The year 2024 is coming to an end and it wasn't the best year for you in terms of health? Maybe your tests were a little off, you got sick a few times, you didn't pay attention to your diet, you didn't exercise as you should have and/or you didn't manage to go to your routine checkups.
The good news is that the arrival of a new year can be a great opportunity to change and improve your relationship with health. In the following list, you will find five suggestions of habits that you can adopt to have a healthier 2025.
1 – Drink more water
Maintaining good hydration is essential for the health of the body. After all, water is essential for the transport and distribution of minerals, vitamins, glucose, oxygen and other nutrients to the cells. In addition, it is important for the kidneys, digestion, circulation and the brain.
The body does not produce water, while it naturally eliminates an average of 2.6 liters of liquid daily. Therefore, it is necessary to drink water throughout the day to replenish hydration.
So, every time you feel thirsty, drink water. To make it easier, always keep a bottle of water nearby and set alarms or use apps that remind you when it's time to hydrate so you don't forget to drink water.
2 – Schedule routine appointments
Were you unable to go to the doctor and get your routine checkups in 2024? To avoid the risk of the same thing happening next year, don't put it off: go ahead and schedule your appointments for January in December.
With a date already reserved for your appointments, the chances of you skipping them are reduced, as you can plan the rest of your January schedule knowing that those days will be busy.
Not skipping routine checkups and doing all the tests your doctor requests is a very important way to check that everything is okay with your health and prevent diseases. In addition, talking to your doctor is essential for those who want to implement other healthy habits, such as exercising.
3 – Do physical activity
The benefits of exercise go beyond helping you maintain a healthy weight. It also helps control blood sugar levels, reduces the risk of heart disease, falls and some types of cancer, improves sleep and mood, and keeps your thinking, learning and judgment skills sharp as you age.
Therefore, one of the resolutions worth keeping in 2025 is to start exercising. You can start by going for walks during your break or vacation and try to join a good gym in January.
If bodybuilding isn't your thing, remember that there are several other modalities that you can practice, such as running, swimming or fighting. However, the ideal is to do a training that meets the needs of your body, health and age. In addition, the physical exercise in question must be safe for you.
Therefore, before starting any type of physical activity, consult a doctor to find out which type of exercise is best for you. In addition, exercise under the supervision of a physical education professional to ensure the effectiveness and safety of your training.
4 – Eat well
Changing your diet for an hour seems daunting, doesn’t it? The good news is that you can try to improve the quality of your diet little by little.
For example, try to reduce your consumption of fast food, processed foods, and sugary drinks. At the same time, search the internet for healthy and tasty recipes made with vegetables and greens to introduce these foods into your routine. Also, try different fruits until you find your favorite.
If you have difficulty or feel that you need to further establish the habit of eating well, seek out a nutritionist to help you plan a balanced diet for 2025.
5 – Sleep well
Staying up all night playing games or chatting with friends is fun for some, while others do it to keep up with work and school. However, the truth is that no matter the reason, everyone needs a good night's sleep every night.
In addition to the obvious need to rest and wake up ready to face the next day, during sleep, the body performs restorative functions, such as tissue repair, protein synthesis and muscle growth. During this time, it is also possible to replenish energy and regulate metabolism. Sleeping well is also important for the immune system, to release the production of certain hormones and to consolidate memory.
Therefore, try to create a consistent sleep routine, trying to go to sleep and wake up at the same times each day. Likewise, create a calm environment for bedtime and avoid using electronic devices during this period.
With information from the Coordination of Health Care and Occupational Safety (Casst) of the Federal Rural University of Rio de Janeiro (UFRRJ), MedlinePlus, Decoração Brasil and Pfizer.