As we step into 2025, it’s crucial to focus on straightforward, science-backed methods to enhance our physical and mental health. Here are five impactful wellness habits to adopt this year:
Get Sunlight First Thing
Neuroscientist Dr Andrew Huberman emphasizes the benefits of early morning sunlight, identifying it as one of the “top five actions” for better mental and physical health. Exposure to sunlight soon after waking encourages healthy cortisol levels, ultimately aiding in better sleep at night. According to Dr Huberman, “A morning spike in cortisol will also positively influence your immune system, metabolism, and ability to focus during the day.” Greater exposure is essential during the darker winter months; consider using a Lumie SAD lamp if necessary.
Prep Your Meals
As functional health expert Dr Mark Hyman notes, our diet is a pivotal factor in our health. Meal prepping at the start of the week is a proven strategy to maintain healthy eating habits, especially in challenging weeks when stress and time are constraints.
Eat More Fiber
With over 90% of adults not consuming enough fiber, Dr. Emily Leeming stresses the importance of increasing fiber intake for health benefits, including reduced risks of various diseases. Aim for 30g of fiber daily by incorporating foods like beans, whole grains, and chia seeds into your diet.
Take a Walk After a Meal
After-meal walks can help stabilize blood sugar levels and improve mood. Additionally, a brief stroll can combat sedentary behavior. Engaging in physical activity post-meal is recommended for both physical and mental well-being.
Breathe
Breathing techniques, often overlooked, can provide relaxation benefits. Practicing box breathing, which includes tightening the vagus nerve through alternating inhalation and pauses, can activate the parasympathetic nervous system, enhancing stress relief.
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