As the new year quickly approaches, the American Medical Association (AMA) is offering recommendations to help Americans make the most impactful, long-lasting improvements to their health in 2020 and beyond. The AMA’s recommendations for a healthier new year, include the following:

1. Be more physically active—adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

2. Reduce your intake of processed foods, especially those with added sodium and sugar—eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages, even 100% fruit juices. is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.

3. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit—declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.

4. Manage stress—a good diet, sufficient sleep (at least 7.5 hours per night), daily exercise and wellness activities, like yoga and meditation, are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a mental health professional when you need it.