A new year inevitably invites us to consider our goals, hopes and, of course, resolutions. This year, what if you made only one pledge — to improve your health? That could sow the seeds of success across all areas of your life.
Sound exciting? Here are seven practical steps our UCI Health experts say will boost your health this year, regardless of age or fitness level.
Get moving
Exercise is essential for any health improvement plan. Start by getting outdoors and enjoying nature with loved ones. Joining friends or neighbors on walks or other activities can help create a new and fun routine.
“Physical activity is vital for our health,” says Dr. Christopher Kroner, a UCI Health family medicine practitioner and sports medicine specialist. “Being in good physical health makes life easier and more enjoyable. There is also good data showing it improves mental health.”
If you haven’t worked out in a long time, don’t expect to run a marathon, adds Kroner. He offers these and other tips for getting started, sticking with it and staying safe:
- Find what you love. Pick one or two activities you really look forward to doing.
- Find your motivation. Is it to improve your appearance? Being able to compete? Or simply staying healthy so you can enjoy your children and loved ones?
- Start slowly. It’s important to avoid injury and build stamina. Older adults benefit greatly from gentle exercise like walking, stretching, yoga and tai chi, all of which can help improve agility, prevent falls and lift your mood.
Annual health screenings
To improve your health, it's important to know where you stand. Regular health checks can help you identify and fix problems early or prevent them entirely. Yearly screening for people of all ages should include:
- A physical exam
- Blood and other lab tests
- Blood pressure, cholesterol and body mass index (BMI) screenings
- A skin check
- Eye and dental exams
You may need additional health screenings, depending on your family's medical history as well as risk factors for certain diseases.
"Getting the right screening and preventive care on schedule can help you stay healthier longer," says Dr. Bobby Sasson, a UCI Health internal medicine specialist. "As we age, our healthcare needs change and so should our health exams."
Delaying these screening tests can be risky:
It's also essential to stay up to date with vaccinations, especially for influenza and COVID-19.
Choosing a trusted primary care physician (PCP) can have a lasting impact on your long-term health and the care you receive.
“Having a strong connection where you feel safe and comfortable sharing your needs is fundamental,” says Dr. Jaclyn Leong, an internal medicine specialist at the Susan Samueli Integrative Health Institute, part of UCI Health.
Lose weight
Weight loss tops many people’s resolution list year after year. While it’s usually done for aesthetic reasons, obesity is a major health concern. About 30% of U.S. adults are overweight, defined as having a BMI of 25 to 29.9, according to the National Institutes of Health. Another 42% of Americans with a BMI of 30 or higher are considered to have obesity.
Studies show that obesity increases the risk for developing many health conditions, including high blood pressure, diabetes, sleep apnea, joint problems, heart and liver disease, stroke and some types of cancer.
Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program, offers these tips to set yourself up for weight-loss success:
- Create a routine of regular meal and snack times.
- Recognize your feelings and their connection to overeating.
- Are you thirsty? Thirst can make people think they’re hungry.
- Make good shopping choices and avoid grocery stores when you’re hungry.
- Eat mindfully and track how much you are eating.
- Schedule time for daily exercise.
Culinary medicine is another weight-loss advancement being offered at UCI Health.
“Culinary medicine is a way of looking at how you eat for the rest of your life," says Dr. Bavani Nadeswaran, a UCI Health internist and weight management specialist. "This education empowers patients and providers to improve health, primarily through food. It combines the joy of cooking with the science of medicine.”
For people unable to lose weight with diet and lifestyle changes alone, UCI Health gastrointestinal surgeon Dr. Brian R. Smith says bariatric surgery may be of value if their BMI is 40 or more, or over 35 if they also have other health problems, such as diabetes and hypertension.
Bariatric surgeon Dr. Shaun C. Daly agrees. He recently treated two sisters who found motivation and success by taking their weight loss journey together.
Eat nourishing food
One of the best things you can do to achieve optimal health is to pack your daily diet with nutritious foods, including a variety of vegetables, fruits and grains.
