Healthy eating, fitness training, lifestyle changes to adopt in the new year

KANSAS CITY, Mo. — We have officially entered a new year, and that means new chapters and new goals.

For some, the goal of the new year is to get a raise, for others, to save money, and for others, about 79% of Americans, it becomes healthy again.

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In recent years, health scientists, dietitians and biologists have studied the healthiest choices in diet, exercise and lifestyle. After many years of continuous research, many have come back with a narrowed down list of the best diets and lifestyles.

So, if you want to change your life in 2025, here’s what some of these experts reported:

Mediterranean diet

The Mediterranean diet is one of the top-ranked and most nutritious diets in the world, according to US News and World Report.

It prioritizes and emphasizes a well-balanced plate, with most meals containing a variety of fruits, vegetables, whole grains, healthy fats, fish, beans, nuts and poultry.

Benefits:

• Reduces the risk of heart disease

• Improves brain health and may prevent cognitive decline and dementia

• Reduces inflammation, including arthritis

• May prevent type 2 diabetes

• May help with autoimmune diseases

• May relieve feelings of depression

The best part about this diet is that it doesn’t revolve around restrictions like most short-lived food trends.

It is extremely durable and allows you to adapt and mix different cuisines to have a more complete and balanced diet.

Although most of the qualities of this diet are beneficial to the human body, like most good things, there is always something to consider.

There are not many risks associated with the Mediterranean diet; However, due to the lack of emphasis on restrictions, people may find themselves overeating and thinking that it won’t harm them because the food is healthy. This is totally false.

As with any food, moderation is key. There is a Japanese term based solely on this philosophy. It is, “Hara hachi bu”, which means “Eat until you are 80% full.”

According to the Cleveland Clinicthis term originated in the city of Okinawa, known for having one of the longest life expectancies and lowest rates of disease in the world, including heart disease, cancer and stroke.

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Here are some of the key ingredients of a Mediterranean diet:

Foods to buy

• extra virgin olive oil

• Fresh fruit, such as blueberriesstrawberries, figs, peaches, mangoes, pears and apples

• Fresh vegetables, such as spinach, kale, arugula, artichokes, eggplant, zucchini, sweet potatoes, Brussels sprouts, celery, onion and carrots

• Quinoa

• Oatmeal

• Farro

• Chickpeas

• Lenses

• Almonds

• Nut

• Flax seeds

• Chia Seeds

• Herbal milklike almond milk or oat milk

• Greek yogurt

• Chicken breasts

• Ground turkey

• Salmon

• Tuna

• Eggs

• Herbs (fresh or dried) and spicesincluding basil, oregano, rosemary, thyme and garlic

Foods to avoid

• Red meat

• Candy

• Processed foods

• Alcohol

• Butter

• Full-fat dairy products

• Sweet drinks

And if you’re looking for a meal plan, the Cleveland Clinic did you cover:

Breakfast

• Steel Cut Oats with Fresh, Ground Berries flax seeds

• Whole grain toast with nut butter and smoothie

• Greek yogurt topped with fruit and nuts

• Omelette with egg whites and fresh seasonal vegetables

Lunch

Dinner

Sides

Snacks

• A handful of nuts and seeds (lightly salted or without added salt).

• Fresh fruit, ideally local and seasonal

• Fat-free Greek yogurt and/or small piece of dark chocolate (at least 70% cocoa).

• Whole Grain Crackers with Hummus

• Raw Vegetables with Fat-Free Greek Yogurt Dip

In addition to a healthy diet, it is extremely important to make sure you drink enough water daily. It is said that almost half of Americans, or 47%, do not drink the recommended amount of water daily. CivicScience.com reported.

The daily intake, according to Mayo Clinicor approximately 15.5 cups for men and 11.5 cups for women. This helps the body regulate temperature, relieve joint pain, protect your sensitive tissues, and of course, eliminate any toxic waste.

Many of these nutrition-related habits are found in Blue zones all over the world, like Okinawa. The Blue Zone lifestyle is described in more detail below.

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Although diet is essential to your physical health, exercise is just as important.

Exercise not only has a positive impact on your physical health, but also on your mental health.

According to Brown University HealthDaily, regular physical activity can help increase your life expectancy. Specifically, moving your body in general is key to a healthy lifestyle, especially for people living in the Blue Zones – areas of the world where the population lives longer than the average human.

The type of exercise you choose isn’t the most important part, however. Just doing some sort of exercise that involves rapid breathing or sweating for about five to ten hours a week fits these areas.

But if you’re looking for some workout inspiration, BlueZones.com has all the information you could need. This is what he says:

1. Walk briskly for an hour every day

   • Find a specific treadmill or walking route near you and walk…that’s all you have to do! Listen to an audiobook, a new podcast, or your favorite playlist and relax while getting in some crucial physical activity.

2. Ride, run, or swim for about 30 to 40 minutes (including an additional two hours on weekends)

3. Stop taking the easy way out, if you can avoid it

   • Instead of taking the elevator or escalator, take the stairs. Instead of driving to the local café, walk there (only if possible). Instead of hiring someone to fix something, do it yourself.

   • Performing basic crafts and household chores can be the challenge your body needs to stay healthy and fit.

It can easily be argued that changing your diet and workout routine is a “lifestyle” choice. But “lifestyle,” in this context, means finding purpose, happiness, and meaning in the world.

As previously noted, people in Blue Zones do many essential things to extend their life expectancy and improve their quality of life. One of them is engaging in social atmospheres.

Finding a community, spending time with family and friends, volunteering for local events, relaxing after a long day, and finding things that satisfy you are very important for improving your overall mental, physical, and emotional health.

Although finding ways to feel “fulfilled” is a very personal thing and should be evaluated on an individual basis, BlueZones.com lists about 20 lifestyle choices and ideas that you can implement into your life.

Here’s what the website says:

1. Get a dog

2. Taste wine at 5 a.m.

3. Find a hobby or join a group

4. Sit down to eat meals with family and friends

5. Get at least 7.5 hours of sleep every night

6. Go out every day

7. Nourish your religion and spirituality

8. Get involved in your community

9. Volunteer more

10. Make new friends

11. Enjoy your meals before you leave

12. Register to become an organ donor

Regardless of this information, your health journey is entirely up to you and should be tailored to your lifestyle. If you simply rely on a list or someone else’s life, you will find that it is not easy to maintain.

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But if you plan to use these tips, consider them as a guideline or supplement.

Integrate it into your daily mental, physical and emotional health journey where You see good. Ultimately, the most important thing is that you feel happy, healthy, and proud of the life you lead.

Good luck and happy new year 2025!

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