5. Sleep smarter

Quality sleep is often underestimated, but it's extremely important to your overall health. Adults should aim for 7 to 9 hours of sleep per night. However, it's not just the time you sleep, it's also important to go to bed at the same time every night.

Create a bedtime routine to let your body and mind know it's time to relax. This may include dimming the lights, avoiding screens, and drinking 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.

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Tip: You can also consider writing out your to-do list or worries before bed to get them out of your head. We'll be there in the morning, but now it's time to rest.

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Adopting a healthier lifestyle in the new year doesn't have to mean a complete overhaul. Small, consistent changes often make the biggest difference.

With a few simple adjustments, you can create sustainable habits that build a foundation for improving your overall health and setting the tone for a vibrant, balanced year ahead. can. We can all do a little more to feel better.

Click here to read more about Dr. Nicole Safia