The new year brings an opportunity to focus on foundational health practices that can make a real difference in how you feel and function. These evidence-based strategies from Dr. James Jimenez address everything from skeletal strength to winter wellness, offering practical ways to prioritize your health in 2026.
Bone tissue continuously breaks down and rebuilds itself throughout your entire life. Most people reach peak bone mass around their 30th birthday, and from that point forward, the breakdown process gradually outpaces new bone formation. Taking action now helps prevent osteoporosis and reduces the risk of fractures as you age.
These two nutrients work together to maintain skeletal density. Adults require 1,000 to 1,200 milligrams of calcium each day, which can be met by consuming dairy products, leafy greens, sardines and fortified foods. Vitamin D enables your body to absorb calcium efficiently. Target 600 to 800 international units daily through sunlight exposure, fatty fish or supplementation.
Getting adequate calcium through diet alone can be challenging. People who are lactose intolerant or follow plant-based eating patterns should look for calcium-fortified alternatives including almond milk, tofu and calcium-set orange juice. Dark leafy greens like kale, collard greens and bok choy offer excellent calcium sources, though you'll need regular servings to meet daily requirements.
Vitamin D deficiency happens more often than you might expect, particularly during winter when sunlight exposure decreases. Your body manufactures vitamin D when skin contacts sunlight, but geographic location, skin tone, sunscreen use and indoor lifestyles all reduce production. A simple blood test reveals whether supplementation is necessary.
Activities that force you to work against gravity stimulate bone formation. Walking, jogging, dancing and strength training all place beneficial stress on your skeletal system. Aim for at least 30 minutes of these exercises most days each week.
Resistance training proves especially effective for skeletal health. When muscles contract and pull on bones during strength exercises, bone tissue responds by creating new cells. Expensive equipment isn't required to begin. Bodyweight movements like squats, lunges and push-ups deliver substantial benefits. Adding weights or resistance bands as you progress creates additional challenge for your skeletal system.
High-impact activities including jumping rope, tennis and basketball generate even greater bone-building stimulus, though they aren't appropriate for everyone. Anyone with existing joint problems or other health concerns should consult their healthcare provider before beginning high-impact exercise programs.
Several lifestyle factors beyond nutrition and exercise influence skeletal density. Heavy alcohol consumption interferes with calcium absorption and disrupts hormones that protect bones. Smoking speeds up bone loss and decreases blood supply to skeletal tissue, limiting its ability to heal and regenerate.
Maintaining a healthy body weight also matters. Being significantly underweight raises fracture risk, while carrying excess weight stresses bones and joints. Certain medications, including some steroids and anticonvulsants, can weaken bones over time. Anyone taking these medications regularly should discuss bone health monitoring with their doctor.
Your breathing pattern influences everything from pain levels to blood pressure. Diaphragmatic breathing engages the dome-shaped muscle below your lungs, triggering your parasympathetic nervous system to decrease stress and support healing.
Most people take shallow breaths into their chest, using only a fraction of their lung capacity. This breathing pattern can increase stress and tension. Diaphragmatic breathing, also called belly breathing, involves fully engaging your diaphragm to draw air deeply into your lungs.
Deep diaphragmatic breathing activates your body's relaxation response. This creates a cascade of beneficial effects including slower heart rate, lowered blood pressure, decreased muscle tension and improved tissue oxygenation throughout your body.
Find a comfortable lying position and place one hand on your chest with the other on your belly. Inhale slowly through your nose for four counts, letting your stomach expand while your chest stays relatively motionless. Pause briefly, then breathe out through your mouth for six counts. Repeat this pattern for five to 10 minutes several times each day to gain improved oxygen delivery, decreased tension and enhanced stress management.
Diaphragmatic breathing works in sitting or standing positions too, making it accessible throughout your day. During stressful work moments, before important meetings or when anxiety rises, spend a few minutes concentrating on your breath. This straightforward practice can reset your nervous system and restore calm.
Many people find success practicing breathing exercises at consistent times each day to establish a solid habit. Set aside time in the morning before your day begins, during lunch breaks or before bedtime. Some individuals benefit from guided breathing apps or videos offering structured sessions.
How firmly you can grasp objects reveals essential information about your overall health status. Grip strength correlates with muscle mass, cardiovascular health and even longevity. A weakening grip can indicate muscle loss, nutritional deficiencies or underlying health conditions.
Research demonstrates that grip strength serves as a biomarker for overall muscle strength and physical function. Studies have identified connections between weak grip and increased risk of cardiovascular disease, disability and mortality. While scientists don't fully understand the relationship, grip strength appears to reflect your body's general health status.
