With each passing year, scientists gain more insight to how people can better improve sleep quality. For example, there are many risks associated with indoor air pollution, including effects on sleep and blood pressure. Is using an air purifier overnight the solution hiding in plain sight? Perhaps, but how does running an air purifier nightly affect these aspects of your health? We aim to uncover that in this article. 

How Using An Air Purifier May Affect Sleep

It is possible that sleeping with an air purifier nightly may improve sleep quality and duration. Most of the existing research has focused on air pollution’s effects on sleep apnea. Scientists explain that indoor air pollution can trigger upper respiratory irritation and edema (swelling of body parts). In more recent studies, researchers looked at connections between indoor air quality and sleep in a general sense. The results have been consistent, suggesting that cleaner air quality in the bedroom can improve overall sleep quality. 

A 2023 study found that people who slept with a HEPA air filter, which can remove 99.97% of dust, mold, pollen, and bacteria from the air, slept longer. The subjects also spent more time in bed compared to those who did not use a HEPA air filter. Another report from 2023 found that increasing air flow in the bedroom reduced carbon dioxide concentrations and levels of particulate matter. Basically, particulate matter is a mixture of solid and liquid particles that form microscopic, and potentially dangerous, droplets suspended in the air. 

Researchers attribute air pollution’s effects on sleep to its ability to cause nasal and throat inflammation. It may also trigger oxidative stress, which is a condition that causes tissue and cell damage. 

Air Purifiers Improve Air Quality

An air purifier works to reduce airborne pollutants that lead to poor sleep, among other health issues. They trap or neutralize substances or gasses in the air, and the type of purifier you have may trap these particles or gasses using a specialized filter, ultraviolet light, or electrical charge. Different types of air purifiers address specific indoor pollutants. Indoor air pollutants can come from a variety of sources, but are generally separated into particulate matter or gaseous pollutants. Reducing these pollutants can ultimately help you breathe better, which may lead to better sleep.  

Could A Nightly Air Purifier Affect Blood Pressure?

Regular exposure to air pollution can impair blood vessel function and cause inflammation. It can even raise blood pressure and, over time, increase the risk of adverse cardiac events. Several studies indicate that using an air purifier at night improves blood pressure levels. That is especially true for people living in areas with heavier pollution, for example, high-traffic areas, poorly ventilated spaces, or places prone to wildfires or smog. 

A 2021 meta-analysis examined studies measuring the systolic blood pressure of people living in higher-pollution areas before and after using an air purifier. Researchers monitored people for periods ranging from a week to several weeks. The average result was that using an indoor air purifier significantly reduced blood pressure. 

Another paper from 2024 found that using an indoor air purifier in the primary activity room for one year was linked to a significant drop in diastolic blood pressure in older adults. Researchers note that filtering systems, such as air purifiers, reduce exposure to outdoor and indoor sources of pollution. That ultimately reduces the development or worsening of cardio metabolic disorders, including high blood pressure.

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When Dr. Ruby Lathon was diagnosed with thyroid cancer, she didn’t just hope for change – she became the change. She overhauled her nutrition, embraced a whole-food plant-based lifestyle, prioritized rest, stress management, and detoxification – and reclaimed her health. Healing isn’t accidental. It’s intentional. If she can rewrite her health story, so can you.

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Considering that you spend one-third of your life sleeping, make it a point to ensure that it is quality sleep as much as you can. Unfortunately, many people find it difficult to fall and stay asleep. If you find yourself staring at your ceiling at two in the morning on a regular basis, certain nighttime habits may be preventing you from getting quality sleep. 

What Is Sleep Hygiene?

There is oral hygiene, personal hygiene, and now there’s sleep hygiene? Yes, exactly correct. Sleep hygiene refers to a set of habits that encourage a good night’s sleep. Adopting certain habits can help regulate the body’s circadian rhythm, or internal “clock” that controls sleep and wakefulness. Sleep hygiene plays a crucial role in maintaining mental and physical health, in addition to overall quality of life. You may engage in certain practices or behaviors, either during the day or at night, to help promote better sleep. Continue reading to learn sleep hygiene tips that may lead to more restful sleep. 

