The arrival of the new year often brings a surge of energy to improve various aspects of our lives. For many, this new beginning is an opportunity to reflect on their personal goals, their professional ambitions and their lifestyle in general. Among these, fitness often takes center stage, with many promising to get fit, embark on a transformation journey and hit the gym with new enthusiasm.
But remember, it’s the little things that matter the most. This common saying applies to many situations, but it is especially true when it comes to our health. Whether it’s increasing your water intake, making small dietary changes, or ditching phone use during meals, these simple lifestyle adjustments can have a significant impact on your well-being .
Chances are you already know what’s good and what’s not for your health, but listen to health experts who want you to stick to minor lifestyle changes that can truly transform your health for the better.
Hello, hydration
Staying hydrated is important for many bodily functions such as transporting nutrients and oxygen to cells, regulating body temperature, lubricating joints, and protecting organs and tissues. It also helps with digestion, maintaining energy, and even skin health. So you know how important it is!
“Start your day with a glass of water and try to drink at least 8 glasses a day. Staying hydrated boosts metabolism, supports organ function and improves skin health,” suggests Dr Balakrishna GK, HOD and Senior Consultant, Internal Medicine, Gleneagles BGS Hospital Kengeri, Bengaluru.
To ensure you don’t run out of drinking water regularly, carry a reusable water bottle and set reminders on your phone. You can also flavor it with your favorite fruits or herbs if you find drinking plain water unappealing.
Prepare your meals correctly (focus on protein)
According to the Indian Council of Medical Research (ICMR), as of May 2024, 56.4% of the total disease burden in India was linked to poor diet. While it’s crucial to avoid eating processed and ultra-processed foods on a regular basis, it’s just as important to be careful with your home-cooked meals.
However, that doesn’t mean you can eat anything and everything just because it’s home-cooked. Contrary to popular belief, Homemade meals are not always healthyespecially if it is not properly plated or contains too much oil, sugar or salt. Approach your meals from a balanced perspective: your daily diet should include fiber, lean proteins, carbohydrates, healthy fats and essential micronutrients.
“Start eating a varied, fiber-rich diet. Eat good amounts of fruits, vegetables, whole grains, legumes and nuts which feed the best gut bacteria. Fermentable foods like yogurt, kefir, and kimchi contain probiotics and support a healthy population of microbiomes. Avoid many processed foods containing refined sugar and unhealthy fats, which can also be deadly to gut bacteria,” suggests Dr Kapil Jamwal, clinical director of the department of gastroenterology and hepatology at Marengo Asia Hospital Gurugram.
Pay essential attention to protein, as it helps build and repair tissue, supports muscle growth, and plays a crucial role in maintaining overall health and satiety. For information, the Indian Council of Medical Research (ICMR) has set the daily protein requirement at 0.83 grams per kg per day for adults.
So fill half the plate with vegetables and fruits, a quarter with lean protein and a quarter with whole grains, supplemented with healthy fats and a source of dairy or a dairy alternative.
Here’s what a “plate of the day” should look like, according to the ICMR:
To incorporate this change into your life, plan your meals in advance and keep healthy snacks on hand.
Get moving (and start exercising)
According to the World Health Organization (WHO), physical inactivity is one of the main risk factors for non-communicable diseases such as heart disease, stroke, diabetes and certain types of cancer. Engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week can significantly reduce these risks.
Think of exercise and daily movement as a SIP (Systematic Investment Plan): with small, consistent efforts each day, you will see significant results over time. This is one of the many ways to
Not to mention, it monitors the health of your joints, which is essential for daily activities.
“First of all, you need to regularly engage in physical activities or low-impact exercises like swimming or cycling. These exercises strengthen the muscles around our joints without stress. Even brisk walking and light jogging help strengthen joint muscles,” suggests Dr Mihir Thanvi, consultant orthopedic at Apollo Spectra Hospital, Jaipur.
Fix your sleep routine
India has a major sleep debt problem. In 2023, the Agewell Foundation conducted a study of more than 5,000 people in 20 states, revealing that more than half (around 52%) experience difficulty achieving deep sleep.
