Here's how to have a healthier year ahead, according to nutrition experts.
1. Prioritize social connections
“Social connections are one of the most important yet least discussed ways to support longevity,” says Brianna Wieser, RDN, LD, RYT, senior program specialist at MOBE, a health outcomes company focused on holistic lifestyle and medication management. He says. “Studies show that people with strong social ties have a 50% higher chance of survival compared to people with weak social ties. In fact, the impact is [a lack of] “The impact of social connections on longevity is similar to that of smoking and drinking and exceeds the impact of other risk factors such as physical inactivity and obesity.”
2. Set realistic and sustainable goals
“Whatever you want to improve, take a realistic and sustainable approach. “If progress is made in an unrealistic and unsustainable way, you will be less likely to maintain that progress in the future,” says Jordan Hill, MCD, RD, CSSD, senior registered dietitian at Top Nutrition Coaching. Hill, who runs a private practice in Denver, Colorado, says no one choice can make or break your overall health. “It’s what you do consistently that makes the biggest impact,” she says. “Create fun ways to exercise, eat the foods you love, and create a supportive community around you. This will make your travel fun and meaningful.”
expert in this article
- Asmita Batajoo, RD, clinical dietitian at Kaiser Healthcare in the San Francisco Bay Area
- Brianna Wieser, RDN, LDN, Mayo Clinic-trained Registered Dietitian
- Dana Melink, RD, Certified Specialist and Clinical Dietitian in Oncology Nutrition (CSO)
- Joan Salge Blake, EdD, RDN, LDN, FAND, Joan Salge Blake, EdD, RDN, LDN, FAND, is a registered dietitian and clinical professor at Boston University's Sargent College of Health and Rehabilitation Sciences.
- Jordan Hill, RDN, Registered Dietitian Nutritionist and Certified Specialist in Sports Nutrition
- Krista Wale, RD, LDN, Owner, Louisiana Nutrition Associates
- Kristen Carli, MS, RD, registered dietitian and founder of Camelback Nutrition & Wellness
- Rhyan Geiger, RD, I am a registered dietitian and online vegan nutrition coach. I am ready to help you transition to a vegan lifestyle and gain confidence in living a vegan lifestyle. I am ready to help you because I was you. I have had my own struggles…
- Samina Kalloo, RDN, CDN, Registered Dietitian
- Sarah Hester, RD, registered dietitian in North Carolina.
- Tina Covone, RD, CDN, Registered Dietitian and Certified Dietitian Nutritionist
3. Reduce your intake of processed meat
“The World Health Organization (WHO) classifies processed meats as Group 1 carcinogens, which means there is ample evidence that these products cause cancer, especially colorectal cancer,” says Phoenix Vegan Dietitian, a platform specializing in helping people integrate. says Rhyan Geiger, RDN, founder of . Add more plant-based foods to your diet. “Reducing your intake of these meats can reduce your exposure to carcinogens and reduce your risk of colon cancer, which can lead to premature death.”
4. Do what’s right for you
“Nutrition is individualized,” says Tina Covone, RD, CDN, who works with clinical dietitians at veterans and local community hospitals in upstate New York through the New York State Department of Veterans Affairs. “What works for someone else may not work for you. What you see on the internet, TikTok, or in a magazine may not be right for you. To determine the lifestyle plan that is best for you, consult a professional like an RD. “It’s best.”
5. Prioritize whole grains
“Prioritize foods that are nutrient-dense and high in antioxidants, like whole grains,” says Kristen Carli, RD, owner of Camelback Nutrition & Wellness, a private nutrition practice and media consulting firm. “Antioxidants help fight cell damage and prevent the development of chronic diseases such as heart disease, diabetes and cancer. My favorite whole grain (often overlooked) is sorghum. While most whole grains provide fiber, plant-based protein, and antioxidants, one serving of sorghum provides more than 20% of your daily value for 12 nutrients. It has more than twice the protein and fiber than quinoa and six times more than rice. “By using sorghum as a whole grain in a burrito bowl or substituting wheat flour in your favorite baked goods, you’re getting a lot more nutrition for your money.”
6. Smile more
“Laughter truly is the best medicine. According to researchOne It can improve psychological and physiological health. Smiling provides benefits such as reducing depression, anxiety, and stress,” says Joan Salge Blake, director of the nutrition program and professor of nutrition at Boston University. nutrition and you, Nutrition and You: Key Concepts for Healthand co-author Nutrition: From Science to You. “When you laugh, you experience physiological benefits, including lower cortisol levels, which can help reduce stress. Chronic stress can increase blood pressure and stroke risk. Giggling also increases pain tolerance and increases white blood cell counts, which help fight inflammation in the body.”
To reap the benefits of laughter, Dr. Salge Blake recommends finding humor in everyday life through humorous podcasts and ending the day with a funny sitcom.
7. Choose more vegetables
“Include vegetables at every meal and snack, including breakfast whenever possible,” says Samina Kalloo, RDN, CDN, founder of Samina Kalloo Nutrition. “Vegetables are full of nutrients that help you live longer,” she says. Adding servings to meals and snacks can help you achieve the recommended daily intake of 2 to 3 cups.” Kalloo loves adding a side salad to her breakfast eggs and toast or steamed cauliflower to her morning smoothie.
8. Prioritize stress management
“Chronic stress can take a toll on both your physical and mental health, increasing your risk of a variety of diseases and shortening your life expectancy, so prioritizing stress management is your best bet for longevity,” said Krista Wale, RD, LDN, owner of Louisiana Nutrition. “That’s one of the tips.” colleague. “Finding effective ways to manage stress, such as meditation or spending time in nature, can help improve your overall health and improve your quality of life.”
9. Embrace exercise
“Make it a habit to exercise consistently at the same time every day or just a few times a week,” says Asmita Batajoo, MD, a clinical dietitian at Kaiser Healthcare in the San Francisco Bay Area. “Physical activity is very important for reducing disease risk, managing stress and staying healthy as you age,” she said.
10. Drink alcohol in moderation
“If you are going to drink alcohol, drink in moderation. That’s because drinking alcohol is a risk factor for liver disease, high blood pressure, heart disease, as well as several types of cancer,” says Dana Melink, RD. She is a certified specialist in oncological nutrition (CSO) and a clinical nutritionist.
11. Don’t forget your priorities
“As a busy mom, I have to think about feeding not only my kids but myself,” says Sarah Hester, RD. One way she does this is by preparing cooked options to ensure you get enough protein. “I keep things like grilled chicken breasts and salmon burgers in the freezer,” she adds.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Mora-Ripol, Ramon. “Therapeutic value of laughter in medicine.” Alternative therapies in health and medicine volume. 16,6(2010): 56-64.
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