Get on the path to a healthier you in 2024

Want to feel better in the New Year? Here's how to get started!

According to Mercedes Carnethon, an epidemiologist and vice chair of the Department of Preventive Medicine at Northwestern University in Evanston, Illinois, it's important to sit less, move more, sleep better and pay attention to what we eat. "Setting goals that balance these priorities but are achievable is going to be very important to set the right tone," she says.

It might take some work, but it's definitely doable. Here’s how:

Eating better

Start by making small changes in how you eat. Try eating less dessert, or even just smaller portions of it, like opting for a smaller piece of chocolate or a single scoop of ice cream. Eat more fruits and vegetables. Adding them to foods you already like helps. You can put spinach or peppers on your pizza, or dip broccoli or carrots in a bit of fat-free or low-fat dressing.

Carnethon says it's also important to eat smaller portions at meals and drink more water instead of sugary drinks. You can add fruits like strawberries, lemon, lime or cucumber to your water for flavor.

Sleeping well

Sleep impacts almost every part of your health, from your immune system to your memory and ability to learn. But did you know it also helps with your metabolism?

Research has shown that poor quality sleep is connected to lower fat burning when at rest, and diet doesn’t seem to change this link between sleep and fat burning. Not sleeping enough can lead to health problems like weight gain, high blood pressure, diabetes and heart disease.

Most adults need an average of seven to nine hours of sleep each night. Quality sleep has many health benefits including improving your mood, energy and brain function. So, it’s important to get quality ZZZZs.

You can make small changes in your daily habits that could make a big difference in the quality of your sleep. Here’s how:

• Establish a bedtime routine. Try to go to bed and wake up at about the same time each day.
• Break the snooze button habit. Sleeping past your alarm can make you groggier.
• Keep your phone and electronic devices out of the bedroom. Electronics can sabotage your sleep cycle.

Moving your body

Moving your body burns calories, helps with weight loss and keeps you healthier overall.

Carnethon suggests starting slowly. For example, if you're not used to much activity, don't plan to run a marathon in two months. Begin with small steps. You can start with activity sessions of 10 to 15 minutes. Then, gradually increase the minutes until you’re walking for 30 minutes a day on most days of the week.

"Some people make mistakes when setting goals by being too ambitious or not ambitious enough," Carnethon says. She recommends aiming for a goal that's a bit of a challenge but still doable.

The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity a week, or a combination of both, preferably spread throughout the week. You should also do muscle-strengthening exercises at least two days a week. You can increase your activity by joining an exercise class, taking brisk walks, doing yard work or dancing. Pick an activity that you enjoy and will stick with.

You don't have to exercise all at once. You can split it up into short sessions throughout the week. The important thing is to move more and sit less. Remember, some physical activity is better than none.

Working with your health care team

Seeing your health care team regularly is important for your physical and mental health. During these visits, Carnethon says, talk about everything that can affect your health, such as making lifestyle changes and any difficulties you might be having with your medications.

It's also important to talk about your family's medical history because it's strongly linked to your risk of heart disease. If you're unsure about your family's health history, start by asking your closest family members and then move on to asking other, more distant relatives.

The key to better health in the New Year lies in making simple, manageable lifestyle changes — one step at a time. Pick one to work on until it becomes part of your daily routine. Then, move on to the next. Every step you take will help you live a longer, healthier life.