We are finally set to say goodbye to 2025 and welcome the new year 2026. This also means it’s time for New Year’s resolutions. If a healthy and happy body and mind are your motto for next year, here are some habits that may help. Dr Jeremy London, a board-certified cardiovascular surgeon with more than 25 years of clinical experience, has shared 5 habits that can help you change your life in 2026.
Set an alarm for bedtime
You can start your New Year’s resolution tonight. Start by adjusting your sleep time. “Set an alarm for the time that you want to go to sleep every night. Why is this important? Well, going to bed at the same time is just as important as waking up at the same time every morning. That consistency of that sleep-wake cycle helps to set your body into rhythm, into a normal wake-sleep cycle. The bottom line is, if your sleep isn’t good, it permeates every aspect of your life,” Dr Jeremy London said in his recent YouTube podcast. The doctor confessed how he struggled with sleep, being a cardiovascular surgeon and on-call for the last 25 years. However, adequate sleep is crucial for health. “When we’re asleep, our brains actually get washed of the waste material that is built up through the day. And so poor sleep then results in increased waste material within the brain tissue itself, and our brains don’t have time to rest and recover so that we’re prepared for the next day,” the doctor said.
Get some sun
Another healthy habit for the next year that you can follow is getting some some every day. “Get outside every day and get sunlight into your eyes. You don’t want to stare directly into the sun because that can be dangerous, but you want to look in the direction, particularly of the rising sun, if that works in your schedule, but get outside and get sunlight in your eyes, particularly early in the day,” he said. “It initiates cortisol release for your entire system at a time when you need it so that you have cortisol, which is a wake-up type hormone through the course of the day. It helps set the clock for melatonin release later in the day when it’s time for you to go to sleep. Melatonin is a hormone that’s released in the brain that helps you relax and actually go to sleep,” he explained. So by getting the early sun in the morning, your sleep-wake cycle is fixed.
Walk 10-20 minutes after a meal
Movement is crucial for your body and mind. Getting 10-20 minutes of walking after a meal is great for your health, as it reduces the blood sugar spikes. A 2011 study found that walking at a brisk speed for 30 minutes as soon as possible, just after lunch and dinner, led to more weight loss than walking for 30 minutes beginning one hour after a meal has been consumed.
Eliminate alcohol
One of the best ways to stay healthy is to quit alcohol. While drinking alcohol is a personal choice, Dr London emphasized that quitting it would change your health for the better. “Drinking alcohol is absolutely a personal choice. Your body, your rules. And I am not judgmental. If it is something that you choose and you feel like it’s important for you, I have absolutely no issue with that. What is important to me is that you are educated about what it means to drink alcohol,” the doctor said. He confessed that he drank alcohol for years, and enjoyed the social process; however, removing it from his life was ‘one of the most transformative decisions” he has made in his adult life. It can be life-changing. Alcohol consumption leads to 2.6 million deaths each year globally, according to the World Health Organization (WHO). “I want you to understand that even moderate alcohol use is no longer considered safe,” the doctor said.
Exercise
Your body needs exercise to function properly. Dr Jeremy London recommends getting both high-intensity aerobic exercise and resistance training. “One day a week, you need to be doing high-intensity aerobic training. If you’re walking, walk faster, walk at an incline. If you’re running, work sprints in. I’m not looking for you to go from walking to doing stairs at a stadium someplace that’s way out of your reach. Unless that’s something that you want to do. This is all relative, and here’s why. VO2 max is a measure of your cardiovascular efficiency, which is your heart and cardiovascular system’s ability to deliver oxygen and nutrients to your tissues, to all the organs in your body. Higher VO2 max, more efficient heart, means it moves the needle for longevity. VO2 max is the single most powerful indicator of longevity. And the way to move that needle effectively is to push yourself one day a week,” the doctor said. Similarly, aim to get resistance training or lift weights. “Just like VO2 max and aerobic training, muscle mass is a very important indicator of health span and longevity,” the doctor said. Why? Having strong muscles as you age increases your stability and your ability to do the things you want to do. As we age, we lose muscle mass; however, resistance training and lifting weights can combat it. These are some simple habits that will help you to become stronger and healthier in 2026. Over time, these simple habits will transform your body and mind. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