Exercise Regularly

Studies show that as little as 10 minutes of walking per day can improve sleep quality. Exercising outside further enhances the benefits by exposing you to natural light, which works to regulate your sleep cycle. If you cannot exercise outside, do not stress yourself into an anxiety spiral. Indoor exercise is also beneficial, but avoid exercising three hours before bedtime, as physical activity can increase wakefulness, making it more difficult to fall asleep. Should you want to engage in movement closer to bedtime, consider yoga, stretching, or Tai Chi. 

Make Your Sleep Environment Work For You

Your sleep environment can either make it easier or harder to fall asleep. Typically, a bedroom that is between 65 and 68 degrees Fahrenheit is ideal for restful sleep. Additionally, make sure you have a comfortable mattress, pillows, and bed sheets. The more comfortable you are, the easier it is to fall and stay asleep. Too much light in the bedroom can also make it harder to fall asleep, so consider investing in blackout curtains or an eye mask to ensure darkness. 

Use Your Bed For Sleep

It can be very tempting to read, work, watch TV, or have phone calls in your bed if it is very comfortable. Try to reserve your bed for sleeping and sexual intercourse. That may actually strengthen your brain’s association between your bed and sleep, so you can fall asleep more easily. Even though reading can help you fall asleep, you may want to try reading on the couch before moving to your bed in case your mind is excited by the book and you cannot fall asleep. 

Manage Stress Before You Go To Sleep

You should never go to bed worrying about things that can keep you awake. To help alleviate some of that stress and worry, consider the following habits: 

• Write down your tasks or worries to get them out of your head. Prioritize what you have to do tomorrow, or the rest of the week, and then try your best to relax. Perhaps outline a plan to get these things done because seeing it on paper helps you see it through. 
• Experiment with meditation, be it in silence or guided via an online video or app on your phone. Meditation can help calm the mind, even if the practice only lasts for five to 10 minutes. 
• Consider sleeping with a weighted blanket, as it can help people with anxiety and insomnia fall and stay asleep. 

Keep A Consistent Sleep Schedule

Going to bed and waking up at the same (or thereabouts) every day, even on the weekends, can help reinforce the body’s sleep cycle. That makes it easier for you to fall asleep and wake up every day. When you stick to a consistent schedule, you can also reduce daytime sleepiness. Just make sure that the bedtime you choose allows you to get between seven to nine hours of sleep every night. 

Create A Relaxing Bedtime Routine

Help yourself unwind by developing a routine that gets you ready for bed. Allow one hour for your bedtime routine because that allows you enough time to do a few different things that relax you. Here are a few examples:

• Meditate, even for five to 10 minutes, to help calm the body and mind. You can set an intention during your practice to make it more effective and help you focus. 
• Listen to soothing or relaxing music while focusing on your breath. There are many playlists on streaming platforms that help induce sleep. 
• Reading a book can be a great way to relax, but avoid using electronic devices that emit blue light, as that can keep you awake. 
• Engage in some gentle stretching to relax the muscles and release tension. You can also try restorative yoga, which works to relax the mind and body.

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Fatty liver CAN be reversed naturally – especially in the early stages. And no, it doesn’t require extreme dieting or medications. Your liver is one of the most resilient organs in the body. When you remove what’s overwhelming it and give it the right support, it knows how to heal. What actually helps:

• Losing just 5-10% of body weight
• Cutting added sugars & refined carbs
• Eating more whole, plant-based foods
• Moving your body consistently (even walking counts)
• Supporting insulin balance
• Prioritizing sleep & stress management

Foods matters. Lifestyle matters. Consistency matters. This isn’t about quick fixes – it’s about giving your liver the environment it needs to recover and thrive. Your body wants to heal. Support it.

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December is the month when celebrations, vacations, and lots of eating take place. If you succumb to the power of hot chocolate, candy canes, and pumpkin spice lattes, then your caloric intake dramatically increases. Then New Year’s Eve rolls around and you treat yourself to appetizers and libations. January arrives and the weather is still cold, decreasing the likelihood that you’ll go out and get a gym membership like you said you would.

