Four Steps for a Healthier 2025

Whether you want to level up your wellness regimen, or you’re in need of a more robust overhaul to your approach, you’re likely aware that the fundamentals for optimal health generally revolve around daily habits in areas such as your diet, hygiene, sleep, exercise, stress management, and more. However, many of us could use a few guidelines and practical tips that are simple to incorporate and will deliver impactful results. Start to reap the rewards of vibrant health in 2025 with these four expert-advised tips that are less about deprivation and much more about investing in yourself with practical steps that can be integrated into any lifestyle:

Implement no-fail strategies to regularly consume nutrient-dense whole foods. 

In general, a healthy diet consists of nutrient-dense foods from all the major food groups, including lean proteins, healthy fats, whole grains ( e.g., oats, quinoa, rye), and fruits and vegetables of many colors. Among other important benefits, a well-balanced diet based on whole foods can protect the heart, cut cancer risks, prevent chronic conditions, build strong bones and teeth, and enhance gut microbiome. Healthy eating also keeps your skin youthful, reduces inflammation and pain, and improves your mood.

As a registered bariatric dietician at Northwestern Medicine told Shape magazine, protein, fiber, and healthy fats are all key components of success for weight loss goals. This is largely because they will keep you satiated and full for a longer amount of time, and at a lower number of calories. Critically, even a small reduction in calories can potentially yield positive results in weight loss. 

A plan of action that can save you time and effort when prioritizing healthy eating is to pick one day a week to meal prep, such as Sunday. However, this need not be a complicated and time-consuming weekly chore. The process can be made simple and efficient with expert-vetted apps such as Mealime, Eat This Much, and Start Simple with MyPlate. 

Another strategy is to use a slow cooker. Not only is it an inexpensive and convenient kitchen appliance, but it also allows for enhanced distribution of flavors, better breakdown of fibrous vegetables, and more tenderized meats. The extended cooking time of a slow cooker enables you to use leaner cuts of meat and whole, unprocessed ingredients to create a delicious meal with just a few ingredients. 

When it comes to breakfast, an effective way to get plenty of nutrients early in the day is to blend up a smoothie with a few cubes of ice and ingredients such as pomegranate seeds (or juice), spinach, berries, prunes, protein powder, a nondairy milk alternative, and vanilla for added flavor. For more benefits, mix one or more your favorite spices into your concoctions. 

If you prefer a breakfast that you can grab and go like a protein bar, your best bet is to avoid those that are ultra-processed with artificial sweeteners and other additives in favor of taste-tested and dietician approved choices like RXBar Chocolate Sea Salt, Perfect Snacks Choco Crisp Dark Chocolate Protein Bars, and Aloha Chocolate Chip Cookie Dough. And a few go-to options for healthy snacks could be popcorn; flaxseed crackers and a spread like cheese or smashed avocado; or hummus and carrots. If you want to shed pounds, check out “29 Healthy Snacks for Weight Loss” at Healthline. In addition, you can find “A Comprehensive Guide to America’s Healthiest Snacking Brands” at InsideHook. 

Aim for at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity. But when you can’t hit this goal, do what is feasible — even a little exercise is better than none.

Physical activity is one of the most significant ways to positively impact your health — both immediately and in the long term. Among its many benefits, exercise helps to manage weight, enhances brain function, strengthens your bones and muscles, and reduces risks like type 2 diabetes, metabolic syndrome, and cardiovascular disease. 

Evidence indicates that regular exercise also lowers your chances of developing common cancers and may improve outcomes from infectious diseases like the flu, pneumonia, and COVID-19. In addition, it can improve your mood and sleep function, and provide relief from anxiety and depression. The benefits continue, as do the detriments of a sedentary lifestyle, so it’s important to prioritize movement in your schedule.

If you have a regular fitness routine but tend to fall short of your target levels of exercise, you might consider mixing it up with group exercise, a sport, or other activities that you enjoy and will help you stay motivated. Along with traditional sports like tennis, basketball, and golf, Inside Hook suggests trying a fun trend like gravel biking or wild swimming (but be aware of the need for caution, especially in rivers and open water). 

Depending on your preferences and fitness level, some group exercise options to consider might include Pilates, hiking, indoor cycling, or a form of dance, from salsa and bachata, to East Coast swing and cardio classes. And if you’re one of the many adults who suffer from arthritis, a 45-minute walk, water aerobics, or a gentle style of yoga can be an excellent way to get your exercise while reducing the impact on your joints. 

During times when you’re not able to meet the recommended level of physical activity, don’t despair or throw in the towel. According to BBC Science Focus, recent findings indicate that even a few minutes of vigorous activity can support your health and longevity.

Stay engaged and cultivate your relationships.

Health experts and medical professionals continually stress the strong link between personal connections and well-being. Spending time with loved ones and fostering relationships with friends and those in your community is a powerful way to bolster your resilience and reduce stress. Moreover, bonding with others is essential to happiness as it creates purpose and meaning in our lives. 

Having a standing date with a friend to walk or work out can be a way to accomplish two health goals at one time, as is joining a group that meets regularly to play pickleball, learn a new language, or volunteer for a worthy cause. And if making the time to nurture friendships has become less fulfilling and more like a chore, it may be time to expand your circle by connecting through common interests, hobbies, or even spiritual pursuits like meditation or prayer. 

Make sleep a priority.

We would be remiss if we didn’t round out our tips for optimal health in 2025 without a reminder not to overlook the importance of good quality sleep and rest. Insufficient or poor sleep is associated with weight gain, cardiovascular disease, a weakened immune system, and neurogenerative diseases. Sleep deprivation also causes agitation and mood swings, poor balance and coordination, and can lead to car accidents. 

What’s more, a lack of sleep can take a major toll on your appearance, spiking the cortisol levels in your body and breaking down collagen, a protein responsible for promoting skin elasticity and fending off wrinkles. If you’re looking for more motivation to turn in at a reasonable hour, check out “Here’s What Happens When You Don’t Get Enough Sleep” from Cleveland Clinic.

Research suggests that most adults function best on an average of seven to nine hours of sleep per night. But this is not a hard and fast rule for everyone. A better way to gauge how much sleep you need is to evaluate how rejuvenated you feel in the morning. And if you’re struggling with getting the restful slumber you need, it may be helpful to start a pre-bedtime ritual such as reading a book (in print), meditating (Headspace has plenty of resources), or listening to a podcast you find soothing. If you need more support, “The 20 Ultimate Tips for How to Sleep Better” from Sleep Foundation can be a good place to start.