I’m sure that while picking through leftover Halloween candy, scanning Pinterest for the best Thanksgiving recipe, and fighting off the urge to stay in bed now that it’s dark outside, the last thing you want is another article on diet and exercise. However, with the New Year approaching, this is a perfect time to evaluate the habits that fundamentally shape our health and therefore, our life.
Healthy lifestyle changes are what I recommend most frequently to patients. Why? Because healthy lifestyle changes, specifically healthy diet and regular exercise, significantly reduce the risk for developing high blood pressure, high cholesterol, and diabetes. In fact, they can also treat or reverse these conditions. Why do we care? Because these conditions lead to the buildup of plaque in the blood vessels that deliver oxygen to your organs, such as the brain, heart, and kidneys. This is called cardiovascular disease. Plaque buildup causes narrowing or blockage of those blood vessels, preventing blood flow and therefore oxygen supply to that tissue, leading to tissue death. This is typically the mechanism behind a stroke or heart attack. This is also how cardiovascular disease becomes the leading cause of death in the United States.
It’s easy to understand the “why” behind healthy lifestyle changes but it’s the “how” that feels difficult, confusing, and downright frustrating to execute. By sticking to a few fundamental rules, you can integrate changes into your life which is more sustainable than forcing yourself to adhere to rigid diet or exercise programs. Here are four simple overarching guidelines that will help you make lasting lifestyle changes.
Our brain works better when we focus on “adding more” of something. Terms like “avoiding” or “cutting out” immediately create a sense of restriction or deprivation which automatically leads to cravings.
Eat more whole foods. These are foods you could theoretically grow, hunt, raise, and make yourself if you were “living off the land”. Think of whole grain oats instead of premade oatmeal packets with added ingredients. Yes, this includes meat, eggs, dairy, and even bread made from whole wheat. By focusing on foods in their natural form or made from simple ingredients, you naturally limit those that are processed, refined, higher in sodium, sugar, and other additives that contribute to cardiovascular disease.
Eat more fiber. Many studies show that fiber helps lower cholesterol, assists with weight loss, and has many other health benefits. Add more fiber into your diet either through high fiber foods, such as fruits, vegetables, beans, seeds, nuts, and avocado, or add a daily fiber supplement such as Metamucil to your routine.
Drink more water. Dehydration can be confused for hunger, causing us to eat more. In fact, chronic dehydration is associated with weight gain and a higher BMI. Aim for 90-120 ounces of water per day unless you have specific medical conditions. Get a water bottle and take it everywhere you go, right along with your wallet and keys.
Calories in vs. calories out
Whether we’re eating whole foods or fast food, when we consume less calories than we expend, we lose weight. Eating less calories can be as simple as eating only 1 piece of pizza instead of 2-3, tracking your calorie intake through various calorie tracker apps, or using the same principles as Weight Watchers.
Do it in a way that you actually enjoy. It doesn’t have to be labeled as “exercise”. Take dancing, for example. This can be done at home, outside, or in the gym as a group fitness class (Zumba, anyone?). The activities we enjoyed as kids can be the key to staying active as adults because they still feel “fun”, not like a chore.
Aim to be more physically active in small ways throughout the day. For example, park farther away, stand at your desk, take the stairs instead of the escalator at the airport. Sneaking in small bursts here and there feels easier, yet adds up in big ways.
Don’t forget to involve your family or significant other. It’s much easier to stay motivated and determined if everyone is on board. Plus, the earlier your children adopt healthy eating habits and active lifestyles, the more they become second nature.
Never give up. You’ll try and fail, discover what works for you and what doesn’t, and take steps forward and backwards. What matters is not how often you fall off track, but how often you get back on it. If you never give up, you’ll find that despite the days or weeks you resorted back to old habits, the majority of your days were healthier, and that’s what counts.
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