Don't worry, we've only listed things that are easy to implement.

1. Sleep better

Good sleep is fundamental to health. To improve your sleep, spend 5-10 minutes outdoors in sunlight within an hour of waking up (if it's still dark, do this as soon as it gets light). Repeat this within an hour before sunset. Make sure you get direct sunlight outdoors, not through a window. Try to do this at least four times a week. Also, dim all lights in the evening, avoid looking at devices for about an hour before bedtime, and try to be in bed by 11 p.m. You can find more tips for better sleep and the importance of the circadian rhythm here.

2. Go more

A simple yet effective way to get moving is by walking! Aim for at least 4,000 steps a day (about 1-2 miles) and try to incorporate it into what you already do. For example, take the longer route to your destination (and try walking a little faster than usual). Combat post-meal slumps and aid digestion by taking a walk after meals. Opt for stairs instead of elevators. Double up by taking a walk in the morning and evening when you go outside to soak up some sunlight!

3. Eat less sugar

We all love sugar. The problem is, it promotes inflammation, causes tooth decay and weight gain, and disrupts our microbiome. The next time you're hit with a sugar craving, try slowly drinking a glass of water first and wait a while to see how you feel (sometimes we mistake thirst for hunger). If the craving persists, take a moment to assess its intensity. If it's very strong, say a ten on a scale of 1 to 10, it's best to eat a reasonable amount of what you're craving, as a substitute might only increase your appetite. But if your craving is, say, a six, try slowly chewing some nuts or a piece of beef. Give it 15 minutes and see how you feel before reaching for the sugary stuff. Or simply consider consuming something less sugary: how about a piece of dark chocolate instead of milk chocolate? Or sparkling water instead of lemonade.

4. Eat more fermented foods

Many studies show that eating several servings of low-sugar fermented foods daily increases our gut microbiome, which is very helpful for inflammatory conditions. It's even linked to improved mental health and mood. Start your day with some natural yogurt. Have a sip of kombucha with lunch. Or best of all: make your own fermented foods at home, like kefir or sauerkraut. Keep in mind: not all fermented foods contain healthy live bacteria, so choose carefully. Pickled foods aren't necessarily fermented foods either.

5. Drink more green tea

Green tea = focus + calm + lots of antioxidants & health benefits. But some people find brewing it a bit time-consuming or intimidating. Try using a self-filtering teapot to simplify the process. No time to brew? Toss some green tea leaves into your water bottle or thermos and sip throughout the day. Find more tips on how to drink green tea daily here.

These are just a few practical tips that can help you improve your health and master the new year. If it seems like too much, try starting with just one or two. We all have different needs, and a small improvement is infinitely better than none. Always do what works best for you!

References

https://www.health.harvard.edu/heart-health/step-up-your-walking-game

https://www.cnn.com/2021/08/06/health/walking-benefits-exercise-wellness/index.html

https://www.nature.com/articles/s41398-021-01309-7

https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation

https://www.science.org/doi/10.1126/scitranslmed.aay6218

https://www.nature.com/articles/d41586-019-00398-1#ref-CR7