Yet health experts say that not all resolutions are equal – some lead to better outcomes than others. Some common goals can even backfire – causing stress, injury, or demotivation. Understanding which resolutions support long-term well-being, and which ones tend to fail can help individuals make choices that fit both their bodies and their cultural realities.

Public health experts across Asia increasingly encourage realistic, incremental change. Dr. Takeshi Kasai, former WHO Regional Director for the Western Pacific, has repeatedly stressed that small, sustained actions create more lasting health benefits than short-term efforts.

Wellness resolutions work best when they fit daily life, cultural food patterns, and available resources. Rather than chasing perfection in January, health professionals suggest focusing on habits that can be repeated all throughout the year. In other words, the most effective resolution may be choosing progress over pressure, and building health one ordinary day at a time.

OG resolutions that never go out of style

1. Eating more whole, traditional foods

Rather than extreme diets, nutrition researchers consistently point to balanced eating patterns. The World Health Organization (WHO) recommends diets rich in vegetables, fruits, whole grains, and legumes, while limiting ultra-processed foods high in salt, sugar, and saturated fat.

In many Asian countries, traditional diets already align with these guidelines. Meals centered on rice, vegetables, fish, tofu, fermented foods, and soups can support heart and metabolic health when portions are managed. A 2019 study published in The Lancet linked diets high in processed foods to increased risk of cardiovascular disease across multiple Asian populations. Shifting back toward home-cooked meals is often more effective than adopting imported diet trends.

2. Committing to regular, moderate physical activity

The WHO advises adults to engage in at least 150 minutes of moderate-intensity physical activity per week. Brisk walking, cycling, household chores, or traditional movement practices such as tai chi and yoga all count. Public health experts note that consistency matters more than intensity. In densely populated Asian cities where gym access may be limited, walking and stair use remain practical options. A large-scale study in The British Journal of Sports Medicine found that even small increases in daily movement lowered mortality risk.

3. Prioritizing sleep

As a highly urbanized region, Asia places strong value on hard work, which often comes at the expense of adequate rest and sleep. Sleep deprivation has become a growing issue in many Asian countries due to long commutes, shift work, and screen exposure. The Asian Sleep Research Society reports that adults in East and Southeast Asia often sleep less than the recommended seven hours per night. Improving sleep routines, such as setting consistent bedtimes, reducing late-night screen use, and limiting caffeine, has been linked to better mental health, immune function, and weight regulation.

4. Managing stress through simple, low-cost practices

Stress-related disorders are rising across Asia, according to WHO regional data. Instead of costly retreats or apps, experts often recommend daily habits such as breathing exercises, prayer or meditation, journaling, and regular social connection. A meta-analysis in JAMA Internal Medicine found that mindfulness-based practices reduced anxiety and depression symptoms across diverse cultural settings, including Asian populations.

5. Scheduling preventive health checkups

In many Asian countries, people seek medical care only when symptoms become severe. Health authorities, including the Asian Development Bank, have urged earlier screening for hypertension, diabetes, and certain cancers. Simple resolutions such as annual blood pressure checks or routine blood tests can help detect conditions before complications arise.

Common resolutions that may cause harm than good

1. Extreme weight loss goals

Rapid weight loss resolutions, often promoted online, can lead to nutrient deficiencies, muscle loss, and rebound weight gain. The WHO warns that very low-calorie diets without medical supervision may increase health risks. Research in Obesity Reviews shows that most people who pursue aggressive weight loss regain the weight within one to two years, often with added metabolic strain.

2. Eliminating entire food groups

Resolutions that ban carbohydrates, fats, or staple foods like rice may not be sustainable in Asian contexts. Carbohydrates remain a key energy source in many traditional diets. Nutrition experts from the Harvard T.H. Chan School of Public Health note that dietary quality matters more than macronutrient elimination. Removing culturally central foods can also lead to social stress and poor adherence.

3. Exercising daily without rest

Daily high-intensity workouts may sound disciplined, but sports medicine specialists caution against insufficient recovery. Overtraining increases the risk of injury, hormonal imbalance, and burnout. The American College of Sports Medicine recommends rest days and gradual progression, especially for beginners.

