Building Healthy Habits for Long-Term Wellness
As the new year rolls around, many of us find ourselves swept up in the tradition of setting resolutions or goals. While it’s tempting to aim for drastic changes, particularly concerning weight loss, healthcare professionals remind us that realistic and sustainable goals should be our focus. Instead of trying to shed pounds at any cost, why not channel that energy into building nourishing habits that will benefit your health over the long haul?
Set Realistic Expectations
Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, argues against extreme resolution-making. Statements like “I will never eat sugar again” can set you up for failure. When unrealistic goals end in disappointment, many find themselves reverting to the same old cycle of restrictive dieting. Instead, it’s crucial to create habits that feel manageable and rewarding.
Grace Derocha, another registered dietitian, emphasizes the importance of “building sustainable — potentially stackable — habits that can last a lifetime.” These small, positive changes can lead to lasting transformations that don’t feel like punishment.
Examine Interconnected Habits
To set yourself up for success, consider the relationships between your food choices, sleep, exercise, and hydration. Erin Palinski-Wade, a registered dietitian and author of “2 Day Diabetes Diet,” suggests simple reflections on how your habits change from one day to the next. For instance, how do cravings fluctuate after a night of poor sleep? Having a robust plan will make doing your best nutritionally that much easier.
Focus on Fiber
One of the foundational habits that all three dietitians recommend is increasing dietary fiber intake. Not only is fiber vital for gut and heart health, but it also aids in blood sugar control and enhances feelings of fullness, which can support weight management. The general recommendation is for adults to aim for 25 to 40 grams of fiber daily.
A straightforward way to incorporate more fiber into your diet is to fill half your plate with fruits and vegetables at each meal. Gentile also advises clients to include a fiber-rich food with every meal or snack, setting a solid foundation for your daily eating habits.
Hydration Matters
Hydration is another crucial element often overlooked. “Even a slight decrease in hydration can impact appetite, energy, and mood,” Palinski-Wade notes. Both she and Derocha advocate for making hydration a goal.
Derocha’s personal strategy involves drinking a large glass of water first thing every morning as a way to kick off her day. You might also find it helpful to carry a reusable water bottle as a visual reminder to stay hydrated. Aiming for eight ounces of water with each meal or snack can significantly improve daily hydration levels.
Prioritize Quality Sleep
Sleep plays a critical role in overall wellness, yet it is often neglected in discussions about health. Derocha points out that sleep influences hunger hormones, cravings, and even insulin sensitivity. When you sacrifice quality sleep, you may not make the best nutritional choices the following day.
To cultivate better sleep habits, establishing a “wind-down routine” before bed can be beneficial. This could include activities like limiting screen time, gentle stretching, or engaging in a calming skincare routine. Taking these steps prepares your mind and body for a restful night.
Incorporate Movement Into Daily Life
With how easy it is to become sedentary in today’s world, finding ways to incorporate movement into your daily routine is more important than ever. Gentile suggests anchoring some form of physical activity into your day, like taking a walk during lunch breaks or choosing to park further away when running errands.
Even small changes can add up. Emerging evidence shows that you can reap significant benefits from just 10 minutes of moderate activity, making it easier to fit exercise into your busy life.
Explore Gardening
If you’re looking for a fulfilling hobby that keeps you away from screens, consider gardening. Derocha and her husband are passionate about this activity, noting its myriad benefits, from increasing your vegetable intake to enhancing emotional well-being.
Research shows that people are more inclined to consume what they grow, making gardening a great way to foster a positive relationship with food. If you don’t have room for a full garden, even maintaining a windowsill herb garden can be beneficial. Fresh herbs elevate nutrient-dense meals while reducing the need for salt.
Cultivate Your Food and Meal Planning Skills
What you grow can inspire meal planning and preparation, adding excitement to your meals while helping you stick to a health-focused lifestyle. The more involved you are in your food choices and preparation, the more empowered you will feel to sustain healthy habits.
Taking small steps in each of these areas can lead you down a path of improved well-being and a healthier relationship with your body and food. Embracing these habits can transform your approach to health in ways that truly stick, making each year a little brighter than the last.