Taking care of your diet, practicing physical activity and controlling stress are essential measures for a healthier routine. Find out how to incorporate them into your daily life
The turn of the year is often a time of reflection for many people.
What have I achieved?
What do I still need to change?
Did I manage to do everything I wanted?
What are my goals for the coming year?
These questions, typical of new cycles, are essential for understanding shortcomings and rethinking priorities. Starting the year with healthy habits is an excellent way to commit to health, well-being, quality of life and self-care.
Another year begins and, with it, we have the opportunity to take a closer look at our health, our choices and our priorities. These are tasks we can’t delegate to anyone else. There are so many paths to follow, so many possibilities. And it doesn’t matter in which order. Every self-care action counts.
Here are some tips for including more self-care, health and well-being practices in your routine in 2025:
- Maintain a proper diet
Food is the central pillar of any healthy lifestyle. That’s why one of the first things you can do as a New
Year’s goal is to review what you put on your plate. Starting the year with a balanced diet, rich in fruit, vegetables and whole grains, can bring immediate benefits to body and mind.
It’s also worth reducing your consumption of ultra-processed foods. Full of sugar, fat, sodium and chemical additives, there is evidence that these products contribute to diseases such as obesity, diabetes and even cancer.
Nutrition
Make simple choices: include more fresh foods such as fruit, vegetables and whole grains in your daily routine. Small changes, such as replacing soda with lemon water or heavy desserts with fruit, can be a first step;
Plan your meals: having a weekly menu helps to avoid impulsive choices. Moderation is the key: you don’t have to cut out food groups, but find a balance that works for your body and your needs. The guidance of a nutritionist is essential in this process.
- Start a physical activity
You don’t have to wait for “Monday” or commit to unattainable goals to make physical activity part of your routine. The recommendation is to choose something that is enjoyable: walking, dancing, yoga or even home exercises are good options for beginners. The important thing is to move your body.
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Physical activity not only strengthens muscles and improves cardiovascular health, it also has a positive impact on mental health, combating stress and anxiety. Establish a simple routine. It could be something like 20 minutes a day, three times a week. Consistency matters more than initial intensity. Remember progression. Respect your body and gradually increase the duration or intensity.
- Sleep better
Quality sleep is an essential pillar for physical and mental health. It is during the night that the body recovers, strengthens the immune system and processes information acquired during the day.
Lack of sleep can increase the risk of diseases such as hypertension, diabetes and heart problems, as well as affecting mood and concentration.
To improve the quality of your sleep, try following these steps:
- Have a routine: going to sleep and waking up at the same times every day are habits that regulate the biological clock;
- Avoid consuming stimulants: limiting caffeine consumption after 3pm and reducing the use of screens in the evening are habits that can help you fall asleep;
- Invest in your environment: a dark, quiet room with a pleasant temperature is ideal for restful sleep.
- Organize your work
Having an organized workplace is essential for increasing productivity, reducing stress, achieving goals and, above all, contributing to a balance between personal and professional life.
Set priorities: identify the most important and urgent tasks. This helps you decide what to do first and what can be delegated or postponed;
Create a routine: developing consistent habits makes organization easier. Set aside fixed times for recurring tasks and fit the most creative or strategic activities into the times of day when you feel most productive;
Take breaks throughout the day: resting your mind is essential for maintaining productivity. Short breaks to stretch, drink water and get away from your screens will help you regain energy and mental clarity and prevent you from getting worn out.
- Manage stress
Managing stress is crucial to maintaining good physical and mental health. Prolonged stress can negatively affect the body, increasing the risk of illness and damaging emotional well-being. By adopting practices such as physical exercise, meditation and leisure time, you can reduce the harmful effects of stress and improve your quality of life.
It’s so common to hear someone say they’re stressed that we think it’s normal. And it may not be possible to eliminate or avoid the causes of stress that affect us every day, but it is possible to learn to deal with them in the best possible way.
Here are some practices that can help:
Breathe deeply: take a few minutes to practice deep, conscious breathing.Inhale slowly through your nose, count to four and exhale through your mouth, also in four counts. Focus only on your breathing and feel the movement of the air;
Use the power of imagination: think of positive and restorative images to reduce mental and physical tension. Close your eyes for a minute or two and visualize a place you associate with peace and tranquillity;
Guided meditation: you can do short meditation practices, even using your cell phone.Many apps offer guided meditations of between 2 and 5 minutes;
Mindfulness: practice mindfulness in every movement or task you perform. Concentrating on what you’re doing, whether it’s answering an email or organizing files, can reduce stress and improve focus;
Relaxation training: get into a comfortable position, close your eyes and mentally repeat phrases such as “My heart is calm and peaceful”, “My body is heavy”.Allow yourself to feel the sensation of relaxation spreading throughout your body as you repeat the phrases.
Keep practicing these techniques regularly, preferably every day, to get the best results. Over time, you will learn to enter a state of deep relaxation more quickly.
- Interact socially
Social interaction is an essential skill for emotional, mental and physical well-being.Cultivating healthy relationships and establishing meaningful connections can transform how we live, bringing benefits that go far beyond the pleasure of sharing moments with other people. Interacting socially is more than exchanging words: it’s about sharing experiences, supporting and being supported.
Find out how to put this into practice:
Practice active listening: listening carefully demonstrates empathy and genuine interest. Ask questions, validate feelings and avoid interrupting when someone is talking;
Be authentic: authenticity builds trust. Show yourself as you really are, with your qualities and vulnerabilities, and be willing to accept the other person in the same way;
Start conversations: a simple “hello” can be the beginning of a friendship.Ask about interests or everyday situations to create opportunities for interaction;
Take part in group activities: join interest groups such as sports, workshops, book clubs or volunteering.
Shared activities make it easier to meet people with the same values and hobbies;
Be kind to yourself and others: kindness goes beyond good manners or polite acts; it is a conscious behavior that reflects empathy, respect and consideration for the well-being of others.It is a powerful tool for building positive relationships and creating more collaborative and productive environments.
7. Set achievable goals
Starting the year with realistic goals is essential for maintaining motivation. Be specific: swap “I want to be healthier” for “I want to eat vegetables for lunch three times a week”.Short-term goals, such as “walk 10 minutes a day”, help build confidence for bigger goals. Keep track of progress: small achievements are worth celebrating and keep us on track.
8. Be spiritual
Spirituality is a dimension of life related to the search for meaning, connection and purpose. It can involve religious beliefs, philosophical practices or simply a sense of belonging and harmony with something greater than the individual, such as nature, the community or the universe. Unlike religiosity, which is linked to specific doctrines, spirituality is broader and more personal, adapting to the needs and experiences of each individual.
Spiritual practices can improve mental health, reduce stress, increase feelings of well-being and strengthen resilience in the face of challenges.
