Gentle reminder: It’s the little lifestyle changes that will make 2025 healthier

The advent of the New Year often brings a surge of energy to improve various aspects of our lives.

For many, this new beginning is an opportunity to reflect on personal goals, career ambitions, and overall lifestyle. Among these, fitness often takes centre stage, with many vowing to get in shape, embarking on a transformation journey, and hitting the gym with newfound enthusiasm.

But remember, it’s the little things that matter most. This common saying applies to many situations, but it is especially true when it comes to our health. From increasing water intake and making small dietary changes to ditching phone usage while eating, these simple lifestyle adjustments can make a significant impact on your well-being.

Chances are, you already know what’s good and what’s not for your health, but hear it from health experts who want you to stick to the minor lifestyle changes that can truly transform your health for the better.

Hello, hydration

Staying hydrated is important for a bevy of bodily functions like carrying nutrients and oxygen to cells, regulating body temperature, lubricating joints, and protecting the organs and tissues. It also helps with digestion, maintaining energy, and even skin health. So, you know how important it is!

“Start your day with a glass of water and aim to drink at least 8 glasses daily. Staying hydrated boosts metabolism, supports organ function, and improves skin health,” suggests Dr Balakrishna G K, HOD and senior consultant, Internal Medicine, Gleneagles BGS Hospital Kengeri, Bengaluru.

To ensure you don’t miss out on regularly drinking water, carry a reusable water bottle and set reminders on your phone. You can also flavour it with your favourite fruits or herbs if you find drinking plain water unappealing.

Plate your meals properly (focus on protein)
According to the Indian Council of Medical Research (ICMR), as of May 2024, 56.4% of India’s total disease burden is linked to unhealthy diets. While it is crucial to avoid regularly consuming processed and ultra-processed foods, it’s equally important to pay attention to your home-cooked meals.

However, this doesn’t mean you can eat anything and everything just because it’s cooked at home. Contrary to popular belief, home-cooked food isn’t always healthy, especially if it’s not plated properly or contains excessive oil, sugar, or salt. Approach your meals with a balanced perspective—your daily diet should include fibre, lean protein, carbohydrates, healthy fats, and essential micronutrients.

“Start taking a diversified high-fibre diet. Eat good amounts of fruits, vegetables, whole grains, legumes, and nuts which feed the best gut bacteria around. Fermentable foods like yoghurt, kefir, kimchi – incorporate probiotics and support a healthy population of microbiomes. Avoid many processed foods that contain refined sugar and unhealthy fat, which also can be fatal to gut bacteria,” suggests Dr Kapil Jamwal, clinical director, department of gastroenterology and hepatology, Marengo Asia Hospital Gurugram.

Pay essential focus on protein, as it helps build and repair tissues, supports muscle growth, and plays a crucial role in maintaining overall health and satiety. FYI, the Indian Council of Medical Research (ICMR) has set the daily protein requirement as 0.83 grams per kg per day for adults.

So, fill half the plate with vegetables and fruits, a quarter with lean protein, and a quarter with whole grains, complemented by healthy fats and a source of dairy or a dairy alternative.

Here’s what a ‘plate for the day’ should look like, according to ICMR:

To incorporate this change in your life, plan meals ahead of time and keep healthy snacks handy.

Get moving (and start exercising)
According to the World Health Organization (WHO), physical inactivity is a leading risk factor for non-communicable diseases such as heart disease, stroke, diabetes, and certain types of cancer. Engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week can significantly lower these risks.

Think of exercise and daily movement like an SIP (Systematic Investment Plan)—with small, consistent efforts each day, you’ll see significant results over time. This is among several ways to

Not to forget, it keeps your joint health in check, which is essential for daily activities.

“First of all, we need to regularly indulge in low-impact physical activities or exercises such as swimming or cycling. These exercises strengthen muscles around our joints without stress. Even brisk walking and light jogging help in strengthening joint muscles,” suggests Dr Mihir Thanvi, consultant – orthopaedic, Apollo Spectra Hospital, Jaipur.

