Many people begin the new year looking to improve their health after the holiday season. Sara Espinoza, MD, medical director of the Cedars-Sinai Healthspan Clinic, recommends making changes without feeling guilty about past indulgences.
“If people are feeling guilty because they overindulged, my advice is, don’t wallow in it,” Espinoza said. “Every day is a new day, and it’s never too late to turn over a new leaf—especially in the new year.”
A recent Forbes Health/OnePoll survey found that most New Year’s resolutions last less than four months. Espinoza discussed how adopting healthy habits now can benefit long-term health.
For those recovering from holiday fatigue, Espinoza suggests starting with sleep hygiene by maintaining consistent bedtimes. She also recommends regular physical activity as an effective way to boost energy levels. If fatigue continues despite these changes, she advises screening for depression.
Espinoza believes physical activity has the greatest impact on longevity. She encourages at least 150 minutes of cardiovascular exercise weekly and resistance training twice a week but notes that even small increases in daily walking are beneficial due to its link with reduced heart disease and stroke risk.
She emphasizes maintaining a healthy body weight to lower risks for chronic diseases such as diabetes and supports modest weight loss goals. Research shows that reducing calorie intake over several years can improve cardiovascular health and insulin sensitivity among overweight or obese adults.
Espinoza references Harvard’s Healthy Eating Plate as a dietary guideline: half fruits and vegetables, one-quarter whole grains, and one-quarter healthy proteins like fish or beans. She suggests gradual dietary adjustments rather than drastic changes.
To maintain resolutions, Espinoza points out that accountability helps—working out with others or tracking progress can be motivating. Setting SMART (specific, measurable, achievable, relevant, time-bound) goals also makes lasting change more likely.
She highlights oral health as an often-overlooked habit linked to better long-term outcomes and recommends brushing twice daily and flossing regularly.
Medical recommendations should be individualized; for older adults especially, weight loss should be combined with resistance training to preserve muscle mass. For patients with cardiovascular disease, she advises against smoking and excess alcohol while recommending adherence to prescribed medications and low-sodium diets.
Cedars-Sinai Medical Center is located in Los Angeles and was founded in 1902. It serves as both a treatment center—with more than 50,000 patient admissions reported in 2022—and a teaching hospital under the leadership of president Thomas M. Priselac.
To schedule an appointment at the Healthspan Clinic or consult with Dr. Espinoza directly, individuals can call 310-423-3870.
