10 Easy Ways to Stay Healthy in the New Year

We’re a few weeks in and a lot of us have resolutions and a renewed focus on improving our wellness in order to stay healthy in the new year. While the idea of creating a healthier lifestyle is exciting, it can also feel overwhelming with all the conflicting advice out there.

Let’s simplify things. Staying healthy doesn’t require an overhaul of your entire life. Instead, small, consistent steps can lead to big changes over time. I remind my patients of this all.the.time.

Here are 10 easy, science-backed, and spiritually aligned ways to kick off your healthiest year yet.

1. Hydrate with Intention

Water is life—it fuels your brain, energizes your body, and keeps your skin glowing. Yet, so many of us forget to drink enough. Start your day with a glass of water before your coffee and aim for about 8-10 cups a day. To make it easier, keep a reusable water bottle handy and add slices of citrus or cucumber for flavor.

A lot times, we can mistake dehydration for hunger or the need for a caffeine boost. If you’re dealing with headaches, fatigue, and the urge to eat when you may not otherwise – you may actually need some water instead!

My personal favorite water bottles include my Klean Kanteen for the eco-friendliness, and the Zinger water bottle that has blades in the bottom to get the most out of fruit that you can add to your water. If you prefer something that gives you some of the cleanest water out there, you can do what my husband does at home and use a Grayl. Not gonna lie, it’s not the cheapest option but if safe water on and off trail is a top priority, this tackles it all (including viruses).

Why it works: Staying hydrated supports digestion, energy levels, and even mental clarity—perfect for setting a productive tone in the New Year.

2. Start Small with Movement

You don’t need an intense gym membership to stay fit. Nor do you need to go outside, buy a bunch of equipment, or hire a personal trainer. Start with 10 minutes of movement daily, whether that’s a walk, a stretch, or a few sun salutations in the morning. Over time, these short bursts can evolve into a consistent fitness routine.

One good thing that came out of the pandemic is a slew of at-home, virtual options for exercise. This removes a lot of barriers to working out. YouTube has a million videos for anything and everything that piques your curiosity. Paid options are fantastic for those who feel so inclined and are generally great for providing a definitive routine that you don’t have to think about.

My personal routine at the moment includes LIIFT More from Bodi, The Crossrope 8 Weeks to 10 Minutes program, and Jeff Galloway’s Walk/Run 5k program from my Garmin (I did not run AT ALL last year so I’m starting back slowly), and Yoga several times per week because Yoga is life.

Why it works: According to the CDC, even small amounts of exercise improve heart health, reduce stress, and elevate mood. Consistency matters more than intensity when building the habit. Eventually you can build up to the recommended 150 to 300 minutes per week, but be gentle with yourself and find something that you enjoy and will stick with.

3. Prioritize Protein and Fiber

When planning your meals, focus on including protein and fiber. Think eggs and spinach for breakfast or grilled chicken with roasted vegetables for dinner. These two nutrients keep you fuller longer, stabilize blood sugar levels, and fuel your body with sustained energy.

Aiming for about 30g of protein per meal with a variety of whole grains, fruits, and veggies to get those 25-35g of fiber per day will make a big difference in your satiety, muscle repair and growth, and GI health. An added benefit is that getting enough of these nutrients really helps curb cravings for snack foods.

Pro tip: Make half your plate colorful vegetables—they’re nutrient-packed and naturally high in fiber.

4. Embrace a Daily Mindfulness Practice

Taking 5-10 minutes to practice mindfulness each day can help you feel more grounded and less stressed. Try meditation, breathwork, or simply focusing on your senses during a walk. Apps like Insight Timer or Calm are great tools to get started.

It’s really easy to think that we have to sit in meditation for 30 minutes, an hour, more even for it to ‘count’, but even just a few minutes of quiet mindfulness can make a big impact. Think of it as just taking a few minutes to ‘regroup’ and bring yourself back to center.

Why it works: Mindfulness has been shown to reduce cortisol (the stress hormone) and improve overall mental well-being. When your mind is at peace, your body follows suit.

5. Plan Ahead for Healthy Meals

Meal prep doesn’t have to be intimidating. Start with one meal per week—like prepping overnight oats or chopping vegetables for easy access. Having healthy options ready to go removes the temptation to rely on fast food or processed snacks.

Social media has definitely made it seem like we need to have a perfectly curated refrigerator with a different meal ready to go for every day, every mealtime, in perfectly coordinating containers. That doesn’t work in real life! Even prepping meal components that allow you to mix and match for meals.

