As we welcome a new year, it’s the perfect time to set health goals that are both achievable and transformative. Whether you’re looking to boost your energy, improve hormone balance, or simply feel your best, my top five health tips are here to guide you through 2025.
1. Make It, Don’t Fake It
Take control of your nutrition by planning and prepping your meals. Here’s how:
Schedule a weekly meal planning day: Choose a day to map out your meals for the week, focusing on balanced, wholesome options.
Prep and batch cook: Dedicate time to prepping ingredients or cooking in batches. This saves time and reduces the temptation to rely on processed foods.
Balance your macronutrients: Every meal should include lean protein, a complex carbohydrate, and healthy fats. Examples include salmon with quinoa and avocado or lentil curry with olive oil and roasted veggies.
Watch portions but load up on veggies: Non-starchy vegetables should fill half your plate, delivering fiber, vitamins, and minerals to keep you full and energized.
2. You’ve Got to Move It, Move It
Daily movement is non-negotiable for long-term health. Here’s your roadmap:
Move your body daily: Whether joining a gym, signing up for an online fitness program, or heading outdoors, make movement part of your routine.
Incorporate strength training and cardio: Aim for strength training three times per week and cardio twice weekly to build muscle, boost metabolism, and improve heart health.
Walk daily: While 10,000 steps is a well-known goal, research suggests that walking 7,500 steps per day can reduce premature mortality by 65%. Every step counts, so move as much as you can.
3. You’re Sweet Enough
Added sugar sneaks into many foods, but reducing it can profoundly impact your health:
Track your intake: Women should aim to consume no more than 24 grams of added sugar per day.
Focus on whole, fresh foods: Choosing unprocessed, nutrient-dense options makes cutting back on sugar easier.
Opt for homemade treats: When you crave something sweet, bake at home using natural sweeteners like monk fruit or stevia. This keeps your blood glucose levels stable, reducing cravings and supporting hormone balance.
4. Do You Have a Hobby?
Reducing stress isn’t just about yoga and meditation (though they’re great!). Finding joy in hobbies can also work wonders for your well-being:
Try something new: Pickleball, creative writing, cross-country skiing, painting, pottery, volunteering, indoor beach volleyball, or dancing - staying active or doing something creative are the two of the best ways to flush cortisol (stress hormone) from your body.
Make time for fun: Hobbies are a form of self-care that recharge your mind and body. Remember, self-care isn’t selfish—it’s necessary.
5. Get More Zzz’s
Sleep is the cornerstone of health, yet it’s often overlooked. Here’s how to prioritize rest:
Wind down with a book: Swap scrolling TikTok for a calming bedtime routine.
Aim for 7-9 hours of sleep: Quality sleep can support weight management, mental health, immune system function, and cognitive function, and lower your risk for chronic disease.
By focusing on these five areas—nutrition, movement, sugar intake, stress reduction, and sleep—you’ll set yourself up for a healthier and more vibrant 2025. Small, consistent changes can lead to big results. Here’s to making this year your healthiest yet!
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