Welcome to the first 2026 issue of Health Highlights. This year, we are focusing on proactive wellness and sustainable habits to help you thrive.
New Year, New Schedule: Annual Screenings
The best way to manage your health is through prevention. January is the ideal time to open your calendar and book your essential appointments for the year.
Primary Care: Schedule your annual physical to establish a health baseline for 2026.
Dental & Vision: Book your biannual cleanings and annual eye exams.
Age-Specific Screenings: Consult the CDC Prevention Guidelines to see if you are due for a mammogram, colonoscopy, or skin cancer check.
Click here to learn more about preventive screening recommendations.
Fuel Your Body: Nutrition That Lasts
Forget restrictive dieting. This year, focus on "addition" rather than "subtraction."
Prioritize Fiber: Aim for 25–30 grams of fiber daily by adding berries, legumes, and whole grains to your meals.
Hydration First: Start your morning with 16 ounces of water before your first cup of coffee to jumpstart your metabolism.
Seasonal Eating: Incorporate January produce like kale, citrus fruits, and root vegetables for peak nutrient density.
Click here to learn more about seasonal eating.
Move with Purpose: Physical Activity
You don't need a grueling gym routine to see results. Consistency beats intensity every time.
The 10-Minute Rule: If you’re short on time, commit to just 10 minutes of movement. Often, once you start, you’ll find the energy to keep going.
Zone 2 Training: Incorporate steady-state cardio (like brisk walking) where you can still hold a conversation. It builds a strong aerobic base without burning you out.
Strength Matters: Aim for two days of resistance training per week to support bone density and muscle health.
Click here to learn more about staying active in winter.
Micro-Habits for Macro Results
Small shifts in your daily routine can lead to significant long-term health improvements:
Sleep Hygiene: Try to go to bed and wake up within the same 30-minute window every day, even on weekends.
Digital Detox: Turn off screens 60 minutes before bed to improve your REM sleep quality.
Mindfulness: Use the Mindful.org resources to practice five minutes of deep breathing daily to manage cortisol levels.
Healthy Tip of the Month
Don't wait for "motivation" to strike. Design your environment to make the healthy choice the easy choice—lay out your workout clothes the night before or prep your vegetables right after grocery shopping.