By Sara Skoda, featuring Dr. Matea Bagaric
As we enter the New Year, it’s the perfect time to reflect on our health and well-being and set intentions for the year ahead. In this special New Year’s edition of Wellness Wisdom: Doctor’s Monthly Advice, Dr. Matea Bagaric, a medical doctor from Zagreb, Croatia, shares her top healthy living tips to help us start the year on the right track. Dr. Bagaric’s advice focuses on nurturing not just the body, but also the mind and spirit for a balanced, fulfilling life. She shares her ‘Healthy Living Tips for the New Year:’
1. Nourish Your Social Connections
Dr. Bagaric says “The quality of your relationships significantly impacts your health. It’s not just about having friends or a support network—it’s about cultivating deep, meaningful connections. Research shows that people with close, trusting relationships are healthier, live longer, and experience less stress. Prioritize face-to-face interactions, whether it’s a 15-minute walk with a friend or a regular coffee date. Your well-being thrives on these personal connections.”
Dr. Bagaric emphasizes that having meaningful, trusting relationships can actually improve your life expectancy and reduce stress. Research shows that people who prioritize close relationships tend to be healthier and experience less anxiety.
2. Invest in Your Gut Microbiome
“Probiotic-rich foods like yogurt, sauerkraut, pickled cucumbers, and sourdough, along with fiber-packed options such as beans, lentils, oats, vegetables, and nuts, nourish beneficial gut bacteria. But it’s not only about what you eat—your mindset and stress levels play a role too. Chronic stress, poor sleep, or emotional strain can disrupt your gut health. To maintain a balanced gut, incorporate stress-reduction practices like mindfulness, meditation, and journaling into your daily routine” shares Dr. Bagaric.
The health of your gut influences nearly every aspect of your well-being, from your immune function to your mood.
3. Start a Health Ritual, Not a Resolution
Dr. Bagaric focuses on the idea of resolutions that are so popular during this time of the year. She says “instead of focusing on a New Year’s resolution, adopt a simple health ritual that supports your well-being. This could be as easy as a 5-minute morning stretch, a weekly walk in nature, or journaling three things you’re grateful for before bed. By making small, consistent actions a part of your routine, you create a sustainable lifestyle. It doesn’t need to be grand—just something enjoyable that becomes a regular part of your day.”
Consistency is key. By incorporating small, enjoyable actions into your daily routine, you can create lasting habits that enhance your well-being over time. The idea is to make wellness a part of your lifestyle, not something that feels like a burden.
4. Take the Stairs, But Focus on Going Down
A unique tip comes in this next suggestion Dr. Bagaric shares with us. “When it comes to building muscle, going downstairs can be more effective than climbing up. This may seem surprising, but it’s based on the science of eccentric exercise. Lowering your body slowly—like controlling your descent during squats—results in greater muscle damage, which in turn burns more calories during repair and leads to stronger muscles. Incorporating downhill walks or participating in activities like Pilates or yoga can help optimize your strength and fitness.”
She encourages us to pay attention to movements during activities that involve lowering the body as a great way to build strength and increase calorie burn while improving muscle flexibility.
5. Improve Your Balance
Dr. Bagaric recommends practicing balance exercises regularly to maintain stability and reduce fall risk. She says “balance is key to overall health, particularly as we age. Poor balance is linked to higher mortality rates, with falls being the second leading cause of accidental death worldwide. To test your balance, try standing on one leg. First, with your eyes open, then with your eyes closed. If you’re under 40, aim for 45 seconds with eyes open and 15 seconds with eyes closed. For those over 40, aim for 22-44 seconds with eyes open, and 3-13 seconds with eyes closed. Practicing balance can reduce fall risk and enhance your stability as you age.”
A Healthier, Happier Year Ahead
Dr. Matea Bagaric’s tips for healthy living in the New Year are not about drastic changes or unrealistic resolutions. They’re about making small, sustainable choices that prioritize overall well-being. By nourishing social connections, taking care of your gut, developing simple health rituals, focusing on strength-building movements, and improving balance, you’ll set yourself up for a year filled with vitality and resilience.
As you step into 2025, remember that the key to well-being is consistency, balance, and self-care. With Dr. Bagaric’s advice, you’re equipped to make this the healthiest and happiest year yet. Cheers to a wonderful New Year filled with health, joy, and meaningful connections!
Photo: Pexels
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