5 Realistic Health Goals For New Year

Each year, most of us come up with a list of New Year’s resolutions, but how often do we stick to them? Completely overhauling your lifestyle all at once can feel overwhelming, and usually taking on too much change is what makes our resolutions gradually drop off. 

Instead, smaller, everyday changes are easier to sustain over time, making them more likely to become a part of your lifestyle rather than feeling like a chore. Here are 5 realistic health goals for the New Year that only require simple changes to help you feel your best, inside and out.

Your realistic health goals for New Year with Biotiful

Eat more fermented foods

Eating more fermented foods is a simple (and delicious!) way to improve your health.

Research shows that a diet rich in fermented foods increases the diversity of the gut microbiome (the community of microorganisms in our digestive system) which can positively impact both mental and physical health. Better Gut Health can impact your overall health in many ways - from reducing bloating, to improving your mood.

To eat more fermented foods, there are some simple changes to help you achieve this realistic health goal for the New Year: 

• Swap your normal yogurt for Kefir yogurts, which are full of live cultures that support your gut 

• Add a spoonful of sauerkraut or kimchi to one meal per day 

• Change your usual bread for a sourdough loaf 

These are all simple swaps that you can make during your weekly food shop, with all major supermarkets stocking these gut-healthy fermented foods. Find out exactly where to buy Kefir here!

Get enough sleep 

Prioritizing a good night's sleep is one of the most impactful health goals you can set for the New Year, as it’s essential for your overall well-being. Research shows that sleep deficiencies hinder daily functioning, along with adversely affecting health and longevity. The long-term effects of sleep loss are associated with various health conditions, including depression, strokes and diabetes.

So, moving into the New Year, one of the most important adjustments you can make is to get more sleep. On average, adults need 7-9 hours of sleep, so this should be your goal. Try to go to bed and wake up at the same time each day, and prioritise relaxation for an hour before bed. Exercising regularly also improves sleep, so aim to move your body more. 

As we head into the New Year, one of the most impactful changes you can make is prioritizing sleep. Adults typically need 7-9 hours each night, so aim for a consistent bedtime and wake-up schedule, and allow yourself an hour of relaxation before bed. Regular exercise can also improve sleep quality, so make movement a part of your daily routine.

You’ll feel more energised in the short-term and your body will reap the long-term health benefits, too. 

Eat more wholefoods

Another realistic health goal for New Year is to eat more wholefoods. Wholefoods are as close to their natural state as possible and are minimally processed, whilst also typically being very nutrient dense. 

Research shows that following a wholefood diet high in dietary fibre can help to lower body mass, aid weight loss and improve cardiometabolic health (improving both your heart function and fat processing). 

Eating more wholefoods is simple, as it’s about incorporating more fresh fruits, vegetables, whole grains (oats, brown rice, quinoa), nuts, seeds, beans and lean meats into your diet. Here are some examples of more simple swaps: 

• Sugary cereal for oats

• Jars of sauces for homemade

• Milk chocolate for 70% dark chocolate

• White bread for sourdough

• Processed meats for lean meats

• Fruit juice for pieces of fruit

Stay hydrated

Being hydrated is essential for our overall health and wellbeing. Research shows that being well hydrated positively impacts many elements of our health, including our skin, gastrointestinal function, mood, weight and cognition, so the power of drinking enough water shouldn’t be underestimated! 

It’s recommended in the Eatwell Guide to drink 6 to 8 glasses of fluid a day, which can include water, lower-fat milk and sugar-free drinks, including tea and coffee. So, if you’re not currently drinking this much, make a conscious effort to increase your intake, or if you currently consume multiple sugary drinks, try swapping them out for water or a lower-sugar option. 

Reduce stress

Our last realistic health goal for the New Year is to reduce stress. Stress has harmful effects on the body, with it being a key role in various diseases and conditions. There is a close relationship between stress and health, both psychologically (such as causing anxiety, or physical health issues, like cardiovascular diseases and metabolic disorders. 

You can manage stress with changes to lifestyle, including daily exercise, healthy nutrition and stress reduction programmes, so depending on your level of stress, look to make adjustments to your routine in order to manage stress and feel happier and healthier moving into the New Year.