As the new year begins, South Africans are urged to make healthier lifestyle choices amid a growing rise in non-communicable diseases such as diabetes, hypertension and high cholesterol.

Health experts warn that poor dietary habits, particularly the excessive consumption of foods high in sugar, salt and fat, are driving the surge in these conditions. Rather than viewing health as a short-term resolution, the focus should be on long-term, sustainable wellbeing.

Dietician Ashleigh Caradas encourages people to use the start of the year as an opportunity to reset their eating habits, especially after festive season indulgences.

“Many people consumed foods loaded with sugar, salt and fat during the festive season celebrations. Now is the time to refocus on a balanced diet by incorporating more whole foods, fruits and vegetables, while cutting down on processed foods and sugary drinks,” said Caradas. People living with chronic illnesses are reminded to take their medication as prescribed and to prioritise nutrient-rich meals. Balancing plates with vegetables and salads, while carefully managing blood sugar levels, salt and fat intake, is crucial to preventing complications and opportunistic diseases.

Caradas also highlighted the importance of early detection, noting that many non-communicable diseases can be prevented or effectively managed through regular health check-ups and screenings.

“These conditions are far easier to manage when they are detected early,” she said.

In addition to diet and medical care, Caradas emphasised the role of rest, hydration and physical activity in maintaining overall health and managing stress. “Don’t neglect sleep, hydration or exercise — all three play an important role in stress management. Aim for quality sleep by adjusting your sleep routine, and commit to consistent physical activity. This could mean joining a gym, taking up a new sport, or simply walking more often,” she added. As the year unfolds, health professionals stress that small, consistent changes can make a significant difference in preventing life-threatening illnesses and improving quality of life.