In 2025, around 74% of people in the UK, or roughly 40 million people, are expected to set
New Year’s resolutions. While this tradition intends to inspire positive changes, it’s hard to
escape the pervasive “New Year, New You” messaging, much of which focuses on drastic
weight-loss regimes often tied to severe calorie reduction. Social media amplifies this trend,
bombarding us with posts of people embarking on extreme challenges like the ‘75 Hard’
program or experimenting with the latest fad diets, such as cutting out sugar entirely or going
keto. These types of resolutions often come across as rigid, with people adopting
unsustainable standards or extreme measures to achieve their goals. Inevitably, many find
themselves slipping back into old habits, feeling frustrated and defeated. The pressure to
make dramatic changes for the sake of health can be overwhelming. However, research and
experience show that small, achievable changes are often the most effective. These are the
habits we can sustain, forming the foundation for long-term positive outcomes. In this blog,
I’ll explore practical wellness habits you can incorporate into your daily routine. These
changes are designed to support your health in a way that’s not only beneficial but also
lasting.

1. Incorporate More Plants
Numerous studies have demonstrated the benefits of incorporating more plants into the diet.
One key study to note is the American Gut Project, the largest study of its type. This
research compared human microbiome specimens primarily from the United States, United
Kingdom, and Australia to one another and to environmental samples.The research found
that people who consume at least 30 different plant-based foods each week had a higher
diversity of microbes in their gut than those eating 10 or fewer. Plant based foods included
fruits, vegetables, wholegrains, legumes, nuts, seeds and herbs/spices. Your gut microbes
refers to all of the microorganisms (e.g. bacteria) that live within your gut. The
bacteria/microorganisms that live within your gut are completely unique to each individual,
and the human gut microbiota consists of over 100 trillion microorganisms.
Incorporating more plants into your diet is an easy way to support your health, moving
towards a more plant-based approach to eating. While 30 per week might seem daunting at
first, small, manageable changes can make it achievable. I always say it’s about what you
can add into your diet to improve it, not what you should take out. Start by swapping your
usual breakfast fruits for a variety of options, experimenting with grains like bulgur wheat or
quinoa instead of rice, snacking on mixed nuts or seeds throughout the day, or exploring
new flavours by using a wider range of spices from your cupboard. These small adjustments
can add up to significant benefits over time.
I wrote my Sunday Times Best-selling book, The Science of Plant-Based Nutrition, to
support anyone looking to transition to a more plant-based lifestyle. The book provides all
the essential knowledge you need about plant-based diets, guiding you through key aspects
such as obtaining vital nutrients, choosing the right supplements, promoting gut health, and
eating at different life stages. It’s designed to help you and your family optimise your nutrition
while avoiding common pitfalls associated with adopting a plant-based way of living.

2. Nutrition In The Home
Whether you’re working from home or commuting to an office, it’s easy to start the month
feeling motivated about nutrition – prepping vegetable-packed salads, sandwiches, and
healthy snacks – only to slip back into the convenience of ready meals or meal deals as time
goes on. After all, a sandwich is just a sandwich, isn’t it? Not quite. Many pre-made
supermarket sandwiches contain higher levels of ultra-processed ingredients compared to
those made at home. This is understandable, as they need a longer shelf life and are often
prepared off-site before being transported to stores. However, research shows that a high
intake of ultra-processed foods (UPFs) is linked to negative health outcomes, so we should
aim to reduce our consumption where possible. One way to overcome this is through meal
prepping. If I know I’ve got a busy work week ahead, I often batch-cook my weekend dinners
– like curries, soups, stews, or baked pasta dishes – and freeze extra portions for lunches.
These meals are ideal for freezing and reheating. For recipe inspiration you can visit my
website, where I share my favourite go-to recipes. If hot lunches aren’t your thing, a big
salad packed with wholegrains, legumes, nuts, leafy greens, and fresh or cooked vegetables
is a great alternative that you can prepare for the week ahead on a Sunday night. Not only
does this add an abundance of plant points to your diet, but it also means your lunches are
prepped for a portion of the week. For snacks, consider options like Greek yoghurt with
seeds and berries, vegetable sticks with hummus, fresh fruit paired with nut butter, or a
handful of mixed nuts. Small steps like these can make maintaining good nutrition
throughout your workday far more manageable.