Don’t forget – planning ahead doesn’t have to mean cooking everything in advance. Planning meals using an app like Mealime, that I highly recommend, will allow you to shop for them in advance and have everything you need on hand in order to just choose from the list and go!

Bonus tip: Batch cook soups or stews—they’re easy to reheat and packed with nutrients.

6. Connect with Nature

Spending time outside is a simple but powerful way to recharge. Whether it’s a hike, gardening, or sitting on your porch with a cup of tea, connecting with nature helps reduce stress and promotes physical activity. I literally have a shirt that says “nature is my therapy” because it really is therapeutic in so many ways.

I get it though, in the winter, it’s really hard to prioritize being outside. Snow, wind, and short days make it way less appealing than staying inside where it’s warm and cozy. Here’s the deal though, our circadian rhythms are highly influenced by natural light. Spending some time outside, seeing the sun when it’s possible, getting from fresh air – they help our bodies move through cycles in the way they were meant to.

Why it works: Studies show that being outdoors can lower blood pressure, boost mood, and improve concentration. Plus, exposure to natural sunlight helps regulate your sleep-wake cycle.

7. Set a Consistent Sleep Schedule

Your body thrives on routine, especially when it comes to sleep. Aim for 7-9 hours of quality rest each night and try to wake up and go to bed at the same time, even on weekends. Create a calming bedtime ritual like reading, meditating, or diffusing lavender essential oil. Most importantly, PUT DOWN YOUR PHONE. Stop the scrolling into all hours of the night since that’s one of the biggest disrupters of our sleep cycles.

Why it works: Sleep is when your body repairs itself, balances hormones, and processes emotions. A consistent schedule improves everything from immunity to cognitive function.

8. Practice Gratitude

Health isn’t just physical—it’s emotional and spiritual, too. Taking a few moments each day to reflect on what you’re grateful for can shift your mindset and help you focus on the positive. If doesn’t have to be long or complicated. Even just taking a few breaths to pause and feel grateful for the little things can help give you a boost throughout the day.

We tend to rush through life and completely fail to stop and smell the roses. Even just taking a deep breath while you’re driving and acknowledging how nice the sunrise or the moon looks…savoring that first sip of coffee, or the comfort of a pet can be all that you need to find yourself being just a little bit happier.

Action step: Write down three things you’re thankful for each night before bed. Over time, this simple practice can rewire your brain for happiness and resilience.

9. Snack Smarter

Mindless snacking can derail even the best intentions. Stock your pantry with healthier options like nuts, fresh fruit, or Greek yogurt. Keep indulgences to single servings so you can enjoy them without guilt. I cannot emphasize this enough because I know from first hand experience. When you’re feeling munchie, you’re way more likely to go for something without a lot of nutritional value if you don’t have a contingency plan.

A study published by my alma mater, The Ohio State University (and my thesis advisor to boot!) shows that many Americans eat an entire meals worth of calories through snacking, particularly those with T2DM.

You can help prevent that by staying stocked up on the snacks that are more nutritionally dense. Better yet, reduce the need to snack by focusing on well-balanced meals with an emphasis on lean protein and fiber!

Pro tip: Pair carbs with protein—like an apple with almond butter—to keep your blood sugar steady and your energy up.

10. Find Joy in Movement and Food

This might be the most important tip of all. If you hate running, don’t force it—try yoga, swimming, or hiking instead. The same goes for food: experiment with recipes that excite you rather than feeling stuck in a “diet” mentality.

There are a million different ways to move your body just as there are a million different recipes that align with your goals. You don’t need to be stuck eating and exercising in ways that you hate. Even the government supports this concept with the Move Your Way campaign. It doesn’t matter so much what you do (so long as it’s at least moderately active), but more about it being something that you enjoy and will do regularly.

Why it works: When you find joy in the process, you’re more likely to stick with it. Remember, health is about nourishing your body and soul, not punishing it.

Conclusion: Start Small, Stay Consistent

The New Year is the perfect time to start fresh, but don’t feel pressured to tackle everything at once. Pick one or two habits from this list to focus on, and build from there. Health is a journey, not a destination, and every small step you take gets you closer to your goals.

Remember: Progress, not perfection, is the goal. Let’s make this the year you feel your best—inside and out.

Which of these tips will you try first? Share in the comments—I’d love to hear from you!