Everyone has had those well-intentioned resolutions, vowing to make big lifestyle changes, like losing weight, quitting smoking, or exercising every day. While you should always strive to live a healthier life, that doesn’t always mean making huge changes. There are many smaller tweaks you can make that will improve your overall health and quality of life. Plus, because they can be readily incorporated into your routine, they’ll be easier to keep up with in the future. When these simple steps become habits, they can result in a big positive effect on your health.
Without further ado, here are six realistic practices for better health next year and beyond!
Meditate. There’s a reason we put this at the top of our list. Meditation is thought to improve the flow of constructive thoughts and positive emotions, which can have a cascading effect on your overall well-being. Even routinely spending a few minutes meditating can make a big difference. Some people worry that meditation has the opposite effect, making them more stressed simply because their minds seem busier than ever. Our advice is to stick with it and keep your sessions short. Meditation isn’t about wiping all thoughts from your mind. It’s about being aware of what appears there.
New to meditating? It’s easier than most people think. Here how to do it:
- Find a place that is calm and quiet. Sit or lie in a comfortable position.
- Set a time limit. If you are new to meditating, choose a shorter amount of time, such as 5 or 10 minutes.
- Focus on your breath. Follow the movement as you breathe in and out.
- Be kind to your wandering mind. Your attention may be pulled in all sorts of directions as your mind wanders. When you notice this happening, just return your attention back to your breath.
- Repeat daily. That’s it!
Get to bed earlier. A lot of people don’t get the recommended seven to nine hours of sleep adults need per night. Over time, a shortage of sleep can raise the risk of a cardiac event, regardless of age, weight, or exercise habits.1 Sleep also allows the brain to recharge, and the body to repair and restore itself. If you are consistently sleep deprived, going to bed even 15 minutes earlier every night can help. Also, set a regular sleep/wake schedule and stick to it, even on weekends.
Exercise. There are many benefits to exercise, including the prevention of arthritis, diabetes, and heart disease. Exercise has also been shown to enhance and improve different components of the immune system. It improves your sleep quality, decreases stress, and supports a healthy immune system too.2 For the most benefit, try to get 150 minutes of moderate exercise each week—a goal that translates to just 30 minutes per day, five days per week.
Support your microbiome with a daily probiotic. Your gut is made up of trillions of bacteria, fungi, and other microbes that live in your small and large intestine. These microbes help digest the foods you eat, absorb the nutrients from those foods, and then eliminate the leftover waste. What’s more, about 70-80 percent of your immune system actually lies within the gut.3 An imbalance between the beneficial and harmful microbes that live in your intestines may contribute to digestive problems and other health issues. This is why it is so important to prioritize your gut health.
Incorporating a clinically studied probiotic supplement into your daily routine can help your beneficial bacteria flourish and aids in keeping harmful microbes in check. This can also help manage gas, bloating, and other minor gastrointestinal issues.4 Look for a probiotic that’s shelf-stable, which means it can safely be stored at room temperature. This makes it easy to take with you when you are on the go. It’s also important to make sure your probiotic is guaranteed to be viable at time of consumption.
Eat energy-boosting foods. Eating foods with a low glycemic index (whose sugars are absorbed slowly) may help you avoid the lag in energy that typically happens after eating refined sugars or starches that are absorbed quickly. Foods with a low glycemic index include whole grains, high-fiber veggies, nuts, and healthy oils like olive oil. For reference, proteins and fats have glycemic indexes close to zero.
Get those greens in. Most of us fall short when it comes to getting enough greens. This is where a quality green powdered drink mix can really help. It’s a great way to supplement a healthy diet with a boost of extra greens, vitamins, and antioxidants. What’s more, green drink mixes not only help you meet your daily veggie quota, they support almost every system in the body and can even boost your energy levels. Look for a powdered greens drink mix that contains chlorella, kelp, wheatgrass, barley grass, and other powdered greens that provide an array of concentrated vitamins and minerals essential for optimal health.
The good news is that it is never too early or too late to adopt healthy habits. When you’re young, you can build the foundation for a lifetime of good health. When you’re older, healthy habits can help lower your risk of developing future health problems or manage any ailments you may currently have. No matter when you start, adopting these six tips can also help you feel more energized every day!
References
- Nagai M, Hoshide S, Kario K. Sleep duration as a risk factor for cardiovascular disease – a review of the recent literature. Cardiology Reviews. 2010; 6(1): 54-61.
- Benefits of physical activity. Centers for Disease Control and Prevention. 2025. Available at: https://www.cdc.gov/physical-activity-basics/benefits/index.html
- Wiertsema SP, van Bergenhenegouwen J, Garssen J, et al. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients. 2021;13(3):886.
- Hungin APS, Mitchell CR, Whorwell P, et al. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. Alimentary Pharmacology and Therapeutics. 2018 Apr;47(8):1054-70.
This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.
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