Michael Zinaman, M.D., Chief Medical Officer, NYC Health + Hospitals/Jacobi
The new year offers a fresh opportunity for each of us to focus on personal health and well-being. Whether you’re a healthcare professional navigating a demanding schedule or simply aiming to improve your lifestyle, these resolutions can help set the tone for a healthier, happier year ahead. Let’s talk about the important ones we can actually do.
1. Prioritize Preventive Care
Preventive care is a cornerstone of good health. From annual check-ups to routine screenings, staying proactive can help detect and address health issues early.
Resolution
Schedule all necessary preventive care appointments for the year by the end of January.
2. Move More and Stay Active
Regular physical activity benefits physical and mental health for everyone. Whether it’s a brisk walk, yoga, or a high-intensity workout, find an activity that fits your lifestyle.
Resolution
Aim for 150 minutes of moderate-intensity exercise weekly, and incorporate movement into your daily routine, like taking the stairs up 2 and down 3 or stretching during breaks.
3. Focus on Balanced Nutrition
A healthy diet fuels your body and mind. Emphasize whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, while minimizing processed items.
Resolution
Prepare one balanced, home-cooked meal weekly and incorporate more fruits and vegetables into your meals.
4. Strengthen Mental Health
Mental well-being is as important as physical health. Practicing mindfulness, journaling, and engaging in relaxing activities can reduce stress and improve resilience.
Resolution
Dedicate at least 10 minutes daily to a stress-relieving activity, such as meditation or deep breathing.
5. Build Better Sleep Habits
Good sleep is crucial for recovery and focus. Develop a consistent bedtime routine and create an environment conducive to rest.
Resolution
Achieve 7-8 hours of quality sleep nightly by sticking to a consistent schedule and reducing screen time before bed.
6. Stay Hydrated
Hydration supports energy, digestion, and overall health. Whether you’re on the go or at home, keep a water bottle handy to ensure you meet your daily needs.
Resolution
Drink at least 8 cups (64 ounces) of water daily.
7. Quit Unhealthy Habits
If smoking, excessive alcohol consumption, or other unhealthy behaviors are part of your life, make this the year to address them.
Resolution
Identify one habit to quit or just plain reduce, and take small, measurable steps to achieve this.
8. Stay Connected and Practice Gratitude
Social support and gratitude contribute to mental and emotional well-being. Foster relationships and reflect on positive aspects of your life.
Resolution
Write down three things you’re grateful for daily, and connect with a friend or family member weekly.
9. For Healthcare Professionals: Avoid Burnout and Lead by Example
Healthcare providers face unique challenges, making self-care and professional development critical.
Resolution
Dedicate one day each month to personal rest and rejuvenation, and share a personal health goal with patients to inspire them.
10. Keep Learning
Health knowledge evolves rapidly. Stay informed to make better decisions, whether it’s for personal well-being or professional growth.
Resolution
Read one reputable health-related article, attend a seminar, or complete a professional development activity quarterly.
Whether you’re a healthcare provider caring for others or someone looking to improve your well-being, the new year is a fresh start. Pick one or pick all 10. By setting realistic goals and committing to sustainable habits, 2025 can be a transformative year for health and happiness. Let’s make a difference for ourselves. Everyone around us will benefit as well.