From vowing to get more exercise to forgoing sweet pick-me-ups every afternoon, New Year’s resolutions often focus on health, but imagine if your doctor could choose what resolution you made… what might they settle on?
Here doctors and other medical experts reveal the one thing they would most like patients to stick to in 2025 – and reveal what resolution they themselves will be making to improve their own wellbeing.
Stop vaping to reduce backache
Robert Lee, a consultant orthopaedic and spinal surgeon at The Wellington Hospital in London and The Royal National Orthopaedic Hospital NHS Trust, says:
‘Everyone knows stopping smoking is a good resolution, but what you might not know is that it’s particularly relevant to the health of your back. This is because the blood supply to your intervertebral discs – the area between the bones of the spine – is very poor as it is.
‘When you smoke or vape, the nicotine constricts blood vessels, and it makes that blood supply even worse, degrading the discs much faster than they otherwise would deteriorate. I’ve seen patients as young as 30 with much worse degeneration than you’d expect at their age and almost all of them smoke or vape.’
I’M VOWING TO: ‘Make sure I have enough milk and cheese in my diet. Calcium is important for all bone health, and as we age (I’m 47) our needs increase. I’ll be thinking about it at every meal – totting up the milk in my cereal, cheese at lunch and things like broccoli and tofu, which are also calcium-rich, as part of my dinner.’
Take creatine to boost your memory and focus
Dr Jenna Macciochi, honorary senior lecturer in immunology at the University of Sussex and author of Your Blueprint For Strong Immunity, says:
‘While traditionally associated with athletes, new research highlights creatine’s benefits beyond muscle health. This naturally occurring compound plays a critical role in providing energy to the brain, cognitive function, and even supporting healthy ageing. It works by replenishing adenosine triphosphate, the body’s energy-carrying molecule, making it essential for physical performance but also for other cells that have a high demand for energy, such as those within the brain and immune system. That’s why I’d urge people to add creatine supplementation to your routine, even if you aren’t a gym-goer.
Dr Jenna Macciochi, honorary senior lecturer in immunology at the University of Sussex and author of Your Blueprint For Strong Immunity
It can enhance memory and focus, particularly during stressful periods. While creatine is found in foods such as red meat and poultry, you gain from taking in more [in the form of supplements} than you are likely to have through diet – women and those on a plant-based or vegetarian diet tend to have lower creatine stores so benefit even more from supplements.
It’s a simple yet science-backed way to future-proof your body and brain. Personally, I take 5g daily.’
I’M VOWING TO: ‘Reduce my screen time before bed. Like so many people, I find my work often requires a lot of time on computers and, with young kids, tasks often get squeezed into the evening. I know that dialling back on-screen exposure – especially in the evening – will improve my sleep quality and mental clarity.’
Eat a daily kiwi for your pelvic floor
Clare Bourne, a pelvic health physiotherapist and author of Strong Foundations: Why Pelvic Health Matters, says:
‘Kiwis contain a good ratio of soluble to insoluble fibre, a combination that’s really important for preventing constipation. They contribute to the advised daily fibre intake of 30g that so many of us fall short of [two kiwis contain 4-5g of fibre, a sixth of our daily needs]. Fibre is not only important for our digestive health but also for our pelvic floor health, as they are so closely linked.
Constipation impacts women more than men. It can lead to other conditions such as haemorrhoids and contribute to symptoms of pelvic organ prolapse [when the vaginal wall drops down, causing vaginal heaviness or pressure] and, for some, bladder symptoms – so we could all benefit from more fibre.
Increased fibre intake may also reduce the risk of heart disease, diabetes and some cancers.’
I’M VOWING TO: ‘Bring different forms of exercise into my routine, because recently I have focused more on weight training, but I miss walking, Pilates and spinning. Movement is also great for our digestive and pelvic health, which are my main passions in my work, so I am always thinking about ways to include them in my life.’