Even though you may not gain 15 pounds, winter weight gain is a real thing. Shorter days, longer nights, and colder weather trigger the human’s animalistic urge to survive. Winter weather also gives people the desire to enjoy more comfort food in an effort to stay warm. And people continue to enjoy these heavy meals long after the holidays are over. Finally, fat cells are also more sensitive to sunlight, which is something that lacks during the winter. All of these things make gaining weight during winter a lot easier than you could ever imagine. 

You don’t have to let winter control your weight when you are aware of why weight gain happens. Even though the holidays are over, winter still has its ways of tempting you. Continue reading to learn about common ways people gain weight during the winter. 

Changes In Sleep Habits

The lack of sunshine and colder temperatures can negatively affect your sleep habits. When you cannot maintain healthy sleep patterns, you are more prone to overeating and choosing less nutritious foods. According to registered dietitians, the darker days and cold can cause people to hit snooze on alarms more frequently. This can throw off eating times, and may even cause people to skip breakfast because of rushing to leave the house. Skipping breakfast can lead to drive-thru breakfast orders or overeating later in the day. It may even cause higher sugar cravings. 

People Eat More Like Animals

Researchers suggest that humans tend to eat more like animals in colder climates. Colder temperatures activate the internal drive in the same way as it does in animals. This means that the body craves more calories to gain fat in order to promote internal insulation. When you’re cold, the body burns more calories to raise the core temperature, causing people to eat and refuel the tank. There’s nothing wrong with eating more, but choosing nutritious options over unhealthy foods is often the obstacle to overcome. Choose hearty stews with potatoes, legumes, and vegetables and bowls with whole grains and roasted vegetables to fill up with nutrients. 

Dehydration

You’d think that summer is the most common season to experience dehydration, but hydration issues still occur during the colder months. When the temperature drops, people don sweaters, scarves, beanies, gloves, and more. These clothing items cause people to sweat, just as outdoor heat causes people to sweat during summer. When the body is in a state of dehydration, it’s common to reach for additional calories to consume. It’s understandable that you don’t always want to drink cold water, so consider drinking herbal, caffeine-free teas to help promote hydration during winter.

Seasonal Affective Disorder

Shorter days and lack of sunshine can have a significant affect on your mood. Sometimes, it takes moving to a place that experiences more sunshine and warmer weather to realize that they help lift your spirits. Seasonal affective disorder (SAD) is a type of depression caused by seasonal change. As is typical with mood disorders, SAD can cause poor diet quality that ultimately leads to weight gain. Although exercise can help boost mood and counteract weight gain, a dietary change is often necessary. 

People Don’t Exercise As Much

Naturally, the winter cold doesn’t entice people to exercise outside, although there are some people who run no matter the conditions. Failure to spend time in the sun and outside can lead to the previously mentioned SAD. Lack of exercise also contributes to weight gain during the winter. Some people postpone exercise in December and vow to resume their workout regimen in the New Year. This doesn’t always come to fruition, and people remain in an exercise lull until warmer weather arrives. With so many exercise apps and online workout videos, it’s easier than ever to workout whenever and wherever. Don’t let the weather dictate when you work out!

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Considering that the average person sleeps for one-third of their life, you could argue that sleep is vital to overall health. When you wake up after a good night’s sleep, you feel more energized and are less likely to eat unhealthy foods. High-quality sleep is also essential to your exercise or training routine, as it aids muscle recovery and reduces muscle soreness. Yes, stretching, proper hydration, and a balanced diet can support and aid muscle repair, sleep is one of the most powerful and overlooked tools for building muscle and enhancing endurance. 

How Much Sleep Is Recommended?

On average, most adults require seven to nine hours of sleep per night. Athletes and people who have more intense workout regimens may require more sleep for optimal muscle recovery and performance. That said, sleep needs vary from person to person, depending on the following factors:

• The type of activity
• Age
• Training intensity and workout schedule
• Nutrition
• Overall health
• Fitness level

How Does Sleep Help Your Muscles Recover?

Believe it or not, the muscle recovery process begins once your workout comes to a close. Exercise causes microscopic tears, or microtears, in muscle fibers and they require repair in order to build muscle mass and keep muscles strong. During sleep, the body shifts into repair mode, rebuilding and healing the muscles you engaged during your workout. Continue reading to learn how good sleep aids muscle recovery. 

