When it comes to starting a new healthy habit, there is no perfect moment. You just have to start. And contrary to what all those advertisements would have you believe, some of the most impactful healthy habits do not require you to buy anything at all. These kinds of free, simple changes just need a little bit of attention, maybe a tweak or two to your schedule to integrate them day-to-day, so that you can build consistency. After all, the key to making (or breaking) a habit is consistency.
Over the next two newsletters, I will offer a few simple daily practices and nutrition tips to help you feel your best in 2025. If you’d like to take these habits to the next level, you may want to, in consultation with your doctor, consider which supplements may improve your sleep, energy, and overall resilience.
Daily Practices:
Follow a Consistent Sleep Schedule
Go to bed and wake up at the same time every day. This practice benefits your sleep quality by regulating your sleep-wake cycle (otherwise known as your circadian rhythm) which, in turn, improves daytime alertness and mood. Extra benefits include optimized immune function and reduced stress levels. Your body will learn to anticipate sleep and wake times, resulting in a more rested feeling throughout the day. Consistency is absolutely key here, and it can be a challenge to stick with it. But you’ll get the highest benefit when you go to bed at the same time and wake up at the same time every day, regardless of whether it is a weekday or a weekend.
Hydrate
Drink water. Your goal is to drink half of your body weight in ounces, daily. So, for example, if a person weighs 150 pounds, that person’s goal would be to drink at least 75 ounces of water per day. Plus, for every cup of a caffeinated drink or alcoholic beverage, it is important to add an additional cup of water to counteract the dehydration those drinks cause. If you’re looking to optimize hydration, consider adding an electrolyte (my personal favorite is LMNT) first thing in the morning, during or post workouts, or if you are having an energy slump.
Move Your Body
Movement matters. For the beginner, aim first for 15 minutes of physical activity every day. The next level would be to get 10 minutes of movement after each of your meals. Movement after meals helps to improve your body’s ability to take your food and turn it into energy (your insulin response). If you eat and then sit around, fuel is more likely to be turned into fat. Movement after meals could be a 10-minute walk, a 10-minute YouTube exercise video, setting a timer and doing 10 minutes of bodyweight squats, planks, lunges and core work, or dancing around your kitchen. If you already have an exercise routine, start strength training. If you are already doing strength training, increase your weights. All of this movement will help to optimize blood sugar stability, energy, sleep, bone health, and support hormone balance.
If you’d like to discuss any of these habits or other health concerns, please give GetzWell a call. I would love to help support you in making your health a priority in 2025, and be sure not to miss my next newsletter about nutrition and supplement tips!