Set a daily social media limit to beat tech addiction
Dr Faye Begeti, a neurologist at Oxford University Hospitals and author of The Phone Fix: How To Transform Your Smartphone Habits, says:
‘Many people report having formed problematic habits with technology. These habits are often stored in an autopilot part of the brain, leading to unintentional use where we reach for apps without thinking. If you find yourself struggling, one effective strategy is to set a finite number of times you check it each day, along with a time limit – I personally check social media twice daily.
Once this pattern becomes encoded in the brain, you’ll find you’re far less likely to navigate to social media or other apps outside planned times.’
I’M VOWING TO: ‘Make more emotional memories. As a neurology doctor, I have the privilege of caring for many people towards the end of their lives. This has given me a deep appreciation for what truly matters. In neuroscience, we talk about two types of memories: semantic memories, which are factual (like the things we learn or study), and episodic memories, which are personal experiences.
‘Over the past few years, life has been a whirlwind. I’ve worked through the pandemic, spent a great deal of time seeing patients, kept up with the latest neurology and neuroscience research, and wrote a book – all while raising two small children. This has created plenty of semantic memories but not as many episodic ones. Life can feel like a blur when those personal, vivid memories are missing.
So this year, I’m focusing on creating more of them with my children and keeping a journal to capture, in real time, the emotions of these moments.’
Take up weight training to manage your waistline
Dr Michal Mor, a physiologist and co-founder of metabolic health company Lumen (lumen.me), says:
‘It may not sound sexy, but building muscle is critical. You lose as much as 8 per cent of your muscle mass each decade after your 30s – a decline called sarcopenia.
When your muscles waste away, you lose your mitochondria [cells’ energy powerhouses], too, and your metabolism suffers. You’ll have lower energy levels, fat burn will decline, it’ll become harder to manage your weight – nearly all the downsides we associate with ageing can be traced back to muscle mass loss. This is especially relevant for menopausal women who, according to data, experience a 10-17 per cent drop in morning fat burn [how well you burn fat for energy in the mornings], indicating a decline in metabolic health.
So make it a priority to weight train and eat protein, which both build muscle. Focus on ways to limit muscle breakdown. For example, before you choose to train on an empty stomach, be aware that mitochondria require carbs as fuel. If carbs aren’t available, your body will break down muscle, setting you back in your goals. So it may be worth having a snack before a high-intensity session.’
I’M VOWING TO: ‘Reduce my stress levels. Ongoing stress elevates levels of the hormone cortisol which can lead to muscle breakdown over time. I’ve felt the impact of that this year, waking in the morning with less energy. For me, it will look like taking a long walk home after work to simply disconnect.’
Check your pulse to save your life
Dr Aaisha Opel, a consultant cardiologist and medical director at OneWelbeck in London, says:
‘Check your pulse. If it is irregular, you may have atrial fibrillation (AF), the most common abnormal heart rhythm, which for some has no symptoms and is associated with a higher risk of stroke due to blood clot. If AF is found, an ECG [an electrocardiogram which measures the electrical activity of the heart] is then taken to look at the rhythm and, if appropriate, a blood-thinning medication would be prescribed to manage stroke risk.
‘Therefore, a 15-second pulse check could potentially save your life. Lightly place your index and middle finger on the inside of your wrist on the side of your thumb for 15 seconds and if you think your pulse is irregular – ie you notice it skipping or racing intermittently – please see a doctor.’
I’M VOWING TO: ‘Do daily deep-breathing exercises – it is so easy to fall into the feeling of running on adrenaline, and daily deep-breathing exercises will allow me to overcome this. I treat many patients with autonomic dysfunction – the autonomic nervous system controls heart rate and blood pressure, and is responsible for the stress response. Damage to the autonomic nervous system is the mechanism of long Covid, for example – and deep, diaphragmatic breathing exercises help regulate it.’
Do squats to raise mood and reduce pain
Dr Sabine Donnai, a consulting GP and founder of personalised longevity company Viavi, says:
‘Include one – ideally two – 30-minute, whole-body, strength training sessions per week. Resistance training significantly enhances mental health by reducing symptoms of anxiety and depression, with studies showing that the release of neurotransmitters [chemical messengers] such as endorphins during exercise can elevate mood and reduce pain perception.
