New Year’s Resolutions That Promote Healthy Aging

Following a joyful holiday season spent with loved ones, many people start the new year feeling sluggish-often from indulging in rich food and drinks or falling out of their workout routines.

Time for a change, said Sara Espinoza, MD, medical director of the Cedars-Sinai Healthspan Clinic, which emphasizes maintaining a good quality of life while aging.

"If people are feeling guilty because they overindulged, my advice is, don't wallow in it," Espinoza said. "Every day is a new day, and it's never too late to turn over a new leaf-especially in the new year."

Although many earnestly make healthy resolutions, a 2023 Forbes Health/OnePollshowed that the average resolution lasts less than four months. Espinoza sat down with the Cedars-Sinai Newsroomto explain how resolving to practice healthy habits today-such as regular exercise and healthy eating-can affect long-term health.

For people who are not feeling their best after the holidays, what are some healthy resolutions they can make to start feeling better?

When people feel sluggish after the holidays, I usually start with recommending sleep. Sleep hygiene is critical for restoring energy, and one of the simplest steps is going to bed at the same time every night.

After sleep, consistent physical activity is one of the most effective ways to improve energy levels. If someone continues to feel fatigued despite improving sleep and exercise habits, that can be a signal of depression, and I recommend being screened.

What New Year's resolutions would you say have the biggest impact on longevity?

I almost always point to physical activity as having the greatest impact on long-term health.

I encourage people to aim for at least 150 minutes of cardiovascular exercise per week, along with resistance training two days a week. That resistance training does not have to be complicated and can include body-weight exercises.

If that amount of exercise feels out of reach, I don't want people to get discouraged. Even starting with a resolution to walk more each day is beneficial, especially because there is evidence showing regular walking reduces the risk of heart disease and stroke.

My main message is any time working out is better than no time.

How do healthy daily habits support healthy aging and help prevent age-related diseases?

I talk frequently with patients about maintaining a healthy body weight because of its strong link to long-term health. Even modest weight loss-about 5% to 10% of body weight-can significantly reduce the risk of developing diabetes, sometimes by as much as 60%.

Research also shows that reducing calorie intake over several years can improve cardiovascular health, cholesterol levels and insulin sensitivity in young to middle-aged adults who are overweight or obese.

When discussing diet, I often reference Harvard's Healthy Eating Plate. About half the plate should be fruits and vegetables, a quarter should be whole grains such as brown rice or whole-wheat bread, and the remaining quarter should be healthy protein sources like fish, poultry, beans or nuts.

That said, dietary changes do not need to be extreme to be effective. If the guideline feels too strict, I suggest small, realistic adjustments, such as sharing a side of fries or choosing a salad instead.

People do not need to overhaul their entire diet overnight. Even one vegetable-focused meal a day as a resolution is a step in the right direction. Moderation is key.

Why is it so hard to stick to New Year's resolutions, and what evidence-based strategies help people follow through?

One of the biggest reasons people struggle to stick with New Year's resolutions is a lack of accountability. I often recommend working out with a friend, joining a class or having someone regularly check in.

Research on fitness trackers and wearables is mixed, but for many people, tracking progress is motivating. Simply monitoring daily steps on a phone or pedometer can help maintain consistency or reinforce habits.

I also encourage SMART goal setting, meaning goals that are specific, measurable, achievable, relevant and time bound. Starting with small, incremental steps is far more sustainable than setting unrealistic resolutions.

What are some underrated or often overlooked habits that can improve long-term health and aging?

One habit that often is overlooked is oral health. Poor dental health has been linked to cardiovascular disease and dementia.

To support oral health, I recommend brushing at least twice a day, flossing daily and limiting sugary foods and drinks. Again, if that is too rigid, even brushing teeth twice a day is a great resolution.

Are there any extra resolutions that promote healthy aging?

Although general guidelines are a helpful starting point, my medical recommendations to support healthy aging resolutions for the greatest impact are tailored to an individual's health status.

For older adults, for example, weight loss requires careful consideration because it can lead to loss of both fat and muscle. In those cases, weight loss combined with resistance training can help preserve muscle mass and maintain strength.

For patients with cardiovascular disease, I often recommend not smoking, limiting alcohol, taking prescribed blood pressure medications and following a low-sodium diet.

To make an appointment with the Healthspan Clinic, call 310-423-3870 and select option 1 and ask to schedule an appointment with Espinoza.

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