The start of a new year often presents an ideal opportunity to consider adopting a healthier lifestyle and making plans for new healthy habits. However, these plans can be hampered by the difficulty of maintaining motivation and the increasing demands of daily life.
In this context, recent research recommends focusing on simple, healthy habits that can "make a real difference in the long run, rather than resorting to restrictive diets or complicated regimens," according to Dr. Leana Wen, an assistant professor at George Washington University, speaking to CNN.
Wen emphasizes the importance of giving yourself enough time, stressing that "new habits don't take root overnight." According to Dr. Trisha Pasricha, a health reporter for The Washington Post, one study showed that it can take an average of 66 days of practicing a new dietary or physical activity daily before it becomes a stable habit.
To ensure the continuity of these habits, Pasricha advises against treating them as separate goals, explaining that they are "closely interconnected and mutually reinforcing, requiring a holistic approach." Here are 10 expert tips for developing simple habits that can help you live a better lifestyle.
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Change can take an average of 66 days of practicing a new dietary or physical behavior daily before it becomes a habit (Shutterstock).
Exposure to Morning Sunlight
Based on research indicating that "exposure to morning sunlight improves alertness and productivity and alleviates symptoms of depression," Dr. Trisha Pasricha advises going outdoors and getting light within the first hour of waking up. She explains that this simple step can make a noticeable difference in your daily activity and also contributes to better sleep quality at night.
For her part, registered dietitian Samantha Peterson confirms that spending a few minutes in natural sunlight after waking up helps "regulate the body's biological clock, which controls everything from hormones and metabolism to sleep quality." She points out that this balance positively impacts the body's internal processes and supports energy levels, focus, and overall health.
Prioritize regular exercise.
“Prioritize regular exercise,” says Dr. Wen. “Regular physical activity is one of the most powerful tools for preventing chronic diseases and improving quality of life.” Even short bursts of exercise, such as brisk walking, can “lower blood pressure, improve cholesterol levels, boost mood, and strengthen the heart.” Breaking up exercise into shorter bursts throughout the day can also be beneficial. “Some physical activity is better than none.”
Follow a diet free of ultra-processed foods.
Dr. Wen recommends avoiding ultra-processed foods, which include sugary drinks, packaged snacks, fast food and ready meals, cereals sweetened with added sugars, unhealthy fats, and sodium, and low in fiber, vitamins, and minerals. “Excessive consumption of these foods is linked to obesity, type 2 diabetes, cardiovascular disease, and even depression and mental health disorders.”
Replace them with foods like vegetables, fruits, whole grains, lean proteins, legumes, and nuts. It supports physical and mental health, and helps stabilize energy levels, appetite, and blood sugar.
Eat two kiwis daily.
Because digestive symptoms like bloating and constipation are so common, Dr. Basrisha recommends that her patients eat two kiwis daily to maintain a healthy gut microbiome. Kiwis are packed with nutrients. One kiwi contains 80% or more of your daily vitamin C needs, 2 to 4 grams of fiber, as well as vitamins E and K, antioxidants, and phytochemicals that help break down proteins and improve digestion.
One kiwi contains 80% or more of your daily vitamin C needs and 2 to 4 grams of fiber (Freebec).
Avoid probiotic supplements.
As a gastroenterologist, I can confirm that the popular claims that over-the-counter probiotic supplements boost the gut microbiome, help with digestive issues, immune function, and even mental health are "pure marketing hype that doesn't align with scientific evidence."
The American Gastroenterological Association also "does not recommend probiotic supplements" for most digestive conditions. Instead, Pasricha recommends a high-fiber diet to promote and maintain a healthy microbiome and improve overall health.
Drink filtered coffee.
Dr. Trisha Pasricha explains that coffee is a rich source of antioxidants, and its consumption is linked to a reduced risk of several diseases, including Parkinson's disease, colorectal cancer, and type 2 diabetes.
To maximize the health benefits of coffee, Pasricha recommends filtered coffee. Paper filters trap compounds that can raise cholesterol levels in the blood, preventing them from reaching the final beverage. In this context, a 2020 study of nearly half a million adults in Norway showed that consuming unfiltered coffee, such as French press, Turkish coffee, or traditional espresso, was associated with a higher mortality rate during the follow-up period compared to those who preferred filtered coffee.
Getting enough sleep is just as important as diet and exercise.
"Sleep isn't a choice," says Dr. Wen. "It's a biological necessity that affects every aspect of our health. Without sufficient sleep, the body struggles to repair tissues, regulate hormones, and manage energy balance."
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