Five health tips for starting your year off right
As we step into 2025, many of us are setting fresh goals and envisioning a healthier, happier year ahead. January is the perfect time to take stock of your wellbeing and implement small yet impactful changes to improve your health. To help you get started, here are five simple and effective health tips that can set the tone for a successful year ahead.
1. Embrace achievable health goals
It’s tempting to go all out with ambitious New Year’s resolutions, but unrealistic expectations can lead to burnout. Instead, focus on setting small, achievable goals that align with your lifestyle. For example, commit to walking 20 minutes a day or drinking an extra glass of water. A study published in the Journal of Behavioral Medicine highlights that incremental changes are more sustainable in the long run and contribute significantly to better health.
Make these goals measurable and track your progress. This approach not only keeps you motivated but also builds confidence as you achieve each milestone. Remember, consistency beats intensity when it comes to maintaining better health.
2. Prioritise nutrition
A balanced diet plays a crucial role in your overall wellbeing. Start the year by incorporating more whole foods into your meals, such as fruits, vegetables, lean proteins, and whole grains. Reduce processed foods and added sugars, which can contribute to fatigue and other health issues.
For guidance, the Harvard School of Public Health recommends following the “Healthy Eating Plate” model: half your plate should consist of vegetables and fruits, a quarter should be whole grains, and the remaining quarter should include healthy protein sources like fish, nuts, or beans.
3. Stay active, your way
Exercise doesn’t have to mean hours at the gym. Find activities you enjoy, whether it’s dancing, yoga, swimming, or hiking. The World Health Organisation suggests aiming for at least 150 minutes of moderate-intensity activity per week for adults. Regular physical activity improves cardiovascular health, boosts mood, and supports weight management.
If you’re pressed for time, even short bursts of activity can make a difference. Try a 10-minute stretch session in the morning or take the stairs instead of the elevator. The key is to integrate movement into your daily routine.
4. Prioritise rest and mental wellbeing
In our fast-paced lives, mental health often takes a backseat. Start the year by prioritising rest and relaxation. Aim for 7-9 hours of quality sleep each night, as recommended by the National Sleep Foundation. Proper sleep helps regulate mood, supports cognitive function, and reduces the risk of chronic illnesses.
In addition to rest, incorporate mindfulness practices such as meditation, journaling, or breathing exercises into your routine. These activities can lower stress levels and improve overall wellbeing. Remember, mental health is just as important as physical health when setting your new year health goals.
5. Take control of your health with at-home testing
Kick off the year by understanding your body better through reliable, convenient at-home testing. MyHealthChecked tests allow you to monitor key health markers, such as cholesterol levels and vitamin deficiencies. These insights can help you make informed decisions about your diet, fitness, and lifestyle choices.
The convenience of at-home testing means you can take charge of your health on your schedule. Whether you’re looking to fine-tune your nutrition or address specific concerns, knowing your baseline can empower you to set meaningful, data-driven goals for 2025.
Start your year with better health and wellbeing
Starting the new year with a clear understanding of your health can pave the way for lasting wellbeing. Small, consistent actions such as setting realistic goals, nourishing your body with wholesome foods, staying active in enjoyable ways, and prioritising rest can lead to big changes over time.
Take your first step by leveraging tools like MyHealthChecked's General Health Blood Test. This comprehensive test provides insights into your overall health, which may help you to make informed decisions and tailor your efforts to meet your unique needs. With a better understanding of your body, you can carefully consider your own health goals for 2025.
References
· Prochaska, J. J., Spring, B., & Nigg, C. R. (2010). The Science of Sustaining Health Behavior Change: The Health Maintenance Consortium. American Journal of Health Behavior, 34(6), 647–659. https://doi.org/10.5993/ajhb.34.6.2
· Harvard School of Public Health's Healthy Eating Plate: Harvard T.H. Chan School of Public Health. (n.d.). Healthy Eating Plate. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
· World Health Organisation. (2020). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
· National Sleep Foundation. How Much Sleep Do We Really Need?. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need