Getting enough sleep is crucial for physical health, mental clarity and emotional well-being. A disrupted sleep schedule can lead to a host of health problems, including weakened immunity, impaired cognitive function, mood disorders, and increased risk of chronic diseases such as obesity and heart disease. .
Karishmma Chawla, functional medicine nutritionist and lifestyle educator, says sleep is the best way to heal internally and strongly recommends respecting your circadian rhythm (a natural internal clock that regulates the sleep-wake cycle and repeats approximately every 24 hours).
Fixing your sleep cycle is not a small lifestyle change, but a big one; However, a series of small steps can help you get there:
- Dim lights in the evening
- Limit screen time before bed
- Exercise regularly
- Take a hot shower before bed
- Avoid caffeine consumption in the evening or later
Brush at night, floss
Maintaining oral hygiene is not only essential for a healthy smile, but also for your overall well-being.
According to a study published in the Journal of Dental Research, not brushing your teeth at night can lead to plaque buildup, contributing to gingivitis and periodontitis, two common gum diseases. These conditions, if left untreated, can lead to tooth loss and are associated with systemic health problems, including heart disease and diabetes.
So don’t forget to brush your teeth in the evening and introduce flossing into your routine.
“Brush your mouth twice a day with fluoridated toothpaste, floss often, and then rinse your mouth with an antibacterial mouthwash,” says Dr. Suman Yadav, head of the maxillofacial and dental department at Numed Hospital, Noida.
You can use a habit tracking app to do this.
Add a hobby/learn something new
It turns out that learning a hobby not only prevents boredom by keeping you engaged, but also helps manage stress, promotes brain health, and improves overall well-being.
“Keeping the brain active through new skills and social interactions helps maintain cognitive reserves,” says Dr Umesh Tukaram, Clinical Director and Senior Consultant Neurology, CARE Hospitals, Banjara Hills, Hyderabad.
He recommends joining local clubs or taking online classes, participating in group activities to stimulate mental growth, and listening to soft music for its calming effect on the brain.
Monitor your smoking and drinking habits (possibly stop)
No amount of alcohol or tobacco is good for your health. In 2025, make giving up these harmful habits a priority.
“Quitting smoking and drinking alcohol is essential to maintaining heart health. Smoking and excessive alcohol consumption are major contributors to heart diseases, and quitting these habits can significantly reduce your risk,” points out Dr Mahadev Swamy B, Consultant Interventional Cardiologist, SPARSH Hospital, Infantry Road, Bengaluru.
“According to the latest WHO guidelines, there is no safe level of alcohol consumption, and excessive alcohol consumption is a leading cause of liver damage, which can lead to conditions such as cirrhosis and liver cancer,” adds Dr Saurabh Bansal, General Surgeon, Laparoscopy and Minimal Access Surgery, Apollo Spectra Hospital, New Delhi.
Quitting alcohol and smoking requires immense dedication. Consider seeking professional help to achieve this successfully.
Eat mindfully, please
You are what you eat. But how you eat is just as important. In fact, how we eat is more important than what we eat. Put the phone away, focus on each bite, and chew slowly. It’s about being fully present during meals.
When we slow down and pay attention to what we eat, we tend to make better food choices and feel greater satisfaction, and health experts agree, too. Mindfulness helps us recognize hunger cues, avoid overeating, and digest better.
Mindful eating also helps you understand your relationship with certain foods.
“Recognize your intuitions about different foods. The more you recognize them, the more you heal and help your digestion, avoiding bloating, gas, acidity and constipation, as long as you choose foods that love you back,” says Karishmma Chawla.
Start taking screen breaks
Make a habit of taking short, frequent screen breaks. Reducing screen time can help prevent eye strain, improve sleep quality, and encourage more physical activity.
Taking small steps toward a healthier life requires determination and consistency. But be flexible; don’t get discouraged when you slip a little here and there. Focus on progress rather than perfection.
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