5 Steps to a Healthier You This Year

1. Keep an Eye on Your Caffeine Intake

Up to 400 milligrams of caffeine a day appears to be safe for healthy adults. That's roughly the amount in four cups of coffee. But Dr. Garth Graham, a cardiologist and president of the Aetna Foundation, notes that more than a few cups can be harmful.

"In the morning, most people feel they have to have coffee, but a few cups a day can have negative health effects," Graham says. For example, he says, drinking too much coffee (and other caffeinated drinks) can cause an increase in blood pressure.

2. Uncover the Root Cause of Unexplained Symptoms

It's very common for doctors to treat symptoms like fatigue, weight gain, irregular menstrual cycles, and insomnia without diagnosing the root cause of the problem, says Dr. Raphael Kellman, author of The Microbiome Medicine and founder of the Kellman Center for Integrative and Functional Medicine. "But many health issues can stem from an unhealthy microbiome, and it's important to improve the state of the microbiome to alleviate or even eliminate symptoms," he explains.

Even if you just feel like "something is off," Kellman says it's likely your microbiome isn't functioning at its best. He recommends meeting with a microbiome specialist who can help you create a plan to improve your health. This often means following a diet and exercise program, and also taking daily supplements.

3. Start Taking Daily Probiotics and Prebiotics

"If you do one thing to start the new year right, add high-quality probiotics and prebiotics to your daily routine," Kellman says. Doing so will balance your microbiome, which will help alleviate symptoms you're currently dealing with and protect you from future illnesses.

4. Wear Sunscreen Every Day

Dr. Tsippora Shainhouse, a board-certified dermatologist in private practice in Los Angeles, emphasizes the importance of wearing sunscreen every day of the year, not just when you're at the beach on a sunny day.

"It's important to know that UV rays are present throughout the day. They pass through clouds and reflect off water, snow, ice, and sand," Shainhouse says. "While you might think you're safe in your car or at your desk facing a window, UVA rays can even pass through window glass."

Shainhouse recommends using a daily broad-spectrum sunscreen with at least SPF 30. Doing so will minimize the harmful effects of UV rays and thus reduce your risk of developing skin cancer. It will also help your skin look younger, so it's really a win-win.

5. Eat More Fruits and Vegetables

Losing weight is a popular New Year's resolution. But Dr. Nieca Goldberg, a doctor and medical director at NYU Langone Medical Center's Joan H. Tisch Center for Women's Health, suggests focusing on the scale. Instead, consider adding healthier foods to your diet. "Replace processed foods high in salt and carbohydrates with healthier options," Goldberg says.

She recommends a heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein. Goldberg gives the following example of what a day on this diet might look like:

• Oatmeal and half a cup of strawberries for breakfast

• Apple slices with peanut butter or hummus for a snack

• Lean proteins like grilled chicken or salmon with a side salad for lunch and dinner

Let's make this year your healthiest one yet!