“There is a lot of evidence that a plant-based diet has major health benefits for all chronic disease, including cardiovascular disease, diabetes and even cancer prevention," says UCI Health cardiologist Dr. Shaista Malik, executive director of the Susan Samueli Integrative Health Institute.
“Part of why it’s healthy is that the good bacteria living in our gut thrive on soluble fiber, which plants provide in addition to high levels of nutrients.”
One of the easiest ways to elevate your gut health is by eating more fermented foods.
“Greek yogurt, kimchi, sauerkraut, apple cider vinegar, miso, kombucha, kefir and sourdough bread are just a few examples of beneficial fermented foods,” says Rankell. “All can be found in most grocery stores, making them a simple addition to your everyday meal plans.”
The live microorganisms in fermented foods also reduce gut absorption of cholesterol, lowering your risk for atherosclerosis — a buildup of plaque in the arteries that can cause blockages. This helps prevent heart disease and other metabolic conditions and it also lowers your risk for high blood pressure.
Here are some recipes created by Jessica VanRoo, the institute's executive chef, to get you started:
Improve sleep habits
The stress of juggling busy jobs and many responsibilities can erode our sleep quality. Sleep deprivation is a major problem in the United States, putting us at risk for many health problems, including depression, lowered immunity, diabetes, obesity and heart attack.
While the amount of sleep you get is important — 7 to 9 hours a night is recommended — the quality of your sleep also plays a role.
One of the most critical stages of sleep is called rapid eye movement, or REM, because of the characteristic eye activity in this sleep cycle. Recent research has shown that emotional experiences are processed and memories are consolidated during this 90- to 110-minute stretch of dozing. The brain also rests and repairs itself.
Best of all, if you’ve had enough REM sleep, you’ll awaken feeling refreshed and alert. It is also associated with better mental health and a stronger immune system.
Here are things you can do to improve your sleep:
- Maintain a consistent wake-up time (even on weekends).
- Expose yourself to bright light in the mornings.
- Reduce caffeine and alcohol use before sleeping.
- Exercise regularly.
- Maintain a healthy diet.
- Limit naps.
- Avoid bright lights, especially blue light screens, at least an hour before bedtime.
“If you do all that and are still struggling, you may have insomnia or another issue and a sleep study may be necessary,” says Dr. Rami Khayat, medical director of UCI Health Sleep Medicine Services and a nationally recognized leader in the treatment of sleep disorders.
Boost the immune system
When your immune system is working at full capacity, it helps prevent illness throughout the year. Many of these steps you take to improve general health — regular exercise, nutritious meals and restful sleep — also nurture your immune system.
But another key is hydration. Drinking plenty of water is especially important to prime the body’s lymph system.
Think of it as the immune system’s highway, carrying white and other blood cells that seek and destroy any foreign invaders such as bacteria, viruses, parasites and fungi. Since lymph fluid is 96% water, dehydration reduces its ability to do the job.
Zinc and vitamin D also help the immune system work well. Although neither has been shown to prevent illness, they have demonstrated effectiveness in helping people get well faster. The daily recommended dose is 1,000 to 2,000 international units for vitamin D and 25 milligrams for zinc.
Prioritize mental wellness
Our mental health is just as important as physical health. While feelings of sadness, moodiness or distress are common, when they persist for more than a few weeks and intensify, consider seeking help.
Untreated, these feelings can develop into clinical depression also called major depressive disorder (MDD),” says UCI Health Memory Disorder Services neuropsychologist Hayley B. Kristinsson, PsyD.
If you're struggling, here are some strategies to protect your mental well-being:
- Talk to someone you trust.
- Exercise improves and helps regulate neurotransmitter levels, which ultimately leads to better mental health.
- Consider the type of media you're consuming and set time limits.
- Try meditation to help increase your peace of mind.
- See a mental health professional or your primary care physician.
- If you feel you are in crisis, call 988 to get immediate support.
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