As 2025 begins, many of us resolve to prioritize health—but sticking to the basics (sleep, exercise, nutrition, and stress control) can be easier said than done. That’s why UCLA Health assembled eight of its top experts to share not only foundational advice, but also actionable, sometimes unexpected ways to support your well-being all year long.
Let’s dive deep into each expert’s guidance, with evidence-backed insights and practical strategies to help make this year truly healthier.
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1. Embrace the Power of Daily Optimism and Kindness
Dr. David B. Reuben, Geriatrician
Dr. Reuben reminds us that timeless health habits—exercise, avoiding smoking, moderate alcohol, mental engagement—remain pillars of longevity. But he adds a powerful twist:
- Choose kindness in every interaction — even small, positive gestures support psychological well-being.
- Cultivate daily optimism or meaning — looking for something meaningful, even amid struggles, bolsters resilience.
Why it matters: Research consistently highlights how positive social interactions and optimistic mindsets reduce stress, inflammation, and risk of chronic illness. To practice:
- Keep a daily gratitude journal, capturing one meaningful moment each evening.
- Perform one kind act each day—a compliment, helping a neighbor, or volunteering virtually.
2. Monitor Your Internal Energy Like a Smartphone Battery
Dr. Elizabeth Ko, MD, Integrative Medicine Collaborative
Dr. Ko urges a shift from external to internal awareness:
- “Charge level” check-ins: Start your day assessing energy. What depletes you? What revitalizes you?
- Train your routines to lean into what energizes and avoid what drains.
- Slow down and pause, reduce the fast‑paced, noisy culture.
- Deepen key relationships, since supported social bonds are critical for overall well-being.
Try this:
Begin a brief morning journaling ritual—note your energy level (1 to 10), emotional tone, and intentions. Use that data to guide the day—push forward if energized, or scale back if drained.
3. Focus on Whole Foods and Community Connection
Dana Ellis Hunnes, Dietitian
Hunnes highlights dual paths to well-being:
- Whole-food, plant-rich diet: High in fiber, antioxidants, and healthy compounds.
- Social nourishment: Regular quality time with loved ones supports mental health.
The science behind it:
Plant-forward diets are linked to lower rates of chronic disease, obesity, and inflammation. Social interactions strengthen stress resilience and longevity.
How-to steps:
- Pick one meal daily to be plant-powered (e.g., a colorful salad with beans).
- Schedule a weekly “social food moment”—it could be a video call with family while cooking or a walk with a friend.
4. Balance Body, Mind & Spirit—With Permission for Joy
Valentina Ogaryan, Clinical Director, Integrative Oncology
Dr. Ogaryan outlines a holistic 3-part approach:
- Body – Eat well, move regularly, indulge moderately in foods you love.
- Mind – Recognize unhelpful thoughts, unplug from social media, deepen social connection.
- Spirit – Engage in activities that offer meaning, whether through art, nature, hobbies, or mindfulness.
Practical application:
- Create a daily “Joy Spot”—something that brings you genuine happiness (reading, gardening).
- Use mindful breaks: set a 5-minute timer to pause and reflect mid-day.
5. Manage Stress, Sleep, and Wellness in Athletics and Life
Dr. Marissa Vasquez, Team Physician for LA Dodgers
Dr. Vasquez underscores holistic wellness:
- Prioritize stress management, including mindfulness, sleep quality, and social support.
- Apply fitness cross-training and injury prevention to everyday life—not just athletics.
- Support your body with proper hydration and nutrition.
Take action:
- Integrate short mindfulness breaks (2–5 minutes breathing exercises) into your workday.
- Add one cross-training activity per week: dance, cycling, yoga—to protect joints and balance.
6. Harness Yoga and Mind‑Body Practices to Protect Your Brain
Dr. Helen Lavretsky, MD, Geriatric Integrative Psychiatry
Dr. Lavretsky’s work demonstrates how lifestyle choices—mindfulness, yoga, tai chi—can enhance brain plasticity and stress resilience:
- Sleep (7–9 hrs), exercise, plant-based diets, stress regulation, social activities, and mindset all contribute.
- Her studies found yoga and mindfulness promote gray matter growth and maintain memory in older adults.
Evidence shows:
- Yoga increases strength, flexibility, stress reduction.
- Mindful breathing and meditation decouple emotional reactivity.
- Tai chi combats depression and enhances emotional resilience in seniors.
Daily dose:
- Start with 10 minutes of yoga or Tai Chi, following an online beginner’s program.
- Add a 5-minute mindfulness meditation before bed.
7. Restart Your Well‑Being with Self‑Kindness and Joy
Diana Winston, Director, UCLA Mindful
If early 2025 didn’t go as planned, Winston encourages:
- Self-forgiveness — it’s okay to stumble, especially in tough times.
- Use the RAIN technique (Recognize, Allow, Investigate, Nurture) to process emotions.
- Seek small joys, even amidst stress or upheaval.
Try this today:
- Notice your feelings: “I feel anxious.”
- Allow space. Investigate sensations. Then treat yourself kindly.
- Consciously appreciate something simple—a morning coffee, a pet.
8. Build Healthy Habits That Actually Stick
(Derived from UCLA Health guidance on habit formation)
UCLA Health emphasizes building strong habits through proven behavioral strategies.