Supports Protein Synthesis

Protein synthesis is the bodily process of converting proteins from the foods you eat into muscle tissue. This is an integral stop in both muscle repair and growth post-exercise, and sleep plays a supportive role in this process. If you don’t get sufficient sleep, the body’s ability to synthesize protein after a workout is reduced. Studies suggest that consuming about 30 grams (g) of protein before bed may increase protein synthesis during sleep. 

Controls Inflammation

Exercise causes temporary inflammation in muscle tissues. Although inflammation is part of the body’s natural healing process, it can contribute to delayed-onset muscle soreness (DOMS) after physical activity. During sleep, the immune system releases chemicals that help control inflammation and remove waste products that build up in the muscles during exercise. By getting a good night’s sleep, you aid the body’s ability to control inflammation, which in turn supports muscle recovery and reduces muscle soreness. 

Increases Growth Hormone Production

When the body is in deep sleep, it releases growth hormones, which supports muscle repair and growth. Growth hormone also encourages the production of other hormones involved with muscle recovery, such as insulin-like growth factor hormone (IGF-1). That hormone helps repair those micro tears caused during exercise. 

Improves Mental Focus

When you sleep seven to nine hours per night, your concentration, decision-making abilities, and reaction time all improve. All of those things are necessary for safe and effective workouts. Statistically, you are more likely to follow your training plan, maintain proper form, and stay motivated when you are well-rested. 

Restores Energy

The muscles store glycogen (sugar) for energy, and these stores get depleted during exercise. During sleep, the body converts carbohydrates and other nutrients into glycogen, which restores muscle glycogen levels and helps them recharge. 

Reduces Muscle Tension

As you transition from light sleep to deep sleep, the muscles gradually relax, allowing them to release tension from daily activities and exercise. This process helps support overall muscle recovery. 

Does Less Sleep Affect Muscle Recovery?

If you do not get enough sleep, you ultimately slow down the body’s recovery process, which impairs muscle growth and strength. While inadequate sleep impacts muscle performance, it can also cause:

• Increased inflammation and muscle soreness
• Poor coordination and balance
• Slower muscle repair and growth
• Increased fatigue
• Decreased muscle strength and endurance
• Reduced motivation to exercise
• Higher risk of injuries, such as sprains, strains, and injuries from overuse
• Slower reaction times

If you need to enhance athletic performance and aid muscle recovery, you may want to consider the Athletic Package. It is a comprehensive group of herbal supplements that work to nourish the musculoskeletal system for enhanced athletic performance.

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We are a little over a week into 2026 and many people have already begun their Dry January journey, a month of abstaining from alcohol. There are many reasons that draw people to participating in this yearly event. It’s possible that the body is in desperate need of a break after a week of spiked eggnog and celebratory bubbles. It’s also possible that concerns are more serious.

According to research and surveys, alcohol has become more of a problem in society since the COVID-19 pandemic. Drinking to excess, including binge drinking, increased by 21% in the United States during the pandemic. Researchers project that a one-year increase in alcohol consumption will cause 8,000 deaths from alcohol-related liver disease. 

It makes sense that people resorted to alcohol during the pandemic, which was full of uncertainty. Alcohol hits the neurochemical pathways in the brain to release endorphins that make you feel good. Many researchers state that sitting down with an alcoholic beverage provides a temporary sense of ease and comfort, making it a popular go-to for people to unwind. 

Why Do People Do Dry January

January marks the start of a new year, a fresh start to wipe the slate clean. The culture has programmed everyone into thinking that it is a time to break habits that no longer support your health. If you are concerned about your use of alcohol, the New Year may be the fresh start you need. You can join the masses who participate in Dry January, especially if you notice that your drinking habits have increased. Drinking more than seven alcoholic beverages per week can lead to a slew of health issues, so a month-long break may kickstart your efforts into changing up your beverage intake. Come February, you may find that alcohol doesn’t have the same place in your life as it did previously. 

