2 months ago
2 January, 2025
As the new year approaches, many of us are reflecting on the past year and setting goals for 2025. And what’s the most common resolution? To live a healthier lifestyle.
Whether you’re looking to improve your physical health, mental wellbeing, or overall life the start of a new year is a perfect time to take charge of your wellness. Here’s a guide to a better you in 2025, including practical and sustainable ways to live healthier and reduce your risk of breast cancer at the same time!
Start with a balanced diet
A nutritious diet is the foundation of good health. While it’s easy to eat what’s easiest, the key to long-term health is balance. Here’s how to make better food choices:
- Incorporate whole foods: Aim to fill your plate with various vegetables and legumes, e.g., artichokes, beans, soybeans, chickpeas, nuts, and seeds (for example, ground linseed with 24 g fibre per 100 g). Whole grains and products made from them, such as bread, pasta, and bran, are also rich in fibre. More and more studies show that a diet high in fibre is linked to decreased breast cancer risk. Find out more here.
- Portion sizes: Eating in moderation is as important as eating the right foods. Be mindful of how much you’re eating to avoid overindulgence, even with healthy foods. Our Weekly Wellness Planner includes an exclusive portion size guide! Find it here.
- Hydrate: Water is essential for your body to function properly. Start your day with a glass of water and aim for 8-10 cups. (Making your water bottle stainless steel to avoid a plastic as a bonus tip!)
- Limit processed foods: Processed foods are often high in unhealthy fats, sugars, and sodium. There is convincing evidence that increased consumption of processed meats, such as bacon and salami, slightly increases breast cancer risk.
- Try eating more organic: Eating organic food decreases pesticide exposure, and exposure to certain pesticides may increase breast cancer risk. Pesticides and herbicides may act as mammary carcinogens or increase breast cancer risk by disrupting hormones, especially oestrogen. The Dirty Dozen represents lists of conventionally grown fruits and vegetables with the highest pesticide residues. It is based on PAN UK’s analysis of the UK government’s pesticide residue testing programme. Download our FREE Organic Recipe book, which includes exclusive organic recipes, a seasonal calendar and our top diet tips. Remember, our Key Facts sheet contains more information on pesticides and an organic diet.
Get moving with regular exercise
Physical activity is a fundamental component of a healthy lifestyle. You don’t need to start running marathons to make a positive impact. The NHS and World Health Organisation suggest at least 150 minutes of moderate exercise per week. But the more you do, the better. P.S. Did you know being physically active can reduce your risk of breast cancer by around 20%? Find out more here.
- Find an activity you enjoy: Whether it’s walking, swimming, yoga, dancing, or weightlifting, choose an activity you genuinely enjoy. You’re more likely to stick with it in the long run.
- Mix up your routine: Keep things interesting by combining different types of exercise. Cardio, strength training and flexibility each provide unique benefits.
- Add movement into your daily life: Small changes, like taking the stairs instead of the lift or getting off the bus or tube a couple of stops earlier than your destination, can make a big difference over time.
- Try a fitness app or smartwatch: These will remind you to move and keep you held accountable. Want to find the best one? We have a blog explaining the best free apps here.
Get enough sleep
Sleep will help maintain both your physical and mental health. Poor sleep habits can affect your energy levels, immune function, and mood. Here’s how to improve your sleep:
- Stick to a routine: Going to bed and waking up at the same time each day can help regulate your body’s natural sleep cycle.
- Create a restful environment: Make your bedroom a calming space by limiting screen time before bed, keeping the room cool and dark, and reducing noise.
- Aim for 7-9 hours of sleep: Most adults need 7-9 hours of sleep per night. Prioritise rest to improve focus, productivity, and overall health.
Set achievable goals
Living healthier doesn’t mean overhauling your entire life overnight! Start by setting realistic and achievable goals. Break them down into smaller, manageable steps so that progress feels attainable.
- Track your progress: Keep track of your habits. Why not try downloading our Weekly Wellness Planner. Letting go of old routines and adapting to new circumstances can be hard, with many of us left still trying to get the balance right. Whether it’s one too many glasses of wine mid-week, the weekly meal plan taking a back seat or your well-being sitting at the bottom of the priorities list – we’ve got something to help you get back on track (and reduce your breast cancer risk). 2025 is your year, and it’s all about looking after yourself!
- Celebrate small wins: Acknowledge your accomplishments along the way. Whether you’ve added more vegetables to your diet or stuck to your exercise routine for a week, celebrating the small victories can fuel your success.
To summarise
A healthier lifestyle is about making consistent, positive changes that support your physical, mental, and emotional wellbeing. The new year is a perfect time to start small and build habits that will last a lifetime. By focusing on and planning balanced nutrition, regular exercise and good quality sleep, you can create a foundation for a healthier, more fulfilling year ahead and most importantly reduce your breast cancer risk.
Here’s to a healthier and happier you in the new year!
Want to get a head start? Try our Breast Cancer Prevention Quiz, to see which areas you could be healthier in.