‘It also supports neuroplasticity – our brain’s ability to create new pathways and connections – thereby improving cognitive functions like memory. Include exercises such as squats, lunges, press ups, rows, overhead press and machine-assisted pull ups.
I’M VOWING TO: ‘Include a 15-minute sauna or warm bath in the 90 minutes before bed. This is further to a strong body of research emerging that confirms the benefit of warming your core body temperature prior to bedtime, and the subsequent thermoregulation that occurs to then cool yourself down. This cooling of the core body temperature helps with sleep onset (the speed of falling asleep) and sleep efficiency (the percentage of time spent asleep while in bed).’
Still stuck on deciding the right resolution for you? Try these expert quick-fix suggestions…
Take a week’s vitamin D in one go
Dr Ellie Rashid, a consultant dermatologist at OneWelbeck in London and Guy’s and St Thomas’ NHS Foundation Trust, says:
Dr Ellie Rashid, a consultant dermatologist at OneWelbeck in London and Guy’s and St Thomas’ NHS Foundation Trust
‘Take your vitamin D supplement in one go, once a week. The NHS recommends that we take vitamin D through October to March every year because we simply don’t get enough sunlight, our main source. As vitamin D is fat-soluble, rather than taking it daily, it can be taken once a week. So, I take seven little tablets (1000 iu per tablet) at a time because I am awful at remembering it every day. This is an easy way to start the year off right.’
Don’t stress about getting a perfect night’s sleep
Professor Guy Leschziner, a consultant neurologist at Guy’s and St Thomas’ NHS Foundation Trust and author of Seven Deadly Sins: The Biology Of Being Human, says:
‘Stop being a ‘sleep perfectionist’. Easier said than done, but by accepting that you’re not going to get a perfect night’s sleep every night, you might actually relax enough to have a few more good ones. We have unrealistic expectations placed upon us by ourselves and others – sleeping eight hours every night and waking up every day feeling completely refreshed is, in fact, not a realistic expectation for many of us. Practise self-acceptance, and you may feel a lot better.’
Spend 10 to 20 minutes a day in a green space
Dr Brian Cox, a senior fellow in emergency medicine at Whittington Health NHS Trust in London and medical director at health optimisation company Stride, says:
‘Try ‘nature micro-dosing’ and spend regular, short amounts of time in nature or green space (10 to 20 minutes), no matter the weather. Nature restores your cognitive drive [your focus], reduces stress hormones, increases mood-enhancing neurotransmitters such as serotonin and dopamine, and reduces heart rate and blood pressure. Often the simplest resolutions are the most effective.’
Floss and brush – in the shower!
Dr Edward Li, principal dentist and co-founder at The ABC Smile in London, says:
‘Balance your oral microbiome [the community of microbes in your mouth] – in the shower.
Dr Edward Li, principal dentist and co-founder at The ABC Smile in London
The mouth, gums and teeth are the first port of entry to our digestive system. This year, prioritise the delicate microbiome of your mouth by staying in the shower five minutes longer to brush and floss – doing it while enjoying the warm steam of the shower will encourage you to spend longer at it rather than rushing your brushing. When oral hygiene is poor, gums can become puffy and porous, which releases unwanted bacteria commonly trapped under the gums into the bloodstream.’
Women, put yourself first
Sushma Srikrishna, a consultant urogynaecologist at London Bridge Hospital and King’s College Hospital in London, says:
‘This year, I implore you to love more – and love yourself, most of all. So many of my patients, all women, put themselves last. I think very often it is a lack of this love towards themselves that drives a lot of health issues, and makes conditions much worse. When you’re stressed and anxious and not looking after yourself, this releases a lot of cortisol into your body and brain which, over the long term, can make you so much more prone to recurrent urinary tract infections, an overactive bladder, and the worsening of every single perimenopausal and menopausal symptom that you can think of.’