You May Reduce Bloating And Lose Weight

Depending on how much you drank prior to Dry January, you may or may not lose a few pounds this month. Boozy beverages add empty calories to your diet, meaning they don’t fill you up the same way food calories do. Because of that, you can either keep drinking, or you increase your consumption of unhealthy foods, which leads to a caloric surplus. A lot of people also feel bloated as a result of drinking alcoholic beverages, especially from beer. Research states that chronic alcohol use can inflame the gastrointestinal tract, which can wreak havoc on the body. 

You May Sleep Better

A popular reason for drinking alcohol is to help relax the body and fall asleep. The reality is that while alcohol may put you to sleep, the sleep you get after drinking isn’t the best. You often wake up more frequently during the night and cannot get sufficient deep sleep. A small study found that drinking alcohol caused decreased sleep time and sleep efficiency. Dry January may benefit your sleep and energy levels, helping you feel more clear-headed and motivated. With that extra energy, you may have more energy for other activities, such as working out. 

You’ll Save Money

It is very easy to spend too much money when you hit the bars with friends. Shelling out $10 to $16 for a craft cocktail or pour of wine can put a serious dent in your wallet. Even if you don’t go out all the time, buying alcohol from the store several times a week can also add up. When you take a month off, you’ll notice that your bank account doesn’t decrease as rapidly. Realizing that may cause you to change your drinking habits once Dry January comes to a close. 

Your May Enhance Immune Function

A 2015 study found that healthy people who had an episode of binge drinking experienced a reduction in disease-fighting immune cells. Being intoxicated can suppress immune function, which makes you more vulnerable to pathogens. Chronic drinking, on the other hand, can increase your risk of inflammatory reactions throughout the body. Even one night of heavy drinking can impair your body’s ability to fight off infections for 24 hours. All that is to say that abstaining from alcohol may improve your body’s defense against viruses, bacteria, and pathogens. 

You’ll Have A New Relationship With Alcohol

When you hit the pause button on alcohol, you may realize that you don’t have to drink every day, or even at all. Learning that you don’t need alcohol in your life can be a valuable lesson for many people. Maybe you thought you needed alcohol to fall asleep, but you found that you slept better without it. The main thing is to analyze how you feel and assess the pros/cons of Dry January. It is very common that people view alcohol in a different light and have a more positive relationship moving forward. 

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Can too much stress in your life cause sickness? This was once thought to be a wellness cliché, but a growing body of research suggests that there may be real truth behind this theory. Chronic stress not only affects how you feel on an emotional level, but it also alters immune function on a cellular level. Ultimately, that changes how well the body defends itself against foreign invaders, such as bacteria, viruses, pollutants, and other germs. 

A recent study published in Frontiers in Immunology found that insomnia and anxiety were linked to significantly lower levels of natural killer (NK) cells. These cells are among the immune system’s first line of defense. Findings indicated that the more severe the anxiety, the steeper the decline in NK cells. That means that stress and anxiety may actively thin your immune system’s army, in a way, making you more susceptible to illness. 

What Are NK Cells And What Do They Do?

NK cells belong to the innate immune system, which you can think of as the body’s rapid-response team. These cells monitor blood and tissues, identifying and destroying damaged, infected, or abnormal cells before problems arise. There are two subtypes of NK cells:

• CD16+CD56dim cells: These cells make up the majority of NK cells and are very cytotoxic, which means that they directly destroy harmful cells. 
• CD16+CD56high cells: These cells assist with regulating immune signaling and inflammation. 
• If NK cell numbers decline too much, the immune system may find it difficult to both contain infections and abnormal cell growth in the early stages. That ultimately raises long-term health risks. 

What Did The Study Reveal?

To begin, researchers examined 60 female university students aged 17 to 23. Participants completely validated questionnaires, assessing self-reported anxiety and symptoms of insomnia. They also provided blood samples in order for researchers to measure different NK cell populations. 