Fix your sleep routine
India has a major sleep debt problem. In 2023, the Agewell Foundation conducted a study involving over 5,000 individuals across 20 states, revealing that more than half (around 52 per cent) experience difficulty achieving deep sleep.

Adequate sleep is crucial for physical health, mental clarity, and emotional well-being. A disrupted sleep schedule can lead to a host of health issues, including weakened immunity, impaired cognitive function, mood disturbances, and an increased risk of chronic conditions such as obesity and heart disease.

Karishmma Chawla, a functional medicine nutritionist and lifestyle educator, says sleep is the best way to heal internally and highly recommends honouring your circadian rhythm (a natural, internal clock that regulates the sleep-wake cycle and repeats roughly every 24 hours).

Fixing your sleep cycle is not a small lifestyle change but a significant one; however, a series of small steps can help you achieve it:

• Dim lights in the evening
• Limit screen time before bed
• Exercise regularly
• Take a warm shower before bedtime
• Avoid caffeine consumption in the evening or later
• Brush at night, floss your teeth
• Maintaining oral hygiene is not just essential for a healthy smile but also for your overall well-being.

According to a study published in the Journal of Dental Research, failing to brush at night can lead to plaque build-up, contributing to gingivitis and periodontitis, two common gum diseases. These conditions, if untreated, can result in tooth loss and are associated with systemic health issues, including heart disease and diabetes.

So, don’t forget to brush your teeth at night and introduce flossing to your routine.

“Brush twice a day with fluoride toothpaste, floss often, and then rinse the mouth with an antibacterial mouthwash,” says Dr Suman Yadav, head of the maxillofacial and dental department at Numed Hospital, Noida.

You can use a habit tracker app to do so.

Add a hobby/learn something new
It turns out that learning a hobby not only prevents boredom by keeping you engaged but also helps manage stress, supports brain health, and enhances overall well-being.

“Keeping the brain active through new skills and social interactions helps maintain cognitive reserves,” says Dr Umesh Tukaram, clinical director and senior consultant, neurology, CARE Hospitals, Banjara Hills, Hyderabad.

He recommends joining local clubs or taking online courses, participating in group activities to stimulate mental growth, and listening to soft music for its calming effect on the brain.

Watch your smoking and alcohol habits (quit eventually)
No amount of alcohol or smoking is good for your health. In 2025, make it a priority to leave these harmful habits behind.

“Quitting smoking and alcohol is essential for maintaining heart health. Smoking and excessive alcohol consumption are major contributors to heart disease, and stopping these habits can greatly reduce your risk,” highlights Dr Mahadev Swamy B, consultant interventional cardiologist, SPARSH Hospital, Infantry Road, Bengaluru.

“According to the latest WHO guidelines, there is no safe level of alcohol intake, and excessive drinking is a leading cause of liver damage, which can result in conditions like cirrhosis and liver cancer,” adds Dr Saurabh Bansal, general surgery, laparoscopy and minimal access surgery, Apollo Spectra Hospital, New Delhi.

Quitting alcohol and cigarettes requires immense dedication. Consider seeking professional help to achieve this successfully.

Eat mindfully, please
You are what you eat. But how you eat is equally important. In fact, how we eat is more important than what we eat. Keep the phone away, focus on each bite, and chew slowly. It’s about being fully present during meals.

When we slow down and pay attention to what we’re eating, we tend to make better food choices and experience greater satisfaction, and health experts also agree. Mindfulness helps us recognise hunger cues, preventing overeating, and aids in better digestion.

Mindful eating also helps you understand your relationship with certain foods.

“Acknowledge your gut feelings towards different foods. The more you acknowledge them, the more you heal and help your digestion, preventing bloating, gas, acidity, and constipation, provided you choose foods that love you back,” says Karishmma Chawla.

Start taking screen breaks
Make it a habit to take short, frequent screen breaks. Reducing screen time can help prevent eye strain, improve sleep quality, and encourage more physical activity. Taking small steps towards a healthier life requires determination and consistency. But be flexible; do not get discouraged when you slip a little bit here and there. Focus on progress rather than perfection.