The beginning of a new year is the perfect time to set goals and create positive changes, and many people return to the age-old tradition of making New Year’s resolutions.

According to historians, this practice dates back more than 4,000 years to the Babylonian civilization — the first known society to celebrate the New Year. During their Akitu festival, the Babylonians would present themselves before their gods to pledge repayment of debts and the return of borrowed items, hoping to secure a prosperous year ahead.

Even today, paying off debts often tops New Year’s resolutions. But neither paying off debts nor spending more time with family and friends is possible without good health.

With that in mind, we spoke with Dr. Jacinda Nicklas, a member of the UCHealth Internal Medicine team at the Anschutz campus. She specializes in the treatment and prevention of obesity, cardiovascular disease and diabetes.

Nicklas is also an associate professor at University of Colorado School of Medicine and an expert on clinical trials for weight loss medications and reversing metabolic syndrome through lifestyle interventions.

Your choices make all the difference

Each year, if we don’t get enough exercise and don’t eat a healthy diet, we gradually gain weight, which can lead to obesity and negatively impact our health. Common contributors include highly processed foods and sedentary lifestyles.

When it comes to healthy habits, consistency is essential. Without it, the body struggles to adapt, and positive behaviors are less likely to become lasting habits.

“This is the time when some people will make New Year’s resolutions. It can be a great opportunity to set goals and guidelines for yourself for the year ahead,” said Nicklas.

“Eating ultra-processed foods and lack of exercise contribute significantly to gradual weight gain over time and can ultimately lead to obesity,” she explained.

Both diabetes and obesity are associated with a decreased lifespan.

Habit #1: Be more active, especially after every meal

One of the simplest and most effective ways to support your health doesn’t require a gym membership or long workouts.

Being committed to moving your body — especially after meals — can improve blood sugar, metabolism and overall well-being.

“Taking a short walk after a meal can help lower blood sugar levels. Even walking for just 10 minutes has been shown to reduce blood sugar, and doing this regularly can decrease the risk of developing diabetes,” Nicklas said.

This habit is easy to incorporate into daily life. She recommends involving the whole family, taking a walk together, spending a few minutes outdoors or walking the dog.

“Physical activity after a meal helps prevent going to bed with elevated blood sugar. It’s also a great way to get fresh air and feel good after eating,” she added.

Making activity fun can help it stick. Families can dance while cleaning up or play games outside. Turning movement into quality time makes it easier to maintain as a habit. (Learn about how movement counts as exercise).

Habit #2: Get enough sleep

Sleep plays a critical role in health. But balance is key.

“The sweet spot is not too little, but also not too much. People who sleep fewer than five hours or more than eight to nine hours tend to have worse blood sugar over time,” Nicklas said.

Insufficient sleep can also lead to overeating, resulting in weight gain.

Prioritizing consistency, sleep hygiene is an essential part of staying healthy. (Need help sleeping better? Simple tips can help you.)

Habit #3: Follow a healthy diet

Diet is another cornerstone of health. Eating a variety of colorful fruits and vegetables — often called “eating the rainbow”— is a simple way to improve nutrition.

“Having a dietary pattern is beneficial. The Mediterranean diet, which emphasizes plant-based foods, olive oil, fish, legumes, and nuts, is particularly effective for heart health,” Nicklas said.

The DASH diet (Dietary Approaches to Stop Hypertension) is another option, focusing on 5 to 10 servings of fruits and vegetables daily.

The newer MIND diet combines elements of both the Mediterranean and DASH diets and may help reduce the risk of cardiovascular disease, diabetes, and cognitive decline.

Reducing sugar and ultra-processed foods is also critical.

“Just one additional serving of a sugar-sweetened beverage per day can increase your risk of diabetes by 13 to 27%,” she said.

Replacing highly processed foods with fiber-rich and whole foods can make a significant difference. (Learn about how adding fiber is a relatively simple way to eat a healthier diet)

Small, daily actions will help you achieve your health goals

For this New Year, remember that every decision counts, but intention without action yields no results. Small, consistent choices around diet and physical activity add up over time, helping you improve your health and, ultimately, live a longer, happier and higher-quality life.