CHICAGO—With the new year approaching, the American Medical Association (AMA) is offering 10 recommendations to help Americans make the most impactful, long-lasting improvements to their health in 2025 and beyond.

“The best way to address the post-holiday doldrums is to do something good for your health,” said AMA President Bruce A. Scott, M.D. “Even small, positive choices you make now can have a big impact on your long-term wellbeing.”

The AMA’s 10 recommendations for a healthier new year, include the following: 

1. Reduce your intake of sugar-sweetened beverages and processed foods, especially those with added sodium and sugar—drink more water and replace processed foods with nutritious, whole foods including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry. If you have children, try preparing healthy meals with them as one study demonstrated children who were more involved in home meal preparation also consumed healthier diets. Drinking sugary beverages, even 100% fruit juices, is associated with a higher all-cause mortality risk, according to a study published in JAMA Network Open.
2. Be more physically active—exercise is essential for your physical and mental health. A recent study published in JAMA found that putting down the TV remote and going for a walk can improve healthy aging—highlighting the importance of small everyday changes we can make. Adults should get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.
3. Make sure your family is up-to-date on their vaccines during respiratory virus season—including the annual flu vaccine and the updated 2024-2025 COVID-19 vaccine for everyone six months and older, as well as pregnant people. People 65 years and older and those who are moderately or severely immunocompromised should receive a second dose of 2024-2025 COVID-19 vaccine six months after their first dose. Given that RSV can be dangerous for older adults, adults ages 75 and older and those age 60 and older who are at high risk for severe RSV are recommended to get vaccinated against RSV. If you have already received an RSV vaccine, you do not need to get another one at this time. Immunizations are also available to protect babies from getting very sick from RSV, this is important because RSV is the leading cause of infant hospitalization in the U.S. If you have questions, speak with your physician and review trusted resources, including GetMyFluShot.org. It is also important to take public health precautions, such as covering coughs and sneezes, frequently washing your hands, wearing masks, improving air quality, and staying home if you are sick, to help reduce the spread of respiratory viruses.
4. Get screened—check with your physician to find out if you’re due for preventive care, tests or screenings, and make an appointment. These measures are designed to keep you healthy and help your doctor spot certain conditions before they become more serious.
5. Know your blood pressure numbers—visit ManageYourBP.org to better understand your numbers and take necessary steps to get high blood pressure — also known as hypertension — under control. Doing so will reduce your risk of heart attack or stroke. If checking your blood pressure at home, visit ValidateBP.org to see if your device has been validated as not all devices are created equal and may not offer reliable blood pressure readings. 
6. Learn your risk for type 2 diabetes—take a simple online 2-minute self-screening test at DoIHavePrediabetes.org. Steps you take now can help prevent or delay the onset of type 2 diabetes, which carries a higher risk of heart disease, kidney disease and vision loss.
7. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.
8. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit—your doctor can offer resources and guidance for quitting tobacco and nicotine. Declare your home and car smoke-free to eliminate secondhand smoke exposure.
9. Follow your physician’s instructions if prescribed pain medication or antibiotics—if you are taking prescription opioids or other medications, always store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If a health care professional determines that you need antibiotics, take them exactly as prescribed. Not taking the full course can lead to antibiotic resistance—a serious public health problem. Antibiotics are used to treat bacterial infections and will not make you feel better if you have a viral infection such as a cold or flu.
10. Manage stress—good mental health is part of good overall health. Get sufficient sleep (at least 7.5 hours per night), exercise and ask for help from a mental health professional when you need it.  

The AMA also encourages everyone who is eligible to visit healthcare.gov to sign up for health coverage, which includes recent changes that improve access and affordability. The deadline to enroll for 2025 coverage is now Dec. 18, 2024.

The AMA is committed to improving the health of the nation by leading the charge to prevent and reduce the burden of chronic diseases, including cardiovascular disease. The AMA will continue its efforts aimed at helping all adults meet their blood pressure goals to ensure patients live richer and fuller lives.