Brain health, sleep, diet: 3 health resolutions for 2025

ISLAMABAD: Taking care of oneself requires a holistic approach that includes brain, heart, and metabolic health. Research in 2024 has shown that improving our health in these areas comes down to three key factors: sleep, diet, and exercise. But how can we start taking action with this intention? And how can we break down such lifestyle changes into manageable steps? In this podcast episode, Medical News Today shares three practical resolutions that can help improve your health in the new year.

What steps can you take to support your brain, heart, and metabolic health in the new year? MNT discusses this in their In Conversation series. Illustration by Andrew Nguyen for Medical News Today.
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When it comes to setting resolutions for health or any other area of life, we often make unrealistic or overly ambitious goals that can lead to failure from the start. Experts suggest that the key is to begin small and be as specific as possible—whether that means setting a time frame or defining measurable results.

In our August 2023 podcast episode, we discussed how human behavior naturally resists change unless the right conditions are in place. One such factor is whether the change would actually be beneficial.

The key areas of research in this field were brain and heart health, nutrition, exercise, and sleep. So, what did the most significant studies from 2024 reveal?

Based on studies conducted earlier this year, researchers discovered that disrupted sleep during the ages of 30–40 may lead to memory problems later in life. They also linked poor-quality sleep to accelerated brain aging.

Regarding exercise, scientists found that any form of physical activity could help rejuvenate the brain, with certain types of exercise even potentially extending lifespan. Another study highlighted the increased risk of heart failure and death associated with being sedentary for a specific number of hours each day.

To promote a healthy and balanced diet, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) published a new report this year, recommending the food groups people should consume more of and those to avoid for optimal health. It also provided guidance on the ideal amount of carbohydrates and the types of fats to include in one’s diet.

For tips on improving sleep quality, following a healthful diet, and incorporating more exercise into your daily routine, be sure to listen to our full podcast episode below or on your preferred streaming platform.