Harvard-trained doctor shares 8 simple habits to ‘upgrade’ overall health before 2026
With the year winding down, many of us instinctively think of big, stricter diets, punishing workout routines, or dramatic lifestyle overhauls that promise overnight transformation. But, experts believe lasting health improvements rarely come from extremes. Instead, they grow quietly out of small, repeatable habits practiced every day.In a recent Instagram video, Harvard and AIIMS-trained gastroenterologist Dr Saurabh Sethi highlighted eight simple, science-backed habits that can support better health and improve overall well-being before the year comes to a close. The eight simple habits are:
1. Start your day with gratitude, and not with phoneDr. Sethi says cortisol peaks in the morning, and scrolling through social media on waking can spike stress. Instead, a few moments of quiet, reflecting on what you’re thankful for, calms the nervous system and sets a gentler tone for digestion. 2. Get 10 minutes of morning sunlightAs per Dr. Saurabh, morning light resets circadian rhythm, boosts vitamin D, and keeps the gut clock aligned. Also, emerging research suggests that regular sun exposure may reduce risks of heart disease, type-2 diabetes and obesity. 3. Walk 10 minutes after mealsInstead of sitting idle after meals, Dr. Sethi recommends a short, 10-minute walk. This helps digestion, supports stable blood sugar levels and prevents that post-meal slump. Walking gently after food encourages the gut to move, helps food transit, and may reduce cravings and glucose spikes.
4. Add fermented food to your dietDr. Sethi recommends consuming fermented foods at least 3 times a week. He suggests yoghurt, kefir, kimchi or traditional drinks like kanji. These contain probiotics that nourish gut flora, often better than supplements. 5. Add more herbs and spices to food and drinksspices such as turmeric, ginger, cumin, fennel and black pepper, staples in many kitchens, are great for digestion, reducing inflammation and enriching gut microbial diversity. Dr. Sethi suggests aiming for “30 different plant-based foods a week.6. Follow a 12-hour eating windowDr. Sethi says this interval helps the gut repair and detox itself. He recommends an eating window of 8am to 8pm.Studies have shown that time-restricted eating supports digestive efficiency, improves metabolic health and helps regulate the body’s circadian rhythm, all of which are closely linked to hormone balance, blood-sugar control and inflammation levels.
7. Include berries in your dietDr. Sethi recommends washing and rinsing berries with baking soda before consuming them to remove residues. He adds, “berries fuel beneficial bacteria, lower oxidative stress, and protect liver cells. 8. Prioritize 7 to 8 hours of quality sleep“Your microbiome regenerates at night”, says Dr. Sethi. Without sufficient sleep, hormonal balance and metabolic regulation suffer, impairing digestion, weakening immunity and increasing the risk of chronic problems.Dr Sethi’s recommendations focus on simple, everyday practices that are easy to follow and realistic for most people. Individually, each habit may appear minor, but together they encourage a more balanced routine and healthier lifestyle. As the year draws to a close, adopting a few of these small changes may help support overall well-being in a steady and sustainable way.
