After weeks of indulging in holiday foods, drinks, and festivities, most people make New Year’s resolutions to join a gym, start a diet, or get healthy. However, getting healthy is more than just eating well and exercising.
Here are five doctor-approved ways you can improve your health this year outside of diet and exercise:
Drink enough water
In a world full of Starbucks runs and specialty drinks, switching to water significantly helps weight loss by reducing calorie intake (replacing sugary drinks), making you feel full (especially if you drink a full glass before each meal), boosting metabolism (drink a full glass of water when you wake up), and aiding fat breakdown (lipolysis).
Get 7-9 hours of sleep each night
Sleep is crucial for weight loss because it regulates hunger hormones (increasing ghrelin/decreasing leptin), boosts metabolism, lowers stress (cortisol), improves energy for activity, and helps your brain make better food choices.
“Sleep is one of the most crucial parts to overall health,” said Zoya Sajjad, MD, primary care physician at McLaren Medical Group. “It’s as vital as food and water for survival and daily performance, helping with hormone balance, growth, and fighting illness.”
Manage your stress and mental health
Take a couple of minutes each day to pause and practice mindfulness. Journal about what you are grateful for, practice deep breathing, and do body scans for how you are feeling. Managing your mental health and stress will lead to lower cortisol levels and help you with overeating.
Spend time enjoying your meals
Work on mindful eating – pay close attention to the look, smell, taste, and texture of your food, savoring each bite.
“Being mindful of every bite that you put into your mouth will help your brain tell your stomach when you are full,” said Dr. Sajjad.
Take care of your teeth
Did you know that good oral care supports healthy weight management? Poor chewing hinders proper digestion and nutrient absorption, making it harder for your body to get what it needs. Tooth pain and dental conditions can also lead to poor diet and increased inflammation, which can disrupt hormones like leptin. Oral bacteria can create negative changes in gut bacteria.
“Brushing your teeth right after dinner can trigger your brain to think it’s time to stop eating,” said Dr. Sajjad. “This can help curb late-night snacking or the right-before-bedtime treat.”
The most important thing you can do is schedule annual check-ups with a primary care provider. At these appointments, you can discuss your overall health and ensure you are getting the correct blood work and screenings to maintain overall health.
Remember, building healthy habits takes time, consistency, and small changes.
For a list of primary care providers who are accepting new patients, click here.