Week 8… Living Well
It’s week 8 and this is the last of my 8 Weeks 8 Habits to Health Series. This week I hope to provide practical tips on how to take the information learned in this series and start making them a way of life. Each habit introduced in this series has a lot to them, and change can be overwhelming. In fact healthy habit formation doesn’t just happen. It is hard. My hope is after going through this series you will have either increased your awareness of lifestyle medicine or have implemented some of the strategies presented in an effort to LIVE WELL.
We all have one precious life and finding routines and patterns in our day to help us LIVE WELL is so important to our current days and our days to come if we are blessed to live a long life.
I often tell my clients to give themselves grace as they are working towards a healthier way of life. On one hand, living healthy can be a simple way of life, yet on the other it can be so difficult. There can be so many obstacles along the way. Limited time, lack of support, not knowing where to start, feeling exhausted, not wanting to cook, managing the stressors of work and family, and putting everyone’s needs ahead of your own are all common obstacles many of us can relate to. Life can be hard! There are also devastating diagnoses that people face everyday despite living healthy lifestyles. I can name three beautiful people close to my world that have received such news since starting this blog. And I have lost dear friends recently who were in the prime of their lives living a healthy lifestyle in every way. Heart breaking and unfair are the only words I can come up with.
On top of all these challenges, our way of life here in America does not really set us up for successful healthy living. We drive everywhere, we work long days, we eat out often, and our portion sizes are double what they should be. There are fast food restaurants on every corner and soda machines everywhere we go. Social gatherings typically have an abundance of junk food, high sugary drinks and excessive alcohol. Our stress levels tend to run high, we are spending too much time in front of a screen, and our “health care” system is focused on treating illness vs preventing it. It is really no wonder we are at such a crisis when it comes to chronic illness in this country.
I bring all of this up not to discourage you, but rather to establish and recognize the challenges before us and to also motivate you to find ways to overcome them. It CAN be done and it all starts with the one and only you. None of us are guaranteed a perfect healthy life, but while we are here why not control what we can and give it our best shot?
There are several keys to successful habit formation. Routine, mind shift and knowing your why are critical components. Knowing your why, in my opinion, is one of the most important motivators for making change. Short term motivation like wanting to lose weight or have a healthy glow for an upcoming wedding or a high school class reunion can often result in short term change. But, it is implementing everyday small changes that can ultimately lead to lasting change over time. Here are some common “whys” that I have witnessed leading to successful long term change:
An older adult striving to age gracefully with mobility and overall health.
A parent wanting to be fit enough to play outside with their kids.
A grandparent wanting to be strong enough to lift and hold their grandkids.
A traveler wanting to be able to hike and climb a mountain.
A retiree wanting to be be able to engage in social and physical activities such as pickle ball or golf with friends.
An older adult wanting to be able to manage stairs in their lifelong home.
A spouse wanting to be able to take care of a loved one.
An athlete wanting to perform at their peak.
What is YOUR WHY?
I think it is an important question and one that can help you stick with your goals. Once your why is established, you will find the motivation and the mind shift to create routines in your day to implement healthy habits. This includes both carving out time and planning your days so that they are inherently geared towards a healthy lifestyle. The types of foods you eat, the way you think and engage, how you move throughout the day, your sleeping patterns, and the drinks you choose are all seemingly small habits that can lead us to improved health and well being. And, when less healthy choices are made, it can lead to the opposite. Both ways take effort. Why not create a day that gives you energy and vitality that makes you feel good both physically and mentally? One day will lead to a week, a week will lead to a month, a month will lead to several months, several months will lead to years, and then before you know it, LIVING WELL will become a way of life!
Let’s take all the habits we have talked about and implement them into a typical week to demonstrate what I am talking about. Having a plan, understanding strategies towards health and implementing them into a routine in your day will change everything for you for the better! I hope as you read this, you start getting a feel for the mind shift it can take to put lifestyle practices in place throughout your day!
Pick a day to plan your week. For many, Sundays are great day to set yourself up for a successful week ahead. Knowing your family’s schedule for the week and scheduling designated times for exercise, meals and downtime is important. Making time for YOU is critical for your health! Sundays are also a great day to stock the fridge and plan your meals for the week. Meal prep is another fantastic way to have healthy options available to grab on your busy days.
When you see pockets of available time, schedule time for moving and working towards consistent exercise. Make it part of your schedule and stick to the commitment. Remember, the American Heart Association recommends 30 minutes a day of moderate intensity exercise over 5 days and an additional 2 days of strengthening for general health. That is just 210 minutes out of 5,040 minutes if you calculate 12 waking hours over a 7 day week. A motivating way to add more movement in your day is to wear a watch that tracks your fitness goals. On top of specific exercise adding steps to your day is a wonderful way to improve your mobility and overall endurance.
Plan your meals and stock your refrigerator with healthy grab and go snacks. Try a new recipe that focuses on real rood. It might become a family favorite and in time you may collect a number of recipes that help you shift what you are eating to consistent healthier choices that you enjoy!
Strive to add color to your plate at every meal. Remember these are your vitamins and minerals as well as good sources of fiber. Once you start eating fruits and vegetables you will find your favorites and you will notice how much better you will feel!
Carve out time at the beginning of the day to set your mind in an effort to manage your stress. Daily devotions, meditation, deep breathing are all wonderful ways to set the tone of your day. And during your work day, create opportunities to stand, move and also practice mindfulness at your desk.
Find ways to socially connect with others whether that be at work or through various activities you and your family are involved in. We are at our best when we surround ourselves with others who help us to be our very best.
Carry a water bottle with you or find water-rich foods and other sources of hydration to keep your brain and body hydrated throughout the day. This will help you in so many ways from clarity to improved digestion to improved mood.
End your day with consistent sleep practices. Our body and brain restore during sleep and is critical to our overall health and well being. Sleep is so important and deserves our attention!
And finally, enjoy life’s celebrations! Exercising an 80/20 approach can work for most once their goals are met. Life’s Celebrations are important and you need to engage in them! Moderation and being aware of quickly accumulating sugar is important. And if you get off track, which you will, simply get back on track the next day!
Research shows the average person needs to hear a message seven times before they take action. While I am not sure I have mentioned all of these lifestyle tips and habits 7 times each, I have mentioned them a lot and have referenced them throughout each blog.
James Clear is the author of the #1 New York Times bestseller, Atomic Habits. He writes about habits, decision making, and continuous improvement. He states that research shows it takes a minimum of 21 days to actually over 2 months - 66 days to be exact for a new behavior to become automatic. Again, be patient and give yourself time! It will be worth it in the end!
I sincerely hope this 8 week series has helped you think about how you can approach your beautiful life! I encourage you to add some of these strategies into your daily health practices and also have fun with them. As I have said before, living a healthy lifestyle is a joyful way to live life. My hope is that everyone discovers this joyful path to living.
If you are just catching this blog now, be sure to go back and read the first seven weeks of 8 Weeks 8 Habits to Health that highlight other important lifestyle habits focused on fueling the body, exercise, hydration, sleep, stress management and other simple tips you can start using now to improve your overall health and well-being. If you are interested in getting individual help to implement these lifestyle habits and others, check out my services. It would be my honor to work with you and help you find your path to better overall health and well-being.