Imagine looking back one year from today, feeling stronger, more energetic, and more at peace overall with your body and your mind. Many want quick lifestyle changes that can fix their health and overall well-being overnight, but the truth is that this isn’t possible. Real transformation happens over a long period of time from small steps every day, that slowly build up over time to real and impactful change in someone’s life. 

Most people’s health transformation journeys start with heaps of enthusiasm and motivation, only for the change they implemented to last a few weeks because they have asked too much of themselves too soon and also pressured themselves to be perfect. However, searching for long-term and realistic health changes that work for you.

The purpose of this guide is to highlight 5 simple yet powerful long-term habits that you can make over the next year that you will stick to and will make a drastic change to your health. Even if you adopt one or two, you will notice a big difference in how you look, feel and live, so that you can feel healthier than ever. And actually stick to it!

1. Prioritise sleep 

Quality sleep is the cornerstone of good health. Everyone feels the effect of a poor night’s sleep and how it affects everything the next day, making you rely on coffee just to stay functioning. While you sleep, your body repairs, balances hormones, supports immunity and sharpens focus, so it’s easy to see why it’s so important to get a good night’s rest.

What to do- Aiming for around 7-9 hours of sleep gives enough time for the body to rest and repair so that you can function well the next day. To do this, it’s best to keep a regular bedtime and wake-up schedule so your body has a routine and starts to learn its own sleep pattern. This will also make mornings easier as the body is used to walking for a certain time, and it makes it easier to sleep in the evening. Limiting screen time at night also helps with sleep and creates a calm sleep environment. 

Results you will notice- You will notice a better mood, improved memory and reduced cravings. Within months, you will wake up energy and over time your immune system and metabolism. 

1. Eat more whole foods.

Processed food contains preservatives, added sugars, unhealthy fats and low-quality ingredients that lead to fatigue, inflammation, and weight gain. This will leave you with a lack of energy over time and could lead to more serious illnesses such as heart disease and diabetes. 

What to do- Aim for 30 minutes of activity per day, such as walking, cycling, and even dancing. Mixing up types of training and participating in activities that interest you, you can become consistent whilst also enjoying yourself, making you more likely to participate. Alternatively, you can find an accountability partner or a fitness tracker to keep you motivated. 

Results you will notice- Generally, you will feel more fit with better stamina, less stress and better sleep at night. After a year, you will start to gain the physical benefits, such as a lower risk of heart disease and depression.

1. Quit smoking

Smoking is an obvious health change that you can implement into your life. It’s one of the most damaging habits for your lungs, heart and overall health, as it also affects teeth and gum health. It also affects energy levels, skin appearance, and even your taste and smell. This also applies to vapes that can bring on popcorn lung and mouth cancer, making it a not-so-healthy alternative.

What to do- There are a few alternative smoking methods that can help you quit. Seeking support through quit programs, counselling, and support groups can help you to give it up for good. To help replace the habit, you can practice deep breathing, walking, or even sugar-free chewing gum. Having self-notifications to remind you that withdrawals are temporary but the benefits are lasting is also a great way to motivate yourself. For those who don’t think that they can quit straight away, nicotine pouches such as Nicopods are less harmful and can help you to slowly quit over the year.

Results you will notice- Within 20 minutes of quitting, heart rate and blood pressure drop. Within one year, the risk of heart disease is half that of a smoker, and you will be able to breathe easier, feel more energetic and save money. It’s a win-win situation!

1. Manage stress mindfully

Chronic stress raises cortisol levels, leading to poor sleep, weight gain, a weakened immune system and a variety of digestive and stomach problems. This can overall lead to a lower quality of life and more stress due to the symptoms that the stress can cause. This vicious cycle needs to be stopped at the source, which is managing stress in your life effectively.

What to do- Practising mindfulness through journaling, meditation, and participating in exercises such as yoga can help you to de-stress by taking care of your body and your mind. Also, spending time outdoors and connecting with loved ones can help you distract yourself and keep your mind off the stress. By going to the source by identifying triggers that create the anxiety, you can set boundaries such as not putting yourself in situations that make you uncomfortable or not bringing work into your home, and you keep the stress at bay. 

Results that you will notice- Within weeks, you will feel calmer and more focused. Long-term, you should become more emotionally resilient and reduce your risk of chronic disease. If these symptoms are not improving from these measures, then seek professional help, such as counselling.

1. Build strong relationships

Social connection is a key predictor of long-term health. Supportive friendships can help to reduce stress, improve mental wellbeing and even boost immunity. By creating a community where you can socialise, be yourself, and connect with others, you can destress and improve your overall happiness.

What to do- Make sure that you make time for friends and family regularly, and join community groups, volunteer, or take up a class in something that you are passionate about. Also working on open communication with others by pushing yourself socially can help you to be resilient in more difficult times. Some things that you can do on your own are practising gratitude, which means actively appreciating the relationships you have with others, through self-reflection and appreciation. This helps you to feel like you’re not alone and reminds you of the support system you have. 

Results that you will notice – Within weeks, you will feel less stressed and less anxious as you feel a sense of belonging. Studies show that in the long run, people with strong relationships and social ties have lower blood pressure, stronger immunity and overall a longer lifespan.

Final thoughts

Overall, transforming your health isn’t about drastic overhauls; it’s about meaningful and consistent change, prioritising what you think you need. Health isn’t a destination; it’s a lifelong journey, so starting small and building habits is the way for you to live longer and happier, so you can look back and appreciate the changes you’ve made to yourself.