
3 Simple Habits for a Healthier 2025
We all want to feel healthier, more energized, and in control of our wellbeing. But where do we start?
Often, the biggest impact comes not from trendy supplements or the latest superfoods, but from building simple, sustainable habits.
As a nutritionist and Functional Medicine practitioner, I’ve seen firsthand how small foundational changes can lead to big transformations.
That is why I want to share with you 3 essential habits that I have shared with the “That ONE Weekly Thing” community in January based on my client’s success stories.
Truth is if you commit to them, those little changes will set you up for long term success.
Let’s dive in.
1. Hydration
We all know we should drink more water, yet most of us don’t. In fact, 9 out of 10 of my clients come to me underhydrated. The good news? Once they prioritize hydration, they feel more energized, their concentration improves, and even their blood test results show positive changes.
We know that:
- Even mild dehydration can cause fatigue, headaches, and brain fog.
- Studies show that proper hydration supports cognitive function, metabolism, and kidney health.
- If you’re hitting the gym this January, hydration (especially with electrolytes) can prevent muscle cramps and improve performance.
My tips?
- Carry a refillable water bottle (avoid plastic if you can).
- Set a reminder: a glass every two hours. Or link it to a habit: drink water every time you leave your desk or before every call.
- Make it enjoyable: infuse water with mint, cucumber, or berries, or try herbal teas.
2. The Evening Snack Trap
You eat well all day, but by 9 PM, that chocolate bar or bag of crisps calls your name. Sound familiar? It’s a pattern I see all the time in my clinic.
Evening snacking often isn’t about hunger. It’s about fatigue, stress, or habit. And once it becomes routine, it’s hard to break. But with some simple swaps, you can nourish your body while still enjoying your evening treat, if that’s your choice.
We know that:
- Refined snacks spike blood sugar, potentially contributing to insulin resistance.
- They can increase inflammation through advanced glycation end (AGE) products.
- Your gut microbiome, so crucial for immunity and digestion, thrives on nutrient-dense foods. Are you feeding the good bacteria or the bad ones?
My tips?
- Sweet cravings? Try an apple with roasted almonds, dark chocolate (70%+ cacao) with almond butter, or Greek yogurt with cinnamon (great for blood sugar balance!).
- Salty cravings? Roasted chickpeas, veggies with hummus, or homemade kale crisps.
- Comforting options? A turmeric latte, herbal tea, or a nourishing bone broth.
Bonus tips:
- Prepare snacks in advance so you’re not tempted by processed options.
- Set a snack window (e.g., 7–8 PM) to avoid mindless grazing.
- Ask yourself: Are you truly hungry, or is it stress, boredom, or habit?
No guilt here! Some people feel better fasting, while others sleep better with an evening snack. It’s about making mindful choices that serve you best.
3. Stocking Your Pantry for Success
You want to eat healthier, but when you open your cupboard, there’s nothing appealing. Sound familiar? Having the right ingredients on hand makes healthy choices effortless.
Here are my tried and tested pantry staples that have helped my clients (and myself!) stay on track:
Proteins:
- Canned pulses (chickpeas, beans, lentils) for easy salads and stews.
- Oily fish like sardines and mackerel: great with eggs or on toast.
- Eggs: quick, easy, and packed with nutrients.
Healthy Carbs:
- Brown or seeded sourdough: freeze slices for easy use.
- Quinoa: cooks in 10–15 minutes and is super versatile.
- Pre-cooked grains (like quinoa and brown rice) for very busy days.
Colour & Flavour:
- Herbs & spices: turmeric, cumin, paprika, cinnamon to help you boost flavour without excess salt or sugar.
- Pickled/fermented veggies for gut health.
- Healthy fats: olive oil, tahini, avocados, and mixed seeds.
Bonus tip:
- Refill ingredients as soon as you use them.
- Keep them visible: If you see them, you’ll use them!
- Get creative: Share your meals with friends or on social media for inspiration.
And lastly…
The best way to achieve long term health is not through extreme diets or complicated routines. It’s about building simple, sustainable habits.
If you have enjoyed the above join us at “That ONE Weekly Thing”. A weekly email to help you create lasting change through small, science-backed habits. It’s all about simple steps to a healthier, happier life. The next tip drops Sunday morning and it is packed with tips, recipes and handout to help you follow through.
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