We exist in a (sometimes exhausting) era of self-improvement these days, and subsequently it can feel as though we’re being encouraged to reinvent ourselves every two weeks. Nonetheless, as we kick off 2025, it’s a good time to remind ourselves of the simple, science-backed things we can do to improve our physical and mental health. Here are five of them.
Get sunlight first thing
Neuroscientist Dr Andrew Huberman is a great advocate for viewing morning sunlight, calling it one of the “top five actions that support mental and physical health and performance” (sitting just beneath diet, sleep and movement). Glimpsing sunlight within the first hour or two of waking (the sooner the better) prompts the release of cortisol at the right time during the day, which means your body is better prepared for sleep later at night. “A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day,” he points out. During the dark winter months, try a Lumie SAD lamp to replicate the sun’s effects, then get outside as soon as the sun rises.
Prep your meals
As functional health expert Dr Mark Hyman previously told Vogue, our diet is the biggest lever we can pull when it comes to improving our health. While many of us have lots of good intentions around eating well, often they fall by the wayside when we’re stressed and busy. The trick, as many nutritionists will tell you, is to prep your meals at the beginning of the week. Tray bakes are a great option, or set aside time to batch cook your favourite dishes in bulk, to save you having to think about cooking on dark evenings mid-week. We love Emily English’s So Good and Zoe’s Food For Life cookbooks.
Eat more fibre
Studies show that more than 90 per cent of UK adults don’t eat enough fibre, so if there’s one thing we need to concentrate on getting more of in the new year, it’s that. Dr Emily Leeming, a microbiome scientist and author of Genius Gut, previously explained: “Fibre is associated with a decreased risk of many diseases, like heart disease, type II diabetes and colorectal cancer, plus it also helps slow down the release of energy into the bloodstream, keeping your blood sugar levels steady so you stay feeling full and energised for longer.” We need 30g of fibre a day, so load up on artichokes, beans, asparagus, onions, avocado, whole grains and chia seeds.
Take a walk after a meal
Blood sugar levels that fluctuate excessively can result in poor mood, fatigue and excessive hunger – and while eating a varied diet can also help, a brisk walk after eating has been scientifically proven to help balance them. Plus, stretching your legs can help improve your mental wellbeing, promote creative thought and – perhaps most importantly – get you off your phone.
Breathe
Breathing is something that just happens without any thought required, but taking a moment to tune into your breath can have major benefits. Try a box breathing technique: inhale for a count of four, hold your breath for four counts, exhale for four, then hold for four, building up the time you hold for in between breaths. This switches on the parasympathetic nervous system, which is responsible for rest and digest mode, and helps you feel calm, so your body can get on with the jobs it needs to – including digestion and fending off viruses.
