A new year indeed brings a new cycle, a time for renewal, embracing that change, and the capacity to improve our well-being. According to strength and performance coach at Abbott Rob Williams,“Our mindsets are key because there is a certain level of 'readiness' we all need in order to embrace change more readily. The new year gives us a clean slate to work with — and a greater sense of clarity.”

So why not channel this energy into healthier habits? Experts from Abbott have shared their top tips to help you reset and thrive, no matter where you live.

1. Prioritize quality sleep

Sleep is no longer just for rest but has become a foundation of good health. According to Abbott cardiologist Dr. Krishna Sudhir, getting 7 to 8 hours of restorative sleep lowers stress and blood pressure, which in turn reduces the risk of cardiovascular disease.

Rob Williams adds, “Quality sleep impacts our cognitive functions and hormones that regulate body fat and muscle gain. Humans are not nocturnal by nature — our bodies are meant to rest and rejuvenate in the dark.” Setting a consistent sleep schedule can significantly boost how you feel and function during the day.

2. Eat nutrient-dense foods

Fuel your body with mindful eating habits. Anna Jacob, nutrition director at Abbott for Southeast Asia, cautions, “Offer fresh fruits and vegetables, whole grains, low-fat dairy, and fortified foods instead of energy-dense, nutrient-poor options like sodas and cookies.”

She suggests reducing added salt and sugar and adding supplements to cover for nutrient deficits so you continue to feel strong and age well.

3. Stay active to protect your heart

Exercise is essential for both physical and mental health. Dr. Sudhir suggests aiming for 40-minute workouts, four to five times a week. Regular activity reduces the risk of high blood pressure, heart disease, stroke, and diabetes while aiding in weight management.

Physical activity also sharpens memory, reduces anxiety, and prevents cognitive decline. Whether it’s walking, running, swimming, or hitting the gym, every step helps.

4. Team up for accountability

Achieving health goals is much easier when supported. “It makes a huge difference if you are accountable to someone,” says Lynne Lyons, certified diabetes educator. Sharing your goals with friends or family can give you motivation and positive reinforcement.

Anna Jacob recommends being a “nutrition ambassador” in your social circle. “Walking the talk will inspire others to eat better, reinforcing your own commitment to change.”

5. Take a holistic approach

Health isn't only about the physical aspect — it's also your mentality. According to Lyons, “If people are feeling better about themselves and doing other healthy things — sleeping well, getting outside, and exercising — they’re more likely to stick to their goals,”

Start by decluttering your kitchen. “Clean out expired or unhealthy items and only restock with foods that align with your health goals,” she advises.

New year, new habits

Embracing a healthier lifestyle does not have to be a daunting task. Focus on these expert-backed tips, and you'll be able to make long-lasting changes for the good of your mind, body, and overall well-being. It's never too early or too late to start fresh.