Friday Fix: Healthy Habits for the New Year

The Friday Fix is PanCAN’s long-running series focused on topics related to diet and nutrition. Check out all of our Friday Fix posts here. This blog post originally published in January 2021 and was updated in January 2024.

It’s January – a time for resolutions and taking stock of habits that support healing and renewal. In the spirit of beginning the year with renewed focus on self-care, we’ve assembled a list to help, motivate and inspire this month – and all year long.

Happy New Year!

• Practice gratitude. Start and end each day by saying or writing (maybe you even got a journal as a holiday gift) at least one thing or moment that you’re thankful for. Gratitude really is one of the best medicines. Oprah has been known to share that the first thing she says in the morning before she gets out of bed is, “thank you.” What a way to greet the day and set the tone.
• Sleep. Get enough hours for your body and your needs so you can be ready for the day ahead. Experts recommend at least seven hours. Follow advice for healthy sleep hygiene habits, as well. Avoiding bright screens before bed, making the bedroom cool, dark, and comfortable, and doing mind-calming practices like meditation or guided imagery can help make it easier to fall and stay asleep.
• Move every day – even a quick and simple exercise routine, like a walk around the block, does wonders to clear the head, connect you with nature and the present moment, and get the heart pumping. Other forms of movement, including yoga, are extremely beneficial for people of all ages. People with pancreatic cancer should consult with their healthcare team before starting or changing their exercise plan or physical activities.
• It’s the season for colds and flus. Keep washing those hands! When using soap and water, lather up for at least 20 seconds, washing well between fingers and under nails. If you need to use hand sanitizer, look for one that is at least 60% alcohol.
• A healthy diet goes without saying. Here are a few ways – and recipes – to make sure you’re getting the proper nutrients and giving your body what it deserves:
  • Start the day with a good breakfast – consider these Apple Butternut Squash Pancakes or, if you’re pressed for time, this homemade smoothie recipe: ½ cup fruit, ½ cup liquid (almond milk, soy milk or juice), and ½ cup Greek yogurt (may use protein powder instead). Mix all ingredients in a blender and serve.
  • Stay away from sugary beverages and instead, drink a lot of water.
  • Put alcohol consumption on hold or cut back for a month or two – or more.
  • Consider some new recipes for the new year. Try some home-cooked meals (like this Hearty Vegetable and Lentil Soup or this Turkey Meatloaf) or some of these healthy options.

Contact PanCAN Patient Services for more diet and nutrition information and resources to find a dietitian.