Researchers noted that mental health responses were very bleak, with 75% of participants reporting anxiety symptoms. Roughly 17% and 13% of participants fell into moderate and severe categories. Additionally, 53% of the participants experienced sleep difficulties that researchers found consistent with insomnia. Besides these startling findings, researchers noted that blood samples revealed a much clearer picture:

• The severity of anxiety mattered, with mild anxiety showing minimal, non-significant changes. Moderate to severe anxiety was associated with a notable reduction of NK cells. 
• Students who reported anxiety symptoms exhibited both lower numbers and lower percentages of NK cells, including cytotoxic types. 
• In students who reported sleep disturbances, higher anxiety scores revealed an even greater decline in total peripheral NK cells. 

An Important Note

The study focused on young women between the ages of 17 and 23. Sleep disorders and anxiety are rising the fastest in this age group. Although that makes the findings relevant, it also limits how broadly they can be applied. Researchers need future studies across different ages, sexes, and regions in order to fully understand how stress affects immune function. 

The Takeaway

Stress is not just something that lives in the mind. The constant edge that you cannot shake or racing thoughts may reshape the immune system and how it functions, leaving your body more vulnerable to illness. This study serves to remind people that having stress management practices can help your emotional, mental, and physical wellbeing. Allow your whole body to flourish in the immediate and long-term when you get your stress under control.

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Why would you want to build resilience? Well, building resilience helps you overcome challenges, grow as a person, and face adversity. Unfortunately, you are not born with resilience, but anyone can practice and build it. Through various self-care practices, you can not only stay emotionally and mentally well, but also move through hard times and learn from experiences. This year, make it a point to become stronger and more resilient with these mental health practices. 

Set Realistic Goals

In order to set yourself up for success, you have to set realistic goals, which is essentially the practice of breaking down challenges into smaller, more manageable tasks. Not only will you build resilience by meeting your goals more often, but you’ll also move forward more quickly. If you want to run a 5K, for example, and you do not have a regular running routine, you cannot expect to be race-ready in a week’s time. Gradually build up your skills as a runner, jogging more each day until you have built up enough endurance to run one mile. Then you can run two miles and be closer to your 5K. 

• Break up those bigger goals into smaller steps. 
• Commit to each step and work toward your goal with a daily practice.
• Make sure each of your steps is realistic and doable. 
• Celebrate each accomplishment. 
• Gather support by reaching out to people who are working toward similar goals.

Build Problem-Solving Skills

Solving problems effectively is a great way to build resilience. To become more adept at problem-solving, you have to develop the knowledge and skillset to tackle problems with strategies that work. Consider these steps:

• Begin by identifying the problem you want to solve.
• Do your best to describe the problem by either writing it down or voicing it out loud.
• Try to determine the cause of the problem before trying to solve it.
• Think of several possible solutions for the problem. 
• Not the results and continue experimenting until you find a solution. 
• Having the right mindset will get you that much closer to solving the problem. 

Develop A Growth Mindset

When you have a growth mindset, you can see life’s challenges as new opportunities to learn. Basically, a growth mindset is the belief your abilities are not fixed; rather, you can develop new strengths and skills at any time. When you encounter something difficult, you do not retreat. You face the situation head on with the understanding that you will emerge a stronger person on the other side, and that you may learn a lesson to benefit you in the future. To help cultivate a growth mindset:

• Have realistic expectations of what you can accomplish. 
• Learn to embrace imperfections.
• Embrace the journey of learning via experience. 
• Learn to value and accept any and all criticism. 
• Reframe your idea of what failure means and learn from mistakes. 
• Give yourself the time and space to work through challenges or problems. 

Don’t Forget About Self-Care

What does self-care mean, and how does it help you build resilience? Well, you cannot move through difficult situations if you are not emotionally, mentally, and physically well. Self-care is any activity or practice that nourishes you. That could be reading a book in a bubble bath, meditating, or watching a couple episodes of your favorite show while doing a facial skin care routine. Common self-care practices include:

• Eating a nutrient-rich, balanced diet. 
• Practicing daily habits that help relieve stress, such as meditation, deep breathing, and mindfulness.
• Prioritizing sleep.
• Writing and reflecting on thoughts, feelings, or life experiences. 
• Engaging in regular physical activity that you actually enjoy.

