Building a strong foundation for lifelong health

As we enter the New Year, many feel the urge to set ambitious health goals. However, research and experience show that lasting change doesn’t come from intense resolutions; it comes from forming small, sustainable habits. By creating a strong foundation through balanced nutrition, hydration, enjoyable movement, and restorative sleep, you’ll be better equipped to maintain a healthy lifestyle all year.

Let’s explore the essential elements of a health-supportive routine and how 9amHealth can support you. 

Nutrition: Eat well with the plate method

Eating healthily doesn’t have to be complicated. The “Plate Method” is a simple, visual approach to balanced eating. Fill half your plate with non-starchy vegetables (like spinach, carrots, or broccoli), one-quarter with lean proteins (like chicken, fish, or tofu), and the last quarter with whole grains or starchy vegetables (like brown rice or sweet potatoes). Add a small portion of healthy fats, like avocado or olive oil, to round out your meal.

The plate method explained: 

The meal planning feature in the 9amHealth app can support your nutrition goals. You can tailor meal plans to your health conditions, dietary needs, and budget. Plus, it can provide you with grocery lists and send them to your local grocery store for delivery, making healthy eating even easier (fees apply). 

Hydration: Elevate your water game

Staying hydrated is essential for nearly every function in your body, from nutrient transport to mental clarity. If you find plain water a bit dull, there are many ways to jazz it up. Add fresh cucumber and mint for a spa-like vibe, orange slices and basil for a refreshing citrus twist, or frozen berries for a naturally sweet boost. These additions make water more enjoyable, encouraging you to drink enough throughout the day.

Try setting a goal of keeping a water bottle on hand and sipping throughout your day. 

Movement: Find joy in moving

Physical activity is often seen as something we have to do, but reframing it as something we get to do can make a world of difference. Finding activities you enjoy, like dancing, hiking, or yoga, can transform movement from a chore to a reward. Start small, like a 10-minute daily walk, and gradually build up to longer sessions. 

Regular movement offers many health benefits, from boosting energy and managing weight to enhancing mental well-being. For example, walking releases endorphins, which can help relieve stress and lift your mood. If you’re not sure where to start, check out 9amHealth’s fitness recommendations for resources that cater to all experience levels. Whether you’re a beginner or a fitness enthusiast, there’s something for everyone.

Sleep hygiene: Sleep your way to better health

Sleep is a cornerstone of health, influencing everything from immune function to weight management. Yet many of us overlook the impact of a good night’s rest. Start by establishing a consistent sleep routine—aim to go to bed and wake up at the same time daily. During the day, soak up some natural sunlight and keep caffeine to a minimum in the afternoon. 

In the evening, create a relaxing pre-sleep routine by dimming the lights, setting your devices aside at least an hour before bed, and winding down with a calming activity, like reading or stretching. These small changes can improve the quality of your sleep and make it easier to maintain a healthy weight, focus during the day, and feel more energized.

Small steps. Big impact.

Building healthy habits takes time, and consistency is key. This year, focus on small actions that build the foundation for long-term health. The 9amHealth Care Team can help you establish strategies to take charge of your health journey, one step at a time.

Remember, sustainable change isn’t about perfection. It’s about making small, consistent choices that support your well-being. So, instead of setting high-pressure resolutions, embrace habits you can carry with you beyond January. Start building your health foundation with small, daily actions—and you’ll be surprised where it takes you!

Download the 9amHealth app today to explore our fun and engaging lifestyle program and meal planning feature to support your progress toward a healthier you. Chat with our Care Team and get on-demand support 24/7.