Healthy habits lead to longer lives
We all have good intentions and mostly, we know what we need to do to be fit and healthy. So why do our bad habits keep creeping back….
Science says that if we want to live a long and healthy life, we can improve nutrition, physical activity, and overall lifestyle to reduce the risk of chronic diseases; however, we need to work daily on embedding healthy habits into our lives.
Why are habits important?
Habits are defined as a routine of behaviour that is repeated regularly and tends to occur unconsciously. Habits greatly influence your overall health and can affect your quality of life and longevity.
When starting a new habit, it can be easy to get discouraged or distracted. However, a habit doesn’t develop overnight, so here are some ways you can establish positive habits that will stick.
Utilise a current routine. It’s easier to remember a new habit if it’s already paired with an existing one. For example, place a large glass of water on the bathroom counter so it will be remembered before or after brushing the teeth.
Start small. If a new habit is too complicated, it won’t stick, so start by making a new habit as easy as possible. This could include going to bed just 10 minutes earlier than normal, or start to add an extra dose of spinach to a morning smoothie or to the lunch time salad. Once these behaviours become more normal, we can then slowly improve the time or amounts for even better results.
Do it every day. According to science, it takes an average of 66 days to form a new habit. Lots of little behaviours add up to big changes, so if we practice a small habit every day, we are more likely to stick with it long term than if we were to do big changes all at once.
PRACTICE MAKES PERMANENT
Here are some ideas on where to start improving…
Focus on plant foods - eating a variety of plant-based foods, such as leafy green veggies, fresh fruits, whole grains, legumes, and healthy fats, offer tremendous benefits for overall health. They offer a reduced risk for chronic disease, depression, metabolic syndrome, and premature death. This is due to the variety of nutrients, like fibre, and antioxidants found in plant foods. These are anti-inflammatory and have been found to enhance longevity through promoting weight management, boosting gut health, and reducing cholesterol levels.
Start with adding extra veggies or salad to your meals, reducing your meat intake at times.
Become or stay physically active - staying physically active can also reduce the risk of chronic disease, improve muscle strength, and extend lifespan. While it’s recommended to exercise for 150 minutes/week, even small amounts can make a difference. . Studies show that exercising for just 15 minute a day can add an additional three years to your life, so imagine what exercising more than this will amount to.
Start with something each day and as you start to feel fitter, increase your time or intensity or type of movement.
Make positive lifestyle changes - reducing or quitting smoking as well as alcohol, while reducing sugar and stress levels, and taking some time to relax are all examples of positive lifestyle changes.
While one occasional drink may not be cause for concern, excessive alcohol consumption (considered as more than 2 drinks per day) has been linked to chronic diseases, certain cancers, and mental deterioration. Similarly, smoking has also been linked to an increased risk of cancer, certain diseases, chronic inflammation, and an increased risk of mortality, it’s never too late to quit!
Start with a reduction, perhaps cut out weeknight drinks or only have one instead of 3.
Improve sleep habits - Sleep can often be overlooked when it comes to health, but it’s definitely an important factor. Getting enough shuteye has been associated with an improved immune function, weight maintenance, reduced stress, and enhanced mental clarity.
Start by setting a sleep schedule or reminder to get ready for bed, make it for the same time every night, remove devices from the bedroom and choose a form of relaxation like music or meditation or breath work to ready the body for sleep.
Small changes now, will amount to big positive changes for the long term, so start small, be consistent and keep moving forward.
Tonya xx
