Many people abandon New Year’s resolutions early in the year because they feel the goals are too difficult to achieve. Dr. Mike Ren, assistant professor at Baylor College of Medicine, suggests that instead of focusing on resolutions, individuals should practice simple daily habits to improve health.
Ren recommends getting about 15 minutes of sunlight each day for vitamin D, noting that this can be split into shorter intervals. He adds, “The best time to do it is in the morning because it helps your circadian rhythm and helps you wake up and get situated for the day.”
Physical activity is also important. Ren advises spending 30 to 60 minutes exercising five or six days a week, allowing one or two days for rest. “The length depends on intensity,” he said. “If you’re jogging, you probably only need about 30 minutes, but if you’re going on a walk, you should take more time.”
A balanced diet is another key habit. Ren encourages eating whole foods such as fruits, vegetables, lean proteins and grains while limiting processed foods. “Instead of having apple sauce, just eat an apple. A lot of the nutrients get lost in processing,” he said.
Hydration can often be overlooked. Ren suggests using a water bottle with measurement markings or setting a timer to remind yourself to drink water every 90 minutes to two hours.
Maintaining cleanliness in frequently used spaces like homes, workspaces and cars can help prevent illness and allergies. Hand hygiene is essential as well. “Before you eat, you don’t know if you’ve touched a doorknob or bathroom handle that has germs, so handwashing is best to prevent any sort of stomach bug or infection,” Ren said. “Using soap and washing the bacteria off is best, but if you can’t get to a sink, use hand sanitizer.”
Social interaction supports mental health regardless of personality type. “You don’t need to go out of your way if it makes you uncomfortable, but having someone to talk to is helpful. Just telling someone about your day and asking others how they are goes a long way,” Ren said.
Limiting screen time by reading books can help maintain focus and reduce eyestrain from digital devices.
Ren also emphasizes gratitude as part of a healthy mindset: “For example, I’m grateful my car works and I could get myself to work today without having to take a bus or an Uber. That’s something people take for granted because not everyone has access to such a luxury.” Practicing gratitude may benefit overall outlook during stressful times.
“You don’t need to be perfect. You don’t need to get three gym memberships or go to the spa spending hours working on yourself to be perfect,” Ren said. “You can strive for perfection, but you don’t need to tell yourself, ‘I’m not perfect, so there’s no point in trying.’”
Baylor College of Medicine was established in 1900 and moved its base of operations to Houston in 1943 within the Texas Medical Center (official website). The institution advances education through its various schools and supports research and patient care through partnerships (official website). Community service remains one of its core missions (official website), along with independent engagement in clinical collaborations (official website). Paul Klotman serves as president and chief executive officer (official website).
Ren concludes that adopting small healthy habits consistently can make a difference even when time is limited: If only 30 minutes are available for exercise on a given day, taking a walk or practicing another healthy habit during that period still contributes positively.
