Guest column: 10 good (and fun) new year habits

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By: Dr. Alykhan Abdulla

Every January, I see the same patterns: bold declarations to run marathons, go vegan, or meditate for an hour a day, all collapsing by mid-February. It’s not because people lack willpower; it’s because we aim too big and forget to have fun with it.

This year, let’s shift gears with 10 simple, evidence-backed habits that don’t just work; they’ll make you smile along the way.

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1. Strength training: Your future self deserves it

Think of it as a retirement plan for your muscles. Lifting weights — or those impossibly heavy Costco-sized detergent bottles — helps prevent bone loss, boosts your metabolism and keeps you limber. Twice a week is all it takes to feel stronger and maybe even be able to open that jar of pickles on the first try.

2. Time-restricted eating: Close the kitchen, not your joy

Science says giving your digestive system a break improves metabolism and reduces inflammation. This doesn’t mean skipping meals; it just means no midnight nachos. Your body will thank you.

3. Gratitude: Cheaper than therapy

Every day, find three things to appreciate. Your barista got your name right? Amazing. Your neighbour finally took down their Christmas lights in July? Even better. Gratitude rewires your brain to focus on the positive — plus, it makes you nicer at parties.

4. Morning sunlight: Nature’s alarm clock

A little morning sun is like plugging yourself in for a recharge. It helps your body wake up properly, improves your mood, and keeps your sleep cycle on track. No sunscreen needed for this one —just you, the sun, and maybe a coffee in hand. I know it is hard in winter but even very bright light can help rejuvenate your happy hormones.

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5. Post-meal walks: Best excuse to escape dinner cleanup

Instead of flopping on the couch after a meal, take a short walk. It’s a great way to stabilize blood sugar and aid digestion. Plus, it gives you a legitimate reason to avoid washing dishes. Science says you’re doing it for your health.

6. Sleep consistency: Bedtime for adults

Remember when bedtime was non-negotiable as a kid? Turns out, adult brains like that too. Going to bed and waking up at the same time every day improves focus, immunity and mood. Your Netflix binge or doom-scrolling will wait; your REM cycles won’t.

7. Fermented foods: Gut health, but make it tasty

Yogurt, kimchi and sauerkraut aren’t just trendy; they’re little jars of magic for your gut. A balanced microbiome can improve everything from digestion to mood.

8. Exercise in green spaces: Gym without monthly fees

Trade your treadmill for a walk in the park. Nature is like a therapist and personal trainer rolled into one. It lowers stress, boosts creativity and gives you a chance to judge people’s landscaping choices.

9. Floss: Daily habit that’ll make your dentist very happy

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Flossing is like the unsung hero of health. It prevents gum disease and keeps your heart in better shape.

10. Say ‘No’ like a pro

Sometimes, the healthiest thing you can do is politely decline. “No, I can’t take on another project” or “No, I won’t join your 6 a.m. yoga class” protects your time and sanity. Setting boundaries isn’t selfish; it’s self-care.

These habits aren’t just achievable; they’re enjoyable. Health should feel good, not like a punishment. This year, keep it simple, fun and real.

Dr. Alykhan Abdulla is an Ottawa family doctor; College of Family Physicians of Canada board director; Ontario Medical Association’s general assembly chair; Longitudinal Leadership Curriculum director at the University of Ottawa.

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