We often see New Year's resolutions related to health, with getting fit and stopping smoking at the top. These are great ideas, but they can often feel daunting and overwhelming. One slip and you feel like you have failed. Too many individuals throw in the towel on their specific goal by February. So instead, let’s start with the resolution to make 2026 your “Year of Health.” There are many different ways to succeed in your Year of Health, and it looks different for everyone. It can be physical, psychological or both! Here are some ideas.
Eat To Nourish Your Body
Remember what they say - you are what you eat! Swap drastic fad diets for realistic, steady and balanced nutritional habits that you can sustain long-term. Eat more fruits and vegetables, choose healthy complex carbohydrates like whole grains, and be sure to get enough protein. Avoid ultra-processed foods - you know the ones with 20 ingredients on the label that you can’t pronounce! Fresh, real, whole food is the key. Avoid sugary drinks and limit alcohol consumption. Be sure to drink plenty of water every day.
Get Moving
Physical activity supports mood, heart health and energy. The American Heart Association suggests at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise each week. Adding strength training two days each week helps burn calories, increase lean muscle mass and reduce body fat. No matter what you choose, pick exercises you enjoy, which means you’re more likely to continue. Even if you are starting from a very sedentary lifestyle, any increase in regular exercise is beneficial. Start with a 10-minute walk every day, take the stairs instead of the elevator and park at the back of the parking lot. Remember, it is all about improvement rather than perfection. We can increase one step at a time.
Sleep More, Stress Less
Adequate sleep encourages a healthy metabolism, a strong immune system and a good mood. Experts suggest seven to nine hours of good sleep nightly for most adults. Stay away from screens 30 minutes to one hour before going to bed. A calm bedtime routine, such as meditation or reading, can help set you up for successful sleep. During your waking hours, try lessening stress with practices such as yoga, deep breathing techniques and journaling. When stress, anxiety or insomnia becomes overwhelming, quickly reach for a mental health professional. Sleep is vital. If it means leaving the dishes in the sink overnight so you can get a good night’s rest, so be it!
Make Preventive Care a Priority
Before 2026 gets away from you, book your annual wellness exams. In addition to a general physical exam, get important screening tests. These include cholesterol, blood pressure, diabetes and age-appropriate cancer screenings. Screenings are great ways to catch diseases early, which could allow for easier treatment. Many parents and caretakers put themselves on the back burner for too long while focusing on their loved ones. Remember that your health is important too, and you cannot help anyone else if you are in poor health!
The author, Esther Russell, DNP, FNP-C, practices at AllCare Primary & Immediate Care.