New Year’s Feel Like New Beginnings

New Year’s feels like new beginnings, but sometimes just a new day is a new beginning. I often think about the obstacles we create for ourselves when it comes to improving our lives, health, or situation. Many times, while sitting in a patient appointment and presenting the facts from their blood work or other health concerns, they begin to push back and even argue with me about the different options to improve their situation.

What makes us do this? We come to the doctor wanting help, knowing our body is having a problem, but when presented with solutions, we make excuses or put up roadblocks to getting better. Now, of course, I am the perfect patient and always do the right things… No, of course not. I know what is better for me, I know the research, and still, sometimes I don’t do it.

They say it takes 30 days to form a new habit, and that something done three times a week becomes a habit. So how do I get from where I am to creating a habit? Because, of course, that is the goal.

I have a simple, life-giving thought that has helped me for years and is something I also tell patients: “Health is a daily, sometimes even hourly, choice.” Don’t assume that because you celebrated too hard yesterday, it’s all over—no more chances. Today you can do better! Or if you forgot to stand up and take breaks from your desk during the first part of the day, stop and take breaks during the second half. Better starts when we do something—anything.

So, as we step into a life that is challenging and not always fun, remember to do the next right thing. Here is a short list of some of my favorite “right things.” And yes, there is research to support these:

1. Make your bed daily and wash your sheets weekly – Coming into a room with a made bed has been shown in many studies to improve calm and reduce anxiety. Washing sheets weekly helps with sanitation, acne, and allergies.

2. Stop eating by 6:30 p.m. – The general rule is not to eat anything three hours before going to sleep. For me, that means 6:30 p.m. (So now you all know I’m a grandma who goes to bed early.)

3. Go to bed early – This may vary from person to person, but adults need 7–9 hours of sleep for optimal health, and women often need at least one more hour than men. “Early” depends on your required wake-up time.

4. Eat vegetables with every meal – Over seven years ago, I started planning the vegetable for each meal first, then the protein. That way, high nutrient density is always assured.

5. Exercise or move – As we age, weight lifting becomes more important because we lose muscle mass. It can boost testosterone and help prevent osteoporosis. You don’t need a full home gym—maybe just a single kettlebell or a set of weights heavy enough for a few reps on busy days.

6. Put things away – Clutter can affect mood and mental clarity. For me, it makes it hard to be productive or relax. However, clutter tolerance is personal, so I would never impose my standard on someone else—do what works for you.

These may sound really simple—my favorite health habits—but they are much harder than you think. So keep it simple. Try one and see how it goes.