Unlocking keys to vitality and longevity is a popular topic in today’s wellness media. In fact, nearly every grocery store checkout aisle is lined with magazines bearing headlines about gut health or anti-inflammatory diets, transformational exercise regimes and celebrity-endorsed supplements.
But living a healthier life doesn’t have to be complicated. In fact, physicians and nutritionists say small changes can reap huge health benefits over time. So instead of tackling a daunting New Year’s resolution this year, consider these expert-suggested—and easy—tips.
Who knows? A year from now, you may have lower cholesterol levels, be a few pounds lighter, take less medication and have a little more pep in your step.
Drink a glass of water when you wake up. “I tell patients that drinking a glass of water when they first wake up helps support focus and digestion, and will make them feel more alert,” says Brian Stone, MD, a family medicine specialist at Torrance Memorial Physician Network.
Switch your coffee creamer. Many have seed oils or trans fats. Use almond milk and a drizzle of honey or cinnamon instead, suggests Dani Rodriguez-Brindicci, MS, RDN, director of clinical nutrition at Torrance Memorial Medical Center. “Experts agree that replacing processed fats with unsaturated fats supports better cardiovascular and inflammatory markers.”
Upgrade your breakfast. Swap out a sugary pastry or muffin for oatmeal topped with berries and nuts. For more protein and gut-healing probiotics, include Greek yogurt or kefir.
Get more sleep. Dr. Stone advises a consistent bedtime and turning off TVs and computers earlier (consider by 6pm) to reduce blue-light exposure and increase melatonin levels.
Walk three times a week with a friend. “Walking with a friend gets us active and social,” says Dr. Stone.
Try Meatless Mondays. Fresh fruits and vegetables contribute to a healthier heart, better digestion, lower inflammation, reduced cholesterol levels and better colon health. For sufficient protein, consider meals using organic tofu, lentils, beans, edamame or quinoa.
Mindful drinking. Aim to drink only one glass of coffee or wine a day. Benefits include kidney, brain, heart and sleep health, as well as a reduced risk for addiction. Consider sparkling water with an orange twist for a second “drink” or a decaf coffee as a second cup if you need that tradition.
Join a community class. “Any class that allows people to come together and have fun will boost happiness. I tell my patients to try pickleball, as it’s easier on the joints and has a large social aspect. Swimming classes are great too, and also easy on the joints,” Dr. Stone advises. Explore class options, such as community dance lessons, gardening, volunteering, cooking, etc., where fun is the goal.
Smart snacks. Replace processed granola bars, chips and crackers with a handful of almonds and an apple. Studies link excess intake of processed foods to the development of heart/cardiovascular conditions, type 2 diabetes, obesity and certain cancers.
Hydration shift. Replace one soda or sweet tea per day with water or herbal tea. Reducing added sugars, even modestly, supports better blood pressure, weight control and a reduced risk of developing type 2 diabetes. Try water with lemon or lime slices or even cucumber (spa water) to feel indulgent.
If this list inspires you, pick simple shifts you will enjoy and can easily incorporate into your life, so you’ll stick with them. And if you decide to venture out and try a new activity, that’s great! Trying something new bolsters brain health and confidence and adds a bit of fun and community to your life. Here’s to a happier, healthier new year!
Brian Stone, MD, specializes in family medicine and primary care at Torrance Memorial Physician Network Palos Verdes, 602 Deep Valley Drive, Suite 300, in Rolling Hills Estates. He can be reached at 310-517-4692
