Have you noticed fewer people are sharing New Year’s resolutions across social media?

Those well-intentioned resolutions can actually create stress and feelings of failure when we don’t live up to our own expectations. And a lot of experts agree, that’s just more stress no one needs.

But, here’s the thing. We can’t help but reflect on the transition from the old year to the new one without thinking about what we might like to be different about our lives.

For most of us, that’s simply to feel better… have a little more energy, feel calmer, happier and mentally sharper… and feel positive about how we’re aging.

Ultimately that starts with getting back to the basics of good self-care. So toss the resolutions and try three simple habits that take little effort but payout big-time…

#1 – Boost your morning hydration

If there’s one health hack you should do every morning, it’s to drink a glass of water as soon as you wake up.

In fact, one study found that in participants who had not consumed water for 12 hours overnight:

• Drinking about 7 ounces of water upon waking — just one glass — not only helped them recover from nightly dehydration and reduce thirst but also reduced anger and fatigue and improved mood.
• Even better, drinking two glasses boosted working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation warns that dehydration can thicken blood and impact circulation, and also recommends getting in the habit of drinking a glass of water first thing in the morning!

#2 – Take a walk once a day

A daily walk is a simple healthy habit just about anyone can start. Walk or little or walk a lot.

And when you pick up the pace, the benefits ramp up for your telomeres — the little caps at the ends of your DNA. Short telomeres are synonymous with aging and frailty, so you want to keep yours long for as long as you can — and walking briskly seems to do the trick.

Research using the genetic data of more than 400,000 U.K. adults found that a faster walking pace was associated with longer telomeres — regardless of the amount of physical activity — and could translate to the equivalent of turning your biological age back 16 years!

#3 – Prioritize sleep

A mind-body health practitioner, whose advice I’ve always respected, said to me a long time ago about sleep, “Do not look at it as a privilege or a treat; it is an essential piece of the wellness puzzle.”

He also said getting eight hours a night can do more to ward off risk of heart disease, stroke, anxiety, obesity and reduce pain, than diet and exercise alone. But a lot of adults struggle with getting a good night’s sleep.

If stress happens to be part of the mix — as it often is — adrenal fatigue is often the cause of sleepless nights. But unless your doctor practices functional medicine, you’ll never know.

You might get a prescription for sleeping pills, but it won’t be long before other health problems begin to snowball…

Less stress, better days ahead

The adrenal glands sit atop your kidneys and produce hormones necessary for moderating your stress response — also known as your “flight-or-fight” response. When we’re under a constant level of stress, the stress hormone cortisol fires almost constantly, and the adrenal glands can’t keep balance.

The result? Disrupted sleep, to start. But if not corrected, weight problems, mood swings, loss of energy, cognitive trouble and more can follow.

I refused to lose my health and vitality to stress and turned to “adaptogens” for help. Adaptogens are nutritional herbs known for their special ability to help your body manage stress and restore balance, including Boswellia, Holy Basil, Ashwagandha, Rhodiola and L-Theanine.

Along with mindfulness practices, stress has much less of a hold on me. Unlike New Year’s resolutions that only add to your stress levels, take concrete steps to support your health this year and beyond.