With 2025 just around the corner, Ann Garry, CEO at Health Coaches Academy has shared five measures you can implement in the new year to lead a healthier lifestyle.
Eat 30+ different plants a week?
Why: Eating a diverse array of plants each week supports a healthy gut microbiome, which strengthens digestion, enhances immunity, and reduces inflammation. Each plant type offers unique nutrients and fibres that nourish beneficial gut bacteria, promoting overall health, and helping to reduce the risk of chronic diseases like heart disease and diabetes.
How: Incorporate various plant-based foods into your diet, including not just fruits and vegetables, but also legumes, nuts, seeds, herbs, and spices. Aim to mix these into meals and snacks throughout the week for variety and nutritional balance.
Nasal Breathing over Mouth Breathing
Why: Nasal breathing filters air, regulates humidity, and supports nitric oxide production, which improves oxygen delivery to cells and reduces inflammation.
How: Start by practicing conscious nasal breathing during exercise or daily activities. If mouth breathing is an issue at night, consider nasal strips or a tiny piece of medical tape across the lips (a common method to prevent mouth breathing during sleep).
Movement Snacks
Why: Sitting for prolonged periods can hinder circulation and muscle function. “Movement snacks”—quick bursts of activity every 30 minutes to an hour—keep blood flowing, help with glucose regulation, and reduce overall stiffness.
How: Set a timer to stand, stretch, or do a few squats or desk push-ups for 1-2 minutes.
Take care of your teeth and gums
Why: Many are unaware of the vital role that good oral hygiene can play in preventing chronic diseases.
How: Brushing, flossing, and regular dental check-ups can ward off periodontal disease, which has been linked to heart disease and diabetes. Something as simple as incorporating tongue scraping into your routine can help reduce harmful oral bacteria from entering the bloodstream, supporting heart health and reducing inflammation.
Work Barefoot (at Home) for Sensory Stimulation
Why: Going barefoot stimulates foot nerves and improves body alignment, muscle strength, and balance, even while working at a desk.
How: If possible, work barefoot or use barefoot shoes that allow natural foot flexing. This can reduce lower back tension, strengthen foot muscles, and improve posture over time.
Choose Natural Household Products
Why: Many household products contain harmful chemicals, such as volatile organic compounds (VOCs) like benzene and formaldehyde, which are linked to respiratory issues, allergies, and even cancer. Synthetic fragrances in products can also contain phthalates, chemicals associated with increased risks of metabolic disorders, obesity, and diabetes.
How: To minimize health risks, replace toxic products with natural alternatives. For cleaning, use items like vinegar, baking soda, or castile soap. Choose fragrance-free or essential oil-based personal care products to avoid synthetic fragrances and reduce exposure to harmful chemicals.
These small, strategic changes can add up significantly over time, and many are accessible without major life overhauls. Starting with one or two and building gradually can set you up for a much healthier year ahead!
