As we enter a new year, advice on wellness goals and health routines arrives in waves, often filled with trends and quick fixes. The volume can feel overwhelming, making it harder to focus on habits that truly support well-being.
Health experts say a simpler approach may work better. Instead of adding more rules each year, the focus can shift to making choices that fit individual lifestyles, energy levels, and needs.
“Wellness is not one-size-fits-all,” said Dr. Vipada Sae-Lao, nutrition education and training lead for Asia Pacific at Herbalife. She said health routines are more effective when they are practical, personalized, and rooted in basic, science-backed habits.
A preventive mindset
Preventive health remains a growing priority in the region. In a recent Herbalife Asia-Pacific Responsible Supplementation Survey, 92 percent of respondents said prevention matters more than treatment.
Experts note that prevention does not require drastic changes. Small, consistent habits such as balanced meals, portion awareness, regular movement, adequate sleep, hydration, and stress management form the foundation of long-term health. These everyday choices, they say, help the body stay resilient over time.
Listening to the body
Nutrition specialists emphasize that the body responds best when given what it needs, rather than what trends promote. A well-rounded diet includes lean protein, healthy carbohydrates, essential fats, fiber, vitamins, minerals, and antioxidants. Together, these support energy levels, repair, and overall functioning.
Hydration, gut health, and stress regulation also play key roles. Movement, meanwhile, should be sustainable and enjoyable. A 2019 World Health Organization report showed that 93.4 percent of Filipino adolescents were physically inactive, highlighting the need to make physical activity more accessible and realistic.
Sleep and rest are equally important, supporting metabolism, hormonal balance, and recovery.
Using supplements with purpose
Supplement use is common across the region, but confidence in choosing the right products remains low. While 80 percent of survey respondents said they take supplements daily, many said they were unsure which ones suit their needs.
Data from the 2023 National Nutrition Survey showed that Filipinos across age groups often fall short of recommended energy intake, with low consumption of calcium, vitamin A, and vitamin C.
Health professionals advise using supplements to address specific gaps, not as replacements for meals. Consulting a doctor or registered nutritionist can help individuals select quality, evidence-based options that support daily functioning, energy, and immunity.
Managing stress
Stress continues to affect a large portion of the population. A Social Weather Stations survey found that 34 percent of Filipino adults experience stress frequently each day.
Extended work hours, irregular eating, digital overload, and growing responsibilities contribute to prolonged stress, which can affect immune response, gut health, and hormonal balance. Experts recommend simple strategies such as regular breaks, meditation, consistent sleep routines, and seeking professional support when needed.
Strong social connections also matter. Studies on so-called Blue Zones, areas linked to longevity, show that family ties and community support help reduce stress and improve overall well-being.
Everyday tools
Technology can also support healthier routines. Apps and devices that track steps, sleep, meals, or hydration can provide structure and gentle reminders, helping people stay consistent amid busy schedules.
As the year turns, health experts say the goal does not have to be a dramatic change.
“Focus on the fundamentals, routines that fit your lifestyle, and regular checkups,” Sae-Lao said. “Health gains do not have to be loud to be lasting.”
