As we embark on a new year, it’s the perfect time to make positive changes in our lives and focus on our health and well-being. However, with so many options available, it can be overwhelming to know where to start. To make things easier, we have compiled a list of 24 low-lift, science-backed changes that you can incorporate into your daily routine. Instead of making drastic changes all at once, try adopting these small, manageable changes one at a time to build healthy habits gradually.
1. Incorporate More Beans into Your Diet:
Beans are a nutritional powerhouse, rich in fiber and polyphenols that support gut health. With a variety of beans to choose from, they are easy to add to most savory dishes. Try adding an extra portion of beans to your diet each week and experiment with different types to reap their health benefits.
2. Explore New Plants:
Eating a diverse range of plants is essential for gut health. Aim to consume 30 different plants each week to support your gut microbiome. Look for unique plants you haven’t tried before to add variety to your diet and nourish your body with a wide range of nutrients.
3. Include High-Polyphenol Plants in Your Meals:
Polyphenols are natural compounds found in colorful and bitter plants that benefit your gut microbiome. Add high-polyphenol plants to your meals to support your overall health. Experiment with incorporating these plants into your recipes to boost your polyphenol intake.
4. Increase Your Daily Steps:
Staying active doesn’t require intense workouts; simply adding an extra 1,000 steps to your daily routine can make a significant difference. Walk more throughout the day by taking the stairs, parking further away, or enjoying a post-dinner stroll. Track your steps and gradually increase your daily count to improve your overall health.
5. Swap Out Soda for Healthier Alternatives:
Reduce your consumption of sugar-sweetened sodas, which are linked to various health issues. Instead, opt for water with added fruit for flavor or carbonated water as a healthier alternative. Consider trying kombucha, a probiotic-rich beverage that supports gut health, as a refreshing soda replacement.
6. Upgrade Your Snacks:
Choose whole foods like nuts, fruits, and vegetables as healthier snack options. Avoid pre-packaged snacks high in fat and sugar, which can negatively impact your health. Opt for nutrient-dense snacks to improve your overall diet and well-being.
7. Adjust Your Snack Timing:
Avoid late-night snacking, as it can affect your blood sugar levels and metabolic health. Shift your snack time earlier in the day to improve your overall health. Make conscious choices about when you snack to support your body’s natural rhythms.
8. Consider ZOE Membership:
Joining ZOE allows you to gain valuable insights into your health through personalized testing and guidance. Receive scores and advice tailored to your body’s responses to food, along with access to thousands of healthy recipes. Explore the benefits of ZOE membership to enhance your well-being.
9. Reduce Alcohol Consumption:
Cut down on your alcohol intake to reduce the risk of various health conditions associated with excessive drinking. Consider limiting your weekly alcohol consumption and explore healthier alternatives to support your overall health.
10. Limit Ultra-Processed Foods:
Reduce your intake of ultra-processed foods, which are linked to various health issues. Identify and eliminate one ultra-processed product from your diet to improve your overall well-being. Choose whole, minimally processed foods to nourish your body and support your health goals.
11. Choose Whole Grains Over Refined Carbs:
Swap out refined carbs for whole grains to boost your nutrient intake and support your overall health. Opt for whole grain bread, brown rice, and whole grain pasta to retain essential nutrients like fiber. Make simple switches in your diet to enhance your metabolic, heart, and brain health.
12. Prioritize Social Eating:
Share meals with friends and family to create meaningful connections and enhance your social well-being. Eating together fosters positive relationships and promotes a sense of community. Organize meals with loved ones to enjoy healthy food and strengthen your social bonds.
13. Increase Fiber Intake:
Incorporate high-fiber foods into your diet to support heart, metabolic, and gut health. Choose fiber-rich plants like fruits, vegetables, and whole grains to improve your overall well-being. Experiment with different high-fiber options to diversify your diet and nourish your body.
14. Reduce Red and Processed Meat Consumption:
Limit your intake of red and processed meats to lower the risk of chronic health conditions. Enjoy these meats in moderation and explore plant-based alternatives to support your health goals. Make conscious choices about your meat consumption to improve your overall well-being.
15. Embrace Fermented Foods:
Include fermented foods in your diet to support gut health and overall well-being. Experiment with different fermented foods like yogurt, kimchi, and sauerkraut to introduce beneficial bacteria into your gut. Start with one fermented food and gradually incorporate more into your meals to reap the health benefits.
16. Incorporate Nuts and Seeds:
Add nuts and seeds to your diet for a healthy source of fats, protein, fiber, and polyphenols. Snack on nuts and seeds, sprinkle them on salads, or incorporate them into your meals for added nutrients and crunch. Explore different varieties of nuts and seeds to enhance your diet and support your overall health.
17. Establish a Healthy Sleep Routine:
Prioritize quality sleep to support your metabolism and overall health. Create a sleep routine by ensuring your bedroom is conducive to rest, avoiding screens before bed, and maintaining a consistent sleep schedule. Aim for 7-9 hours of sleep each night to improve your well-being.
18. Practice Stress-Relief Techniques:
Implement stress-relief habits to manage daily stressors and improve your mental well-being. Explore different techniques like meditation, yoga, or deep breathing to reduce stress and promote relaxation. Find a stress-relief method that works for you and incorporate it into your daily routine for optimal health.
19. Try Intermittent Fasting:
Experiment with intermittent fasting, such as time-restricted eating, to improve mood, energy levels, and gut health. Start with a 10-hour eating window and gradually adjust your fasting schedule to suit your preferences. Explore different fasting methods to find one that works for you and supports your overall well-being.
20. Reduce Added Sugar Intake:
Decrease your consumption of added sugars to lower the risk of obesity and chronic health conditions. Check food labels for hidden sugars and opt for whole foods instead of processed products. Be mindful of the types of sugars you consume and aim to reduce your added sugar intake for better health outcomes.
21. Eat Mindfully:
Slow down your eating pace to improve digestion and prevent overeating. Take time to savor your meals, chew your food thoroughly, and enjoy the flavors and textures of your food. Practice mindful eating habits to enhance your relationship with food and promote overall well-being.
22. Include Fruit and Vegetable Skins:
Keep the skins on fruits and vegetables to increase your fiber intake and promote gut health. The skins of produce contain essential nutrients and fiber that support digestion and overall health. Enjoy the benefits of fruit and vegetable skins by incorporating them into your meals for added nutrition.
23. Utilize Frozen and Canned Produce:
Stock up on frozen and canned fruits and vegetables as convenient alternatives to fresh produce. These options are just as nutritious as fresh produce and can be stored for longer periods. Incorporate frozen and canned goods into your meals to increase your plant intake and support your overall health.
24. Add Herbs and Spices to Your Meals:
Enhance the flavor and nutritional value of your meals by using herbs and spices. Herbs and spices are rich in polyphenols and beneficial plant compounds that promote health. Experiment with different herbs and spices to elevate your dishes and enjoy their unique health benefits.
By incorporating these 24 science-backed changes into your daily routine, you can take proactive steps towards improving your health and well-being in the new year. Start small and gradually implement these changes to create sustainable habits that support your long-term health goals. Make conscious choices about your diet, lifestyle, and self-care practices to nurture your body and thrive in the year ahead.