Healthy habits for a strong start to the new year

A new year often feels like a fresh start and an opportunity to focus on health and make positive changes. Whether it’s improving nutrition, finding time to move, or taking steps to support overall well‑being, setting goals can be an important first step. The key is choosing habits that feel manageable and sustainable over time.

At Crystal Run Healthcare, we’re here to support you in building healthy routines that fit real life. From balanced nutrition and enjoyable movement to family wellness and planning your care throughout the year, we’re sharing practical ways to help you and your loved ones stay well in 2026 and beyond.

Fuel your body with balanced choices

Healthy eating means making smart choices that nourish both your body and mind every day. When you make wellness a family priority, you create a supportive environment and help kids build habits that last a lifetime [1].

• Focus on whole foods: prioritize fruits, vegetables, lean proteins and whole grains [2]
• Mindful eating: pay attention to hunger and fullness cues; eat slowly and avoid distractions
• Hydration is key: make water your primary beverage [3]
• Smart snacking: keep healthy snacks like nuts, seeds, yogurt and fruit on hand
• Meal planning: dedicate time each week to plan meals for stress-free, healthier choices

Some foods may pose a choking risk for children, particularly those under age 4 or children with certain disabilities. Foods such as nuts, seeds, nut butters, raw vegetables and fruit, and chunks of meat, cheese and other hard foods are particularly dangerous and should be avoided or prepared and served in age appropriate forms, Caregivers should follow safety guidance to help reduce choking risks.

Move your body with purpose

Finding a fitness routine you enjoy is important for long-term adherence. It doesn't have to mean spending hours at the gym; consistency matters most [4].

• Find your joy: dancing, hiking, swimming, cycling or brisk walking are great ways to stay fit [5]
• Start small, build up: begin with 10–15 minutes of activity and increase gradually
• Incorporate movement daily: take the stairs and walk during breaks because every bit counts.
• Strength and flexibility: include yoga or bodyweight exercises
• Listen to your body: rest when needed; recovery is essential

Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.

Building family health together

Making health a family affair can create a supportive environment and help instill good habits in children.

• Cook together: involve kids in meal prep; they’re more likely to eat healthy foods they helped create
• Active family fun: bike rides, walks, sports or dancing at home can encourage family fitness
• Limit screen time: encourage outdoor play and creative activities [6]
• Prioritize sleep: maintain consistent bedtimes for adequate rest
• Regular checkups: lead by example with preventive care appointments for yourself and your family members

Your health checklist for the year ahead

One of the most impactful ways to ensure healthy habits stick is to proactively plan your healthcare journey. Think of it as creating a calendar of care, a personalized roadmap for your health [7].
Include:

• Regular checkups: the cornerstone of preventive care
• Women: OB/GYN visits, including cervical cancer screenings as recommended, which are crucial for early detection and prevention of health issues [8]
• Pediatrician: well-child visits and immunizations
• Dentist: Regular checkups for teeth cleaning and oral exam
• Dermatologist: Be aware of changes in your skin and talk with your health care provider or a dermatologist if you notice new or changing spots — especially if you have a history of sun exposure or skin concerns.[9]
• Eye exams: Regular eye exams help monitor vision and detect eye conditions. The timing of exams may vary based on age, vision needs, and health history.[10]
• Recommended screenings based on age and risk factors including: diabetes, cholesterol and blood pressure measures, mammograms (for breast cancer), colorectal cancer screening options such as colonoscopy or stool-based tests; , prostate cancer risk and benefit discussions and bone density testing
• Seasonal allergies: For those with seasonal allergies, sometimes Spring arrives early, so an appointment during the winter to see your doctor and/or get refills on seasonal allergy medications.
• Mental health check-ins: practice mindfulness or seek professional help to support your mental and emotional health

Your health, your year

This new year, move beyond fleeting resolutions and embrace sustainable health habits. By making small, consistent changes in diet, fitness and family life and planning preventive care, you’re investing in a healthier future.

Crystal Run Healthcare is here to support you. Schedule your next appointment today and start building your personalized calendar of care.

Sources:

1. World Health Organization. Healthy Diet Guidelines. Last updated: April 29, 2020. Accessed: December 7, 2025.
2. U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. Last updated: August 13, 2025. Accessed: December 7, 2025.
3. Nutrition.gov. Sustainable Eating. Last updated: October 3, 2025. Accessed: December 7, 2025.
4. Centers for Disease Control and Prevention. Physical Activity Guidelines. Last updated: February 5, 2024. Accessed: December 7, 2025.
5. American Heart Association. Recommendations for Physical Activity in Adults. Last updated: January 31, 2024. Accessed: December 7, 2025.
6. American Academy of Pediatrics. HealthyChildren.org. Last updated: July 29, 2025. Accessed: December 7, 2025.
7. Centers for Disease Control and Prevention. Preventive Care. Last updated: August 15, 2025. Accessed: December 7, 2025.
8. American College of Obstetricians and Gynecologists. Screening and Prevention. December 10, 2025.
9. American Academy of Dermatology (AAD). AAD Statement on USPSTF Recommendation on Skin Cancer Screening. Accessed January 6, 2026.
10. Centers for Disease Control and Prevention. Why Eye Exams Are Important. Last updated May 15, 2024. Accessed January 6, 2026.