Happy New Year: Let's talk about health

By Dr. Steven Ouzounian

As we enter 2026, it’s time to remember that genuine, lasting impact stems from making small, consistent changes. Crucially, these shifts must be achievable to become sustainable. This includes prioritizing sleep, adopting improved eating habits, and incorporating more exercise. Here's a closer look at how to achieve these goals.

Improve Sleep

Quality sleep forms the bedrock of our wellbeing, granting our bodies and minds the vital opportunity to restore and rejuvenate. Cultivating robust sleep hygiene is fundamentally about embracing incremental changes, and it can profoundly enhance our health. Strive to establish a calming, predictable, and stress-free evening ritual. This can include limiting or eliminating screen time before you close your eyes, reading, breathing exercises, or gentle stretching. Some people whose minds race at bedtime turn to strategies like cognitive shuffling, which can help interrupt the thinking and planning many of us experience at night. Most people sleep well in rooms that are cool, dark, and quiet.

Take a moment to assess whether your bedroom might be too bright or has disruptive blinking lights from electronics. Perhaps a white noise app or machine could effectively muffle sounds that could wake you. Adjust your thermostat to discover what temperature works best for you.

Exercise

Adding physical activity to our days yields remarkable dividends for body, mind, and mood. I advise most patients to aim for a minimum of 150 minutes of exercise per week—and there’s no need to go to the gym daily, or to embrace high-impact, high-intensity workouts. Even short bursts of activity throughout the day can steadily build and contribute to your overall fitness. Walking, especially outdoors and on an incline, can deliver significant cardiovascular benefits while keeping our minds engaged and stimulated. Seek out activities you genuinely enjoy, whether it's dancing, hiking, or simply taking brisk walks. Dedicate time for your workouts by putting them on your calendar and blocking out time, just like you would for any other priority appointment. Bring a friend or create an uplifting playlist for company.

Feed your body

Embrace a balanced diet that includes generous portions of fruits, vegetables, and lean protein such as fish, beans, and chicken breasts. Integrate foods that contain healthful fats like those found in olive oil, avocados, and various nuts. Consider actively reducing refined sugars and processed foods that can worsen inflammation and weight gain. If you’re unsure how to make nutritional changes, or which portions to choose, don't hesitate to ask your doctor to recommend a dietitian or nutritionist for additional, personalized guidance.

Face bad habits

If you smoke or drink, this year presents an opportune moment to seriously reevaluate your habits or quit altogether. One approach is to aim for consuming less than recommended limits. When it comes to drinking alcohol, the Centers for Disease Control and Prevention defines moderation for men as two drinks or less in a day and, for women, one drink or less in a day. If you’re not sure whether you have a substance use problem, or where to find the right support and resources, please reach out to your doctor, community members, or even religious leaders.

Nurture Your Holistic Self

Our emotional wellbeing has a profound bearing on our physical health. Emotional-social connections are vital indicators of overall happiness and wellbeing. Supportive social networks can offer purpose and help combat loneliness. When we join or create clubs, volunteer, try new hobbies or sports, or reconnect with friends, we are making positive choices that affect our bodies, too. There also are individual self-care activities such as mindfulness, meditation, or spending time in nature that can powerfully reshape our mindset in a positive way. Prioritizing thoughtful activities can bring us joy and relaxation. If you’re consistently struggling with stress, depression, and/or anxiety, please seek professional help, find a support group, or ask a trusted health professional for a recommendation.

Be proactive about health

Beyond these daily practices, I also strongly encourage patients to be proactive about their health. Schedule checkups, dental visits, and recommended screenings and immunizations based on your age and risk factors. Contact your doctor if you’re not sure which to schedule. By focusing on small, achievable goals, and releasing the pressure of perfection, we can pave the way for a healthier body and mind.

Dr. Steven Ouzounian is Medical Director of Quality at Peconic Bay Medical Center in Riverhead.