3. Movement
Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke,
type 2 diabetes and cancer, and lower your risk of early death by up to 30%. The New Year
often comes with a renewed emphasis on exercise and fitness. While prioritising physical
activity in your daily routine is certainly beneficial, rigorous daily workouts may not be
feasible for everyone. This could be due to various reasons, such as balancing a demanding
work schedule with parenting responsibilities, or a lack of accessible resources like gyms or
safe outdoor spaces for exercise. A practical alternative is to focus on incorporating more
movement into your day. Small changes can make a big difference, such as taking the stairs
instead of the elevator, stretching while waiting for the kettle to boil, pacing or walking up and
down the stairs during phone calls, or walking to school pick-up instead of driving. These
simple adjustments can help increase your daily activity and mobility, even if your schedule
feels packed. Of course, if you’re able to carve out time for a gym session or a run, that’s
fantastic! But don’t let a busy lifestyle leave you feeling like exercise is out of reach.
Movement, in all its forms, contributes to overall health and well-being.
4. Sleep
While nutrition and exercise often dominate the wellness conversation, potentially due to the
commercial profit in selling supplements, fitness regimes, or workout gear, sleep tends to
take a back seat. Despite being fundamental to our health, sleep is less frequently
highlighted (perhaps because it doesn’t generate the same commercial opportunities!). Good
sleep improves your brain performance, mood, and health. It helps your body repair itself,
and it helps your brain process information and consolidate memories. In contrast, poor
sleep can impact nearly every aspect of our day. It can leave us more prone to irritability and
bad moods, affect our performance at work, and lead us to reach for processed foods high in
sugar and fat as our bodies search for a quick energy boost. Tiredness associated with a
night of poor sleep may also make us more inclined to skip exercise, whether it’s a fitnessclass or a regular run. The recommended amount of sleep for adults is 7–9 hours per night,
and if we can achieve this, we absolutely should.
5. Supplementation
Supplementation can play a key role in supporting your wellness, particularly when your diet
or lifestyle may not meet all your nutritional needs. For example, the UK NHS recommends
that everyone consider taking a vitamin D supplement during the autumn and winter months,
as sunlight exposure is insufficient to produce enough vitamin D. Given the unpredictability
of UK summers, taking vitamin D year-round can be a wise choice. Additionally, vegans may
need to supplement with nutrients like vitamin B12, iron, selenium, and zinc, as these are
less readily available in plant-based diets. Tailoring supplementation to your individual needs
is essential for maintaining overall well-being. Explore my brand, Rhitrition+, for expertly
formulated supplements grounded in scientific evidence to support your health journey.

6. Social Media Detox
This wellness habit is one of my personal favourites. As a nutritionist with an online platform,
I often find myself spending excessive time on my phone. This can be harmful for several
reasons: it negatively impacts posture, consumes valuable time, and can leave us feeling
drained as we’re constantly bombarded with information and content. Additionally, it fosters
self-comparison, especially during this time of year when health and wellness journeys are
being documented everywhere. Numerous studies have shown that excessive social media
use is associated with increased risks of depression, low self-esteem, loneliness, and
anxiety. While completely disconnecting from technology may not be realistic – especially if
you rely on it to stay in touch with friends and family, for work, or as a source of information –
there are significant benefits to setting boundaries. Taking time away from screens during
the day, particularly before bed, can improve mental health, enhance sleep quality, and
reduce stress. One simple but effective change is to switch to reading a book before bed.
This can help relax your mind, prepare you for sleep, and even strengthen your cognitive
abilities – it’s a win-win!