Embrace Change And Be Flexible

The last thing you want to be is rigid when it comes to building resilience. Life is about embracing change and adapting to things when you encounter them. Your resilience is dependent on your ability to change directions when necessary. It’s also about appreciating imperfections and learning from unexpected things or experiences. Some ways you can do this are as follows:

• Try to look at the bigger picture and know that overreacting to something difficult does not help you move forward. 
• Understand that change is a part of life and that even if things get shaky, the only thing you can control is your reaction. 
• Try to maintain some hope, even if life throws you a few curveballs. Difficult situations can be unexpected, but the same applies for good situations. 
• Become more mindful of fixed thoughts, such as, “There is no way I’m doing that.” Or, “Everything is going to be this way forever!”

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The beginning of the year is a time when people set goals to inspire positive changes in their lives. Many people return to the age-old tradition of making New Year’s resolutions, while others prefer to set intentions. Some people choose to make vision boards, and many people don’t care to do any of that. If you are someone who enjoys making resolutions, this article will help you adopt three healthy habits that can improve your overall lifestyle and health.

Historians suggest that New Year’s resolutions date back more than 4,000 years to the Babylonian civilization. This was the first known society to celebrate the New Year. During the Akitu festival, the Babylonians presented themselves before their gods and pledged to repay debts and return borrowed items in hopes of a prosperous year ahead. To this day, paying off debts tends to top New Year’s resolutions, but neither paying off debts nor spending more time with family and friends is possible without good health. 

With that said, we have several healthy habits that you can easily adopt in 2026. If you do not eat healthy and exercise regularly, you will likely gain weight. Sedentary lifestyles and highly processed foods are large contributors to the growing obesity problem in the United States. You don’t have to adopt an all-or-nothing mindset; rather, you can make small adjustments over time. The key is to be consistent, as that is how you make lasting habits. 

Get Enough Sleep

Sleep plays a crucial role in your overall health, as it is the body’s natural way to rejuvenate and recover. You don’t want to oversleep, but you don’t want to stay awake all night, either. Life is about balance, and the research supports this. Some sleep data showed that people who slept fewer than five hours or more than eight to nine hours had worse blood sugar over time. Insufficient sleep can also lead to stress, overeating, and ultimately weight gain. Prioritize consistent sleep hygiene in order to achieve better health. Go to bed and wake up around the same time every day. Develop a consistent bedtime routine. You can even consider meditation, breathing exercises, or other relaxation techniques within an hour before bedtime to promote better sleep. 

Be More Active

Commit to moving your body more in 2026, especially after meals, as this habit can help improve metabolism, blood sugar, and overall wellbeing over time. Studies show that taking a short walk, even just for 10 minutes after a meal can lower blood sugar. Doing this after every meal is an easy habit to incorporate into your daily life. It is beneficial to involve the entire family, as that encourages more time outdoors, more time with family, and promotes physical activity for everyone. It is best to make an activity fun, as that is a great way to help it stick. Dance while cleaning up the kitchen or play games outside. By turning movement into quality time, you can help make it a habit. 

Follow A Healthy Diet

Your diet is the cornerstone of your health, and you cannot out-exercise a poor diet. Enjoy a diverse mix of colorful fruits and vegetables (eat the rainbow) to help enhance your intake of various vitamins, minerals, antioxidants, phytochemicals, and more. Some people prefer to adopt a dietary pattern, such as a vegan diet, Mediterranean diet, MIND diet, or DASH diet. These diets lead to better health markers, including improved heart function, lower inflammation, and reduced rates of cognitive decline. Ultimately, it is best to reduce your intake of sugar and ultra-processed foods. Even if you start there, you will drastically improve your health. Just one additional serving of a sugar-sweetened beverage per day can increase the risk of diabetes by 13 to 27%. Drink plain sparkling water with a squeeze of fresh lime, lemon, kiwi, or even basil, in place of sodas or sugary beverages. Additionally, replacing highly processed foods with fiber-rich and whole foods can make a significant difference to your health.

Remember that every decision counts, but you won’t have results without intention. Start small, but make consistent choices around sleep, exercise, and diet. You will see the difference over time and be able to live a longer, happier, quality life. Need a little kickstart in the new year? Get things moving and grooving with the 20-day Full Body Cleanse!

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