{"id":87584,"date":"2025-12-23T10:26:40","date_gmt":"2025-12-23T17:26:40","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=87584"},"modified":"2025-12-23T11:33:59","modified_gmt":"2025-12-23T18:33:59","slug":"three-healthy-habits-for-new-year","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/three-healthy-habits-for-new-year\/","title":{"rendered":"Three healthy habits to start this New Year"},"content":{"rendered":"
<\/div>
\"Moving
Moving more, eating nutritious foods and getting enough sleep are great habits that can boost your health. Photo: Getty Images.<\/figcaption><\/figure>\n

The beginning of a new year is the perfect time to set goals and create positive changes, and many people return to the age-old tradition of making New Year\u2019s resolutions<\/a>.<\/p>\n

According to\u00a0historians<\/a>, this practice dates back more than 4,000 years to the Babylonian civilization \u2014 the first known society to celebrate the New Year. During their Akitu festival, the Babylonians would present themselves before their gods to pledge repayment of debts and the return of borrowed items, hoping to secure a prosperous year ahead.<\/span><\/p>\n

Even today, paying off debts often tops New Year\u2019s resolutions. But neither paying off debts nor spending more time with family and friends is possible without good health.<\/p>\n

With that in mind, we spoke with Dr. Jacinda Nicklas<\/a>, a member of the UCHealth Internal Medicine team<\/a> at the Anschutz campus. She specializes in the treatment and prevention of obesity, cardiovascular disease and diabetes.<\/p>\n

Nicklas is also an associate professor<\/a> at University of Colorado School of Medicine<\/a> and an expert on clinical trials for weight loss medications and reversing metabolic syndrome through lifestyle interventions.<\/p>\n

Your choices make all the difference<\/strong><\/h2>\n

Each year, if we don\u2019t get enough exercise and don\u2019t eat a healthy diet, we gradually gain weight, which can lead to obesity and negatively impact our health. Common contributors include highly processed foods and sedentary lifestyles.<\/p>\n

When it comes to healthy habits, consistency is essential. Without it, the body struggles to adapt, and positive behaviors are less likely to become lasting habits.<\/p>\n

\u201cThis is the time when some people will make New Year\u2019s resolutions. It can be a great opportunity to set goals and guidelines for yourself for the year ahead,\u201d said Nicklas.<\/p>\n

\u201cEating ultra-processed foods<\/a> and lack of exercise contribute significantly to gradual weight gain over time and can ultimately lead to obesity,\u201d she explained.<\/p>\n

Both diabetes<\/a> and obesity<\/a> are associated with a decreased lifespan.<\/p>\n

Habit #1: Be more active, especially after every meal<\/strong><\/h2>\n

One of the simplest and most effective ways to support your health doesn\u2019t require a gym membership or long workouts.<\/p>\n

Being committed to moving your body \u2014 especially after meals \u2014 can improve blood sugar, metabolism and overall well-being.<\/p>\n

\u201cTaking a short walk after a meal can help lower blood sugar levels. Even walking for just 10 minutes has been shown to reduce blood sugar, and doing this regularly can decrease the risk of developing diabetes,\u201d Nicklas said.<\/p>\n

This habit is easy to incorporate into daily life. She recommends involving the whole family, taking a walk together, spending a few minutes outdoors or walking the dog.<\/p>\n

\u201cPhysical activity after a meal helps prevent going to bed with elevated blood sugar. It\u2019s also a great way to get fresh air and feel good after eating,\u201d she added.<\/p>\n

Making activity fun can help it stick. Families can dance while cleaning up or play games outside. Turning movement into quality time makes it easier to maintain as a habit. (Learn about how movement counts as exercise<\/a>).<\/p>\n

Habit #2: Get enough sleep<\/strong><\/h2>\n

Sleep plays a critical role in health. But balance is key.<\/p>\n

\u201cThe sweet spot is not too little, but also not too much. People who sleep fewer than five hours or more than eight to nine hours tend to have worse blood sugar over time,\u201d Nicklas said.<\/p>\n

Insufficient sleep can also lead to overeating, resulting in weight gain.<\/p>\n

Prioritizing consistency, sleep hygiene is an essential part of staying healthy. (Need help sleeping better? Simple tips can help you.<\/a>)<\/p>\n

Habit #3: Follow a healthy diet<\/strong><\/h2>\n

Diet is another cornerstone of health<\/a>. Eating a variety of colorful fruits and vegetables<\/a> \u2014 often called \u201ceating the rainbow\u201d\u2014 is a simple way to improve nutrition.<\/p>\n

\u201cHaving a dietary pattern is beneficial. The Mediterranean diet, which emphasizes plant-based foods, olive oil, fish, legumes, and nuts, is particularly effective for heart health,\u201d Nicklas said.<\/p>\n

The DASH diet (Dietary Approaches to Stop Hypertension)<\/a> is another option, focusing on 5 to 10 servings of fruits and vegetables daily.<\/p>\n

The newer MIND diet combines elements of both the Mediterranean and DASH diets<\/a> and may help reduce the risk of cardiovascular disease, diabetes, and cognitive decline.<\/p>\n

Reducing sugar and ultra-processed foods is also critical.<\/p>\n

\u201cJust one additional serving of a sugar-sweetened beverage per day can increase your risk of diabetes by 13 to 27%,\u201d she said.<\/p>\n

Replacing highly processed foods with fiber-rich and whole foods can make a significant difference. (Learn about how adding fiber is a relatively simple way to eat a healthier diet<\/a>)<\/p>\n

Small, daily actions will help you achieve your health goals<\/strong><\/h2>\n

For this New Year, remember that every decision counts, but intention without action yields no results. Small, consistent choices around diet and physical activity add up over time, helping you improve your health and, ultimately, live a longer, happier and higher-quality life.<\/p>\n","protected":false},"excerpt":{"rendered":"

The beginning of a new year is the perfect time to set goals and create positive changes, and many people return to the age-old tradition of making New Year\u2019s resolutions. According to\u00a0historians, this practice dates back more than 4,000 years to the Babylonian civilization \u2014 the first known society to celebrate the New Year. During […]<\/p>\n","protected":false},"author":2412,"featured_media":87633,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[743,253,551],"class_list":["post-87584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-digestive-health-liver-and-pancreas-gastroenterology","tag-health-and-fitness","tag-weight-and-metabolism"],"acf":[],"yoast_head":"\nThree healthy habits for the New Year - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Discover three healthy habits to start the New Year, including movement, balanced nutrition and better sleep to improve your overall well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/three-healthy-habits-for-new-year\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Three healthy habits to start this New Year\" \/>\n<meta property=\"og:description\" content=\"Discover three healthy habits to start the New Year, including movement, balanced nutrition and better sleep to improve your overall well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/three-healthy-habits-for-new-year\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-23T17:26:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-23T18:33:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2025\/12\/23113318\/GettyImages-2223398280-new-year-web-1.png\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ana G. 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