4. Relying on supplements instead of food

The supplement market in Asia has grown rapidly, yet evidence for many products remains limited. WHO guidelines state that most people can meet nutrient needs through food, except in specific medical cases. A review in The BMJ found little benefit from routine vitamin supplementation for preventing chronic disease in the general population.

5. Setting vague or socially driven goals

Resolutions such as “be healthier” or “look better” often lack clear direction. Psychologists note that goals tied to appearance or social pressure are less likely to last than those linked to daily habits or personal values. A study in Health Psychology found that behavior-based goals, such as walking after dinner had higher success rates than outcome-based goals like weight targets.

By Dr Nur Ashikin Ahmad, Sunway Medical Centre Velocity (SMCV) Consultant Dermatologist

Getting into the sunscreen habit

With Malaysia’s tropical climate providing year-round sunshine, protecting your skin from harmful Ultraviolet (UV) rays is not just advisable–it’s essential for maintaining long-term skin health.

In a country like Malaysia, where sunny days are the norm, sun protection through sunscreen application should be an integral part of our daily practice. By understanding the risks of UV exposure, choosing the right sunscreen, and ensuring consistent application, Malaysians can safeguard their health and reduce their risk of preventable conditions such as premature skin ageing and skin cancer.

Alarmingly, a recent study revealed that nearly half of Malaysians do not use sunscreen regularly , exposing themselves to risks ranging from sunburn to skin cancer.

The National Cancer Registry reports a rising incidence rate of skin cancer, underscoring the critical need for better awareness and preventive measures should be an essential part of everyone’s daily routine, irrespective of whether they are outdoors or indoors.

UVA rays can pass through home windows and penetrate deeper into the skin, contributing to premature skin ageing and pigmentation. Beyond UVA, UV radiation also includes UVB and UVC rays. While UVC rays are largely filtered by the ozone layer, UVB rays remain a significant concern as they are the primary cause of sunburn and skin cancer. Additionally

Screen time can be bad for the skin, too

Blue light from our digital devices pose dangers, which research suggests can penetrate even deeper into the skin than UVB rays, further accelerating skin ageing.

The right SPF for sunscreens

One of the most effective ways to protect yourself from harmful UV rays is by sunscreen application, and understanding SPF is the key to making the right choice. SPF, or Sun Protection Factor, measures how effectively a sunscreen prevents UVB-induced redness.

In Malaysia’s tropical climate, the minimum recommended SPF for daily use is SPF30.

Sunscreen is recommended when the UV index of the day is forecast to reach 3 or above. In Malaysia, the UV index would be the highest between 10am and 4pm with UV levels often classified as “high” to “very high” during midday hours.

However, SPF50+ may be more appropriate if you are in external environments with direct exposure to the sun, such as the beach, participating in outdoor sports or even sightseeing for long periods with the recommendation of applying the sunscreen 15-30 minutes prior to getting sun exposure or doing any activities.

Despite common misconceptions, higher SPF levels do not mean less frequent reapplication, as sunscreen should be reapplied every 2-4 hours, especially after sweating or swimming. This is because sweat, friction, and washing your face with water can interfere with the sunscreen efficacy and decrease its SPF.

Best sunscreen for your skin type

With various types of sunscreens available, understanding their differences is essential for effective sun protection. Sunscreens are generally categorised as physical or chemical, and their type can often be identified by the ingredient list on the product packaging.

• Physical sunscreens typically list zinc or titanium oxide as key ingredients and work by forming a barrier that reflects UV rays. They are well-suited for sensitive skin but may leave a white cast, particularly on darker skin tones.

• Chemical sunscreens, in contrast, often contain ingredients such as avobenzone, oxybenzone, octinoxate, and work by absorbing UV rays and converting them into heat. They are usually more lightweight and blend more seamlessly into the skin–which offers better aesthetic appeal but may cause irritation for those with sensitive skin.

Protecting other body parts from the UV
While many focus on protecting the face, the importance of protecting other exposed areas such as the neck, hands, and legs which are equally vulnerable to sun damage. Prolonged exposure to UV rays can lead to wrinkles, hyperpigmentation, and even skin cancer in these often-overlooked areas.

UV damage builds up over time, contributing to the risks regardless of the body part. Non-facial areas like the arms and legs are also common sites for melanoma and other forms of skin cancers. Additionally, regular sunscreen application on these areas also helps maintain an even skin tone and elasticity.