Maintaining muscle mass becomes increasingly important with age. Sarcopenia, the age-related loss of muscle tissue, can begin as early as your 30s and accelerates after 60. Grip strength provides an easy, noninvasive method to monitor muscle health over time.
Basic exercises can maintain and improve grip strength. Squeeze a tennis ball for 10 seconds, completing 10 to 15 repetitions per hand. Carry grocery bags by hand rather than using a cart when feasible, or hang from a pull-up bar for progressively longer durations. These movements engage multiple muscle groups while specifically targeting hand and forearm strength.
Grip strengtheners, available at most sporting goods stores, offer another convenient option. These spring-loaded devices come in various resistance levels, letting you progressively challenge your muscles. Start with a resistance you can squeeze 10 to 15 times comfortably, then gradually increase as strength builds.
Everyday activities also provide opportunities to work on your grip. Opening jars, wringing out towels, gardening and playing musical instruments all engage hand and forearm muscles. Being mindful of these opportunities helps you incorporate grip training naturally into daily routines.
Cold weather robs your skin of moisture. Topical products provide temporary relief, but skin cells need specific nutrients to maintain their protective barrier and retain moisture.
Water comprises a significant portion of skin tissue, making adequate hydration essential for healthy, supple skin.
Omega-3 fatty acids play an essential role in maintaining the skin's lipid barrier, which prevents moisture loss and blocks irritants. These healthy fats also have anti-inflammatory properties that can reduce redness and sensitivity. Foods rich in omega-3 fatty acids include salmon, walnuts and flaxseed.
Beyond omega-3s, vitamins A, C and E support collagen production and protect against oxidative damage. Load up on citrus fruits and bell peppers for vitamin C, sweet potatoes and leafy greens for vitamin A, and almonds and avocado for vitamin E.
Indoor heating systems dramatically reduce humidity levels, creating desert-like conditions that pull moisture from your skin. Running a humidifier, especially overnight in your bedroom, helps maintain moisture in the air and reduces skin dryness. Target indoor humidity levels between 30% and 50%.
Hot water feels soothing during cold months, but it strips natural oils from your skin more aggressively than warm water. Keep showers brief and use lukewarm water instead. Immediately after bathing, while your skin is still slightly damp, apply a rich moisturizer to seal in hydration.
Choose gentle, fragrance-free cleansers that won't further compromise your skin's protective barrier. Harsh soaps can disrupt the skin's pH balance and strip away beneficial oils, leaving you more vulnerable to dryness and irritation.
Anyone participating in Dry January might want to consider extending those benefits throughout the year. Cutting back on alcohol lowers cancer risk, improves liver function, enhances sleep quality and supports a healthy weight.
Taking a break from alcohol allows your body to reset and recover. Your liver, which processes alcohol, gets a chance to heal and regenerate. Many people notice improved energy levels and clearer thinking within just a few weeks of reducing alcohol intake.
Alcohol affects nearly every system in your body. It disrupts sleep architecture, preventing you from reaching deep, restorative sleep stages. While it may help you fall asleep faster, alcohol fragments sleep throughout the night and reduces overall sleep quality. Better sleep supports immune function, mental health and physical recovery.
Reducing alcohol intake also impacts weight management. Alcoholic beverages add empty calories to your diet, and drinking can lower inhibitions around food choices, leading to overeating. Many people find that cutting back on alcohol makes maintaining a healthy weight easier.
If Dry January helped reset your relationship with alcohol, consider how you might carry some benefits forward. You don't need to eliminate alcohol completely to experience positive health effects. Even modest reductions in drinking frequency or quantity can yield significant improvements.
Setting specific alcohol-free days each week provides structure and accountability. Some people choose weekdays as alcohol-free periods, while others designate every other day. Find a pattern that works with your lifestyle and social commitments.
When you do choose to drink alcohol, practice mindful consumption. Alternate alcoholic beverages with water, set a predetermined limit before social events and choose quality over quantity. These strategies help you enjoy alcohol occasionally while minimizing adverse health effects.
These practical strategies provide a foundation for better health throughout the year. Small, consistent changes in how you care for yourself can compound into significant improvements over time.
If vein problems affect your ability to manage your health or cause other concerns, board-certified vein specialist Dr. James Jimenez is here to help. Call The Vein Center of Florida at 1-800-910-VEIN or complete our contact form to schedule a consultation in Pensacola, Destin or Foley.
Put your health in the hands of the best vein doctor, and get ready to show off your legs instead of hiding them. Call The Vein Center at 1-800-910-VEIN or click here to book your FREE consultation today with Dr. J!