Beyond Weight Loss: 10 Doctor-Approved New Year’s Resolutions for Long-Term Health

By Dr. Shayla Toombs-Withers

Happy New Year! We are officially in "resolution season." You know, that magical time of year when everyone is convinced they are going to transform their entire life starting January 1st. While I love the energy of a fresh start and goal setting, I have seen too many motivated individuals burn out by February because they try to overhaul everything at once without understanding what their bodies actually need.

Recently, the American Medical Association (AMA) released an article titled "What Doctors Wish Patients Knew About Healthy New Year’s Resolutions."

Spoiler alert: It is not just about eating kale and hitting the gym.

Here is the tea on 10 resolutions that rarely make the headlines but can have a massive impact on your hormones, metabolic health, and longevity.

1. Rethink Your Medicine Cabinet & Immune Support

'Tis the season for colds, flu, and respiratory viruses. While symptoms can be unbearable, not all cold medicines work the same way. Before you grab the first bottle of syrup you see, talk to your doctor. Some over-the-counter options can worsen high blood pressure or other conditions.

Did you know your hormones play a role in your immunity? Estrogen and progesterone influence immune function. When these are out of balance, like during perimenopause, your immune system might not be as efficient. Combine that with holiday stress and poor sleep, and you are more susceptible to illness. Keep Vitamin C on hand and consider a teaspoon of honey (for adults and older children) as a natural cough suppressant.

2. Cut the Sodium (And Check Your Insulin)

We consume far too much salt, often hidden in processed foods, soups, and sandwiches. While cutting sodium is great for blood pressure, there is a deeper layer here: Insulin Resistance.

Insulin resistance affects your metabolic health and can actually contribute to sodium retention and high blood pressure. If you are struggling with your blood pressure, don’t just put down the salt shaker, look at your blood sugar regulation. Focus on whole, unprocessed foods rich in potassium and magnesium, like leafy greens, nuts, and beans for a good start with blood sugar regulation.

3. Don’t Ignore the Winter Blues (SAD)

If your mood dips in the winter but revives in the spring, you might be dealing with Seasonal Affective Disorder (SAD). It’s not just "in your head." Lack of sunlight affects serotonin, melatonin, and Vitamin D levels.

For women in their 30s, 40s, and 50s, hormonal shifts can make you more vulnerable to mood disorders. If you are feeling down, be sure to get your Vitamin D level checked, support your adrenal function, and get outside when you can.

4. Reduce Decision Fatigue

We are bombarded with choices from the moment we wake up. Decision fatigue is real, and it is physiologically exhausting. Every decision burns glucose and fires up stress hormones like cortisol.

Practical Tips to Simplify:

• Meal Prep: Don't decide what to eat three times a day. Plan it out ahead of time.

• Create Routines: Lay out your clothes (and accessories!) the night before.

• Batch Tasks: Check emails at set times rather than constantly throughout the day.

Your brain needs fuel and support to function. Prioritize quality sleep and nutrient-dense foods to keep your mind sharp.

5. Listen to Your Joint Pain

As we age, we often accept aches and pains as "normal." While some wear and tear is expected, chronic joint pain is often a signal of systemic inflammation.

What drives inflammation? Insulin resistance, hormone imbalances, nutrient deficiencies, and poor gut health. Before assuming you need surgery or heavy pain meds, let’s look at your diet. Are you eating inflammatory foods like refined sugar and hydrogenated oils? Addressing metabolic dysfunction often improves musculoskeletal pain dramatically.

6. Be Smart About Supplements

The FDA does not regulate supplements the same way it regulates medications. With over 100,000 products on the market, it is easy to waste money on low-quality options or, worse, take something that interacts negatively with your medication.

Don't just buy what's on sale. You need pharmaceutical-grade, third-party-tested products tailored to your specific lab results and health needs.

7. Stop Normalizing Fatigue

If you need a nap every single day to function, that is your body waving a red flag. While a power nap is fine, frequent daytime drowsiness can point to sleep apnea, thyroid issues, low iron, or hormone imbalances.

The Hormone Connection: Progesterone helps you sleep deeply. When it declines during perimenopause, sleep quality often suffers. Don't just power through with caffeine. Investigate why you are tired so you can treat the root cause.

8. Consider Living Kidney Donation

This might seem like an outlier resolution, but consider this: becoming a living kidney donor requires you to be in excellent health. The extensive workup ensures your blood pressure, kidney function, and metabolic health are top-tier. It is a powerful motivation to maintain your own health while potentially saving a life.

9. Plan for the Future

Have you completed your advanced directives? Discussing serious illness and end-of-life care is heavy, but it is one of the most loving things you can do for your family. It reduces stress and ensures your wishes are honored.

10. Practice Healthy Aging Now

Healthy aging doesn't start at 65; it starts in your 30s and 40s. It is about optimizing metabolic health, balancing hormones, preserving muscle mass, and preventing chronic disease.

The Takeaway: One-size-fits-all resolutions do not work because your body is unique. Your hormones, stress levels, and environment are specific to you. If you have been trying to DIY your health without success, this is the year to get professional guidance.

Want a roadmap to get started? I have created a free resource just for you. Download my Doctor-Approved New Year Health Reset Checklist. It covers the five key areas I assess with my own patients before we even talk about weight loss. You can also book a free consultation on our website to discuss your health goals and if our programs at Essence of Health would work for you.

The Essence of Health is in You!