With the approach of a new year, it’s the perfect opportunity to prioritize your health and make it a key part of your daily life. Good health is not just the absence of illness—it includes physical, mental, and emotional balance, enabling an individual to live actively and energetically. By following simple, essential steps, anyone can improve their lifestyle and strengthen their body to better cope with life’s pressures.
Nutrition specialist Abeer Abourgili from the Diet of The Town clinic shares the most important health tips to improve your body’s wellness at the start of the new year, providing a launchpad toward a more active and happier lifestyle.
Don’t Skip Breakfast
Breakfast is the most important meal of the day. It fuels the body and brain with the energy and nutrients needed to start the day. Benefits include:
Improving concentration and memory
Boosting metabolism
Helping control weight
Reducing the risk of chronic diseases like diabetes and high blood pressure
Providing satiety to resist unhealthy snacking
A healthy breakfast should include protein sources (eggs, cheese, dairy) and vegetables (cucumber, lettuce, tomato) to energize the body throughout the day.
Drink Plenty of Water
It is essential to consume adequate water daily, based on body size and activity level (around 8 cups per day). Herbal teas, juices, and soups can count toward this daily intake.
Water is vital for:
Digestion
Temperature regulation
Nutrient transport
Metabolism
Reduce Added Sugar
Excessive sugar intake has serious consequences, including:
Weight gain and obesity
Increased risk of heart disease and stroke
Nerve damage
Kidney problems
Dental issues
Negative effects on skin health
Increased inflammation in the body
Potential link to certain cancers
Tips to reduce added sugar:
Gradually reduce sugar in drinks and meals
Replace sugary drinks with water infused with fruit
Focus on whole, unprocessed foods to avoid hidden sugars
Cook at home to control sugar content
Use natural sweeteners like honey or stevia, in moderation
Focus on Antioxidant-Rich Foods
Antioxidant foods protect the body from cellular damage caused by free radicals and help reduce the risk of chronic diseases like heart disease and cancer. Examples include:
Fruits: blueberries, pomegranate, oranges
Vegetables: spinach, broccoli, artichokes, tomatoes
Other: dark chocolate, green tea, walnuts, olive oil, garlic, ginger, salmon
Including these foods in your diet helps reduce inflammation and promotes overall health.
Eat Plenty of Fruits and Vegetables
For optimal health, aim for five servings of fruits and vegetables daily. They are rich in:
Dietary fiber
Vitamins and minerals
Antioxidants
These nutrients are essential for the proper functioning of all body systems.
Include Protein in Every Meal
Protein sources include:
Red meat, poultry, fish, eggs, dairy
Legumes (lentils, beans, chickpeas, fava beans)
Proteins are crucial for:
Building and repairing tissues and muscles
Producing hormones, enzymes, and antibodies
Supporting immunity
Promoting satiety and providing energy
Proteins are vital for every cell in the body and essential for growth and development, supplying amino acids the body cannot produce on its own.
Plan Your Meals
Planning daily meals prevents random eating and reduces reliance on high-calorie snacks and processed foods loaded with fats and sugar.
Avoid Ready-Made Meals
Office workers should prepare healthy homemade meals rather than relying on sandwiches and processed foods high in fat, salt, and calories but low in nutritional value. If unavoidable, choose diet or healthier options.
Include Nuts in Your Diet
Raw nuts are a treasure trove of vitamins, minerals, healthy fats, and antioxidants. They should be consumed regularly but in moderation due to their high calorie content—5–10 raw nuts as a snack is sufficient.
Don’t Neglect Exercise
Exercise is essential for protecting the body. Its benefits include:
Strengthening the heart, muscles, and bones
Maintaining a healthy weight
Improving sleep quality
Reducing stress and depression
Enhancing focus and memory
Suggested routine: Walk 3–4 times per week for 30 minutes each session to promote an active and healthy lifestyle.
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