- SMART goals—Specific, Measurable, Achievable, Realistic, Time‑bound.
- Micro‑habits—Break large goals into small steps.
- Routine integration—attach new habits to existing ones.
- Consistency and flexibility—adapt without self‑judgment.
Example path:
Goal: Walk 30 minutes 5×/week.
- Start SMART: “I’ll walk for 15 minutes after dinner on Mon/Wed/Fri.”
- Track it mentally or in an app.
- Grant yourself leeway—miss a day, restart tomorrow.
Practical Strategies: Putting These 8 Tips into Action
To fully use this wisdom, here’s a step-by-step plan:
1. Self-Assessment Launch (Week 1–2)
- Scan your “energy bank”, stress level, sleep habits, and mood daily.
- Acknowledge missed resolutions, and practice self-compassion.
- Identify one “micro‑joy” to notice each day.
2. Habit Design (Week 3–4)
- Write 2–3 SMART goals across health domains:
- Sleep: “Lights out by 10 pm five nights a week.”
- Movement: “10-min yoga every morning.”
- Stress: “5-min breathing midday.”
- Connection: “Call a friend every Sunday.”
- Schedule them and link habits (e.g. meditate after breakfast).
3. Habit Execution (Month 2+)
- Use habit trackers (journals or apps).
- Set recurring reminders.
- Share habits with a friend or accountability group.
4. Mind & Brain Care (Ongoing)
- Stick to sleep targets (7–9 hrs).
- Move consistently and eat plant-focused meals.
- Practice yoga and meditation regularly.
- Include brain-stimulating fun: puzzles, reading, volunteering.
5. Weekly Optimism & Kindness
- After each week, reflect: What were the highlights? Did you show or receive kindness?
- Write down acts of kindness or something meaningful you did.
6. Monthly Review & Renewal
- Evaluate goals monthly. Adjust as needed.
- Celebrate wins—no matter the size.
Why This Approach Works: The Evidence
- Optimism & Kindness → lower stress, stronger immunity, longer life.
- Energy awareness enhances productivity, reduces burnout.
- Plant-rich diets + social bonds reduce disease risk and support mental health.
- Mind‑body practices improve cognition and stress resilience.
- Self‑compassion and mindfulness aid mental health and resolution adherence .
- SMART + micro-goal habit design significantly improves behavior change success .
Real‑Life Example Routine
| Time | Practice |
|---|---|
| Morning | Energy check + gratitude journal; 10 min yoga; healthy breakfast |
| Midday | Short mindfulness break; plant‑rich lunch + walk connection |
| Afternoon | Micro‑pause for RAIN emotional check if needed |
| Evening | SMART goal activity (e.g., 15-min walk); protein-rich dinner |
| Before bed | 5-min gratitude + self-kind reflection; lights‑out reminder |
Frequently Asked Question
What are the key wellness themes covered in UCLA Health’s 2025 tips?
The tips focus on whole-person health, including physical activity, nutrition, mental well-being, mindfulness, sleep, social connection, and long-term habit building. Experts emphasize that sustainable health comes from small, consistent changes rather than extreme resolutions.
How do these expert tips differ from typical New Year’s health advice?
Unlike generic advice (e.g., “eat better” or “exercise more”), UCLA Health experts offer holistic and personalized strategies. These include monitoring your energy like a battery, practicing kindness daily, and using mind-body techniques like yoga and tai chi to boost brain health.
How can I implement these tips into a busy lifestyle?
Start small. Each tip includes micro-actions like:
- A 5-minute morning energy check
- A 10-minute daily yoga stretch
- Gratitude journaling at bedtime
By integrating healthy habits into existing routines, you build consistency without overwhelming yourself.
Is a plant-based diet required for a healthier 2025?
No, but a plant-forward diet is strongly encouraged. Dana Hunnes, UCLA dietitian, suggests increasing whole foods—like fruits, vegetables, legumes, and grains—to boost nutrients and lower disease risk. Even one plant-rich meal a day can make a difference.
What role does mindfulness play in these health tips?
Mindfulness is central. Experts recommend:
- Practicing daily presence and self-awareness
- Using the RAIN method to process emotions
- Embracing self-kindness during setbacks
These tools support emotional balance and reduce the negative effects of stress and anxiety.
Are these tips backed by scientific research?
Yes. UCLA Health experts, including physicians, dietitians, and mental health specialists, draw from peer-reviewed research and clinical studies. For example, yoga and meditation are shown to improve brain plasticity, while social connection reduces inflammation and boosts immunity.
What if I fall off track with my 2025 health goals?
That’s normal—and expected. Diana Winston of UCLA’s Mindful Awareness Research Center recommends practicing self-forgiveness and restarting gently. The goal isn’t perfection, but progress and persistence, with compassion along the way.
Conclusion
Your healthiest 2025 doesn’t require extreme diets or intense workouts—it can be built on small, meaningful shifts grounded in science and inspired by UCLA Health’s diverse experts. From daily optimism and self-compassion to plant-rich meals, body-mind practices, and habit-smart goal-making, these 8 expert-backed strategies offer a pragmatic, powerful roadmap to lasting health. Commit to one practice this week, track it, and let it light the way—step by sustainable step—to a healthier, happier year.
