7 Healthy Habits for the New Year and Beyond

1/23/2023

TUCSON, AZ (Jan. 23, 2022) – January symbolizes a time for change, but adopting better health habits isn’t limited to just one time of year. In fact, 77% of people who make New Year’s resolutions break them within just a few weeks.

One key to success: Keep your changes small and manageable. Here are a few things to try:

• Eat well: Incorporate nutrient dense whole foods into your diet like fruits, vegetables, whole grains, nuts and fish. Limit processed foods and sugar-sweetened drinks which are linked to obesity and heart disease.
• Exercise regularly: Only 150 minutes a week of moderate exercise can prevent stroke and heart disease, as well as help manage stress. Exercise can come in many simple forms – like walking, biking, and gardening. This year, find an activity you enjoy and look forward to that also increases your heart rate.
• Get better sleep: Low quality sleep is linked to an increased risk of obesity, weight gain and a negative impact on brain function. For better sleep, avoid caffeine at night, reduce screen time before bed, and keep a consistent sleep schedule.
• Decrease stress: Stress can cause serious health conditions like high blood pressure and heart disease. Practice self-care by doing your favorite activities and practicing mindfulness techniques (like meditation). If stress becomes overwhelming or chronic, consider talking with a mental health professional.
• Cut down on alcohol: The New Year is a great time to re-evaluate your relationship with alcohol. Drinking over the recommended limit (one drink per day for women and two drinks per day for men) is associated with health risks including impaired judgment, high blood pressure, heart disease, and some cancers.
• Stop smoking: If you smoke, stop. Over 16 million Americans live with chronic diseases caused by smoking, including lung disease and cancer. Smoking also increases the risk of premature death and exposes loved ones to second-hand smoke. Increase your life expectancy by as much as 10 years by giving up the habit.
• Visit your doctor: A study published by The Journal of The American Medical Association (JAMA) found that adults with primary care providers are more likely to fill prescriptions and to receive health screenings such as mammograms and colonoscopies. Kick off the year with a visit to your PCP for a wellness exam or to catch up on vaccinations.

Remember, even small, incremental lifestyle changes in lifestyle can make a big long-term difference to your overall health. Happy 2023!

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