Starting Fresh in 2026
--Small Healthy Habits. Big Feel-Good Results.
New year, new calendar, new chance to hit the reset button. As 2026 kicks off, it’s the perfect time to think about your health—but without the pressure of extreme resolutions or all-or-nothing thinking.
At Culbertson Memorial Hospital, we’re all about progress, not perfection. No overnight transformations required. Just small, realistic habits you can actually stick with—yes, even on busy days.
When simple healthy choices add up over time, they can support heart health, boost energy, and help you feel better day to day. Pair those habits with a preventive wellness visit, and you’ve got a solid, personalized game plan to start the year strong.
Everyday Choices = A Healthier Heart
Here’s the tricky thing about heart health: changes can happen quietly, without obvious symptoms. That’s why what you do every day—how you eat, move, sleep, and manage stress—really matters.
Dr. Carlos, a physician at Culbertson Memorial Hospital, puts it this way:
“Healthy habits aren’t about being perfect. They’re about making thoughtful choices most days—choices that support the heart, lower stress, and help people feel their best as they move forward.”
A wellness check early in the year is a great place to start. It gives you a snapshot of your current health, helps answer questions, and replaces guessing with clarity.
Food for Thought: Eating Well Without the Boring Part
Let’s talk food—because eating for heart health doesn’t mean bland meals or giving up the foods you love. What you eat affects circulation, energy, and overall wellness, but there’s plenty of room for flavor and flexibility.
Meet the DASH Diet (And No, It’s Not a Fad)
DASH focuses on foods that are naturally rich in nutrients like potassium, magnesium, calcium, and fiber—things your body uses every day to stay strong and energized. It also encourages mindful portions and limits excess sodium, added sugars, and highly processed foods.
Foods that play especially well with DASH include:
- Fruits and vegetables like bananas, spinach, beans, sweet potatoes, and berries
- Whole grains such as oats, brown rice, and whole wheat bread
- Lean proteins like fish, poultry, legumes, and nuts
- Healthy fats from olive oil, avocados, and seeds
The best part? DASH is flexible. It works whether you cook at home, meal-prep, or occasionally grab something on the go. Simple swaps—like using herbs instead of salt or choosing whole grains—can make a real difference without feeling restrictive. Your provider or dietician can help tailor nutrition goals during a wellness visit, because no two kitchens (or taste buds) are exactly alike.
Move More, Stress Less (No Matching Outfits Required)
Exercise is one of the most powerful tools for heart health—and it doesn’t require marathon training or fancy gear. The real goal is to move more, more often, in ways that fit your life.
Walking the dog, dancing in the kitchen, swimming, cycling, planks, wall sits, or strength training all count. Even short movement breaks throughout the day add up.
Helpful movement goals to keep in mind:
- Aim for about 150 minutes of moderate activity each week
- Add strength training two days per week
- Start small and build gradually
- Check with your provider before starting something new
Talking through your activity plans during a wellness visit can help you stay safe, confident, and motivated—without unnecessary trial and error.
Stress Happens. Reset Anyway.
Stress is part of life, but when it sticks around too long, it can wear on both your body and your mood. The goal isn’t to eliminate stress completely (we wish), but to find ways to reset more often.
Simple ways to dial it down include:
- Deep breathing or short relaxation breaks
- Gentle movement like yoga or stretching
- Regular physical activity
- Time outdoors or enjoyable hobbies
- Breaking big to-do lists into smaller steps
Healthcare providers can also help identify stress-related concerns and connect you with supportive resources—because managing stress shouldn’t feel like another chore.
Sleep: The Health Habit We All Need More Of
Sleep does a lot of behind-the-scenes work. Quality rest helps your body recover, balances hormones, and supports overall wellness. Skimping on sleep, on the other hand, can take a toll over time.
Most adults need seven to nine hours per night. Keeping a consistent sleep schedule, winding down before bed, and cutting back on screen time can make a noticeable difference. Ongoing sleep issues—like snoring or daytime fatigue—are worth mentioning during a wellness visit.
Make It Stick (Even on Imperfect Days)
Starting healthy habits is exciting. Keeping them going is where the magic happens. The habits that last are the ones that fit into real life—missed days and all.
Ways to stay motivated:
- Set small, specific goals
- Track progress and celebrate wins
- Attach new habits to routines you already have
- Bring friends or family along for support
- Check in regularly with your healthcare provider
Every positive choice counts, and one off-day never erases your progress.
Your Healthier 2026 Starts Here
A new year is a fresh opportunity—and you don’t have to do it alone. Culbertson Memorial Hospital is here to support you with expert care, encouragement, and realistic guidance that meets you where you are.
Take the next step — schedule your wellness appointment today! Explore our providers and clinics to find the right care for you.
Here’s to small steps, steady momentum, and a healthier, happier 2026—high-fives encouraged.