Vitamin D and sunlight exposure for optimum skin benefits

While sunlight is essential for Vitamin D production, unprotected overexposure can lead to harmful effects. Early-morning or late-afternoon sun exposure for optimal Vitamin D synthesis.

The amount of time you need to spend in the sun depends on the time of day, season, your location, and your skin colour. Light-skinned individuals may need 10-20 minutes of direct sun exposure on unprotected skin, whereas darker-skinned individuals may require up to 5 to 30 minutes of exposure as melanin reduces the skin’s ability to produce Vitamin D.

The belief that individuals with darker skin tones don’t need sunscreen due to the protective functions of melanin is not entirely accurate, as melanin only provides partial protection.

However, sun protection is still necessary as the melanin’s natural protection is far below the SPF30+ recommended for effective protection against sun damage.

Your skin deserves protection–start today and make sunscreen a non-negotiable part of your daily routine.

Guilty from the holiday binge and with less than a week to New Year’s, many people have begun planning their 2022 dietary regime to get back on track with their weight, but most will – unfortunately – be unable to stick to it for various reasons. Instead of “crash diets” that are unsustainable in the long run, why not try managing your weight in a healthier way with some recommendations from Natalie Stein, an exercise, fitness, and nutrition expert at California-based Lark Health.

Stein’s very first and basic tip is to drink more water – based on research on losing weight by increasing water consumption. Adding an extra glass of water to up your daily intake or before each meal is said to stave off binge-eating, as the stomach is already filled.

She further recommends consuming less or no alcohol. Besides being able to control excessive snack and drink, you will reduce the risk for certain diseases such as liver disease and stand to improve sleep.

Eating more non-starchy vegetables can easily take the place of higher-calorie, less filling foods, Stein said. You can aim for about 3 to 5 servings a day, or, according to research published in the American Journal of Clinical Nutrition, have vegetables for snacks, such as celery with peanut butter or skewers with tomatoes and mozzarella cheese. Add lettuce, sprouts, tomatoes, cucumbers, or other vegetables to sandwiches and salads; vegetables can also be cooked into sauces, soups, stews, and casseroles.

The same article in American Journal of Clinical Nutrition links increased fruit consumption to healthy weight management. As a bonus, swapping fruit for sugar-sweetened desserts lowers your intake of added sugars and other refined ingredients.

Stein also mentioned several adaptations that can be made to your lifestyle to supplement good dietary habits:

. Log your weight

Your first weigh-in after the New Year can give you a baseline, while weekly weigh-ins can assess progress, according to research published in the Journal of the American Academy of Nutrition and Dietetics. Weigh yourself in the morning before eating, wearing only light clothing and do not worry about slight daily fluctuations. At the same time, celebrate your accomplishments – a small step in proper weight management is better than none at all.

. Hang out with the right crowd

Friends play a huge role in the success of your weight management – your friends may be a bigger influence than even your significant other in matters concerning food and lifestyle. A variety of activities such as walking, sports, or volunteering can take the place of going out to eat with friends.

. Be realistic

Set achievable and sustainable weight management or weight loss goals as unreasonable goals can be discouraging. For example, Lark Health never sets a goal of unhealthy weight loss, such as losing more than 2 pounds (0.91kg) per week.

For fitness and wellness entrepreneur and Director Penny Weston, Made Wellness Centre, “a long-term plan that will be kind to your body and good for your mental health” is essential to healthy weight management.

“In order to reach and sustain a healthy weight, whatever that may be, the most sustainable way to achieve it is through a combination of fitness, lifestyle and nutrition changes, rather than a faddy diet,” Weston said. “Regular exercise and eating a balanced diet are the key to losing weight in a sustainable way. This means keeping a check on portion sizes, cutting down on high-fat, high-salt processed and high-sugar foods, and eating more lean proteins.”

“I’m a firm believer in eating a healthy diet rich in all the essential nutrients that come from plant-based goodness, such as lots of fruit, vegetables, grains, pulses and plant-based proteins. This, combined with a manageable, realistic exercise regime, is a far healthier way to achieve a maintainable weight.”

Read: Taiwan CECC sets strict regulations for New Year’s to curb virus activity