As the new year approaches, it’s the perfect time to focus on habits that promote physical, mental, and emotional well-being. Here are some expert tips to help you embrace a healthier lifestyle in 2025.
Eat and Move
Maintaining a healthy diet and regular exercise routine can reduce stress, boost mood, and prevent chronic conditions. Even during vacations or hectic periods, prioritize balanced meals and physical activity. Dr. Neeta Jain, medical director of the integrative medicine program at Sutter’s Palo Alto Medical Foundation, emphasizes the benefits of simple activities like a 30-minute daily walk, which can significantly lower stress levels. “You might be surprised at how much better you can feel with just a few simple changes,” Dr. Jain says.
Adapt Exercise to Your Lifestyle
As we age, our joints and responsibilities change, making lower impact exercises a great option. Dr. Chill Yee, clinical team lead for Sutter Roseville’s department of orthopedics and podiatry, recommends activities like biking, water aerobics, or using an elliptical machine to protect joints while staying active. “I discovered water aerobics by chance while vacationing in Montana, and I was amazed at how effective and gentle it was on my joints,” Dr. Yee shares.
For those with intense exercise routines, Dr. Yee advises allowing your body to recover with light stretching and replenishing glycogen stores through hydration and calorie intake. Athletes should aim to refuel within one to two hours of exercise to optimize recovery.
Monitor Your Diet
A healthy diet is one of the most powerful tools for preventing chronic diseases such as heart disease and Type 2 diabetes. Dr. Mat Hernandez, an internal medicine physician at Sutter Health, advocates for minimally processed, nutrient-dense foods. Keeping fresh and healthy options available at home can lead to better health outcomes and reduced healthcare costs.
Practice Relaxation
Daily relaxation exercises can help manage stress. To practice the “relaxation response,” sit quietly, close your eyes, and focus on a calming word like “release.” Breathe deeply and relax your muscles. Practicing this for 10–20 minutes can bring peace and clarity to your day.
Prioritize Sleep
Sleep is a cornerstone of good health. A lack of rest can lead to a slowed metabolism and poor dietary choices. Establish a calming bedtime routine, such as reading a book or sipping herbal tea, to ensure you get enough restorative sleep.
Mental Health Matters
Mental health is an essential component of well-being. Last fall, Sutter Health expanded its Scout app to support youth ages 13 to 22 and their caregivers. Available in English and Spanish, the app provides tools to build resilience and manage stress, making mental health resources more accessible than ever.
Join a Group
Connecting with others can transform your health journey. Many patients mention that joining a nutrition group help improve overall health, provided emotional support, and creates lifelong connections. Support groups can also address physical, emotional, and mental needs, enhancing quality of life.
Start the year with these simple but effective habits, and set the tone for a healthier, happier 2025.
