Quick answer: The easiest way to make healthy changes stick is to start small. Pick one goal, trade one habit for a healthier upgrade, and build from there, paying attention to the three things that shape how you feel every day: your sleep, your food, and your movement. Below are 12 simple steps to help you feel like YOU again.
12 Simple Steps to Make Healthy Changes Stick
- Decide on your goal. What would you like your outcome to be? To be pain free, have more energy, or just be happier? Remember, you are in control of your sleep, the food you choose to put into your body, and taking advantage of your exercise opportunities. Those three things alone can have a huge impact on how you feel every day!
- Choose one easy swap. Pick one thing you can trade for a healthier upgrade. For example, instead of reaching for soda, drink water. Notice how you feel at the end of the week.
- Shop the perimeter of the grocery store. That is where the REAL, WHOLE, actual foods are! Read the ingredients: a handy rule of thumb is that if you don't recognize them, or there are more than 5, it's probably not actual food, and your body may not be able to use it well as fuel for energy.
- Add a vegetable to every meal. Eat the rainbow! (Not the Skittles rainbow ;) The fruit and vegetable rainbow!
- Eat dinner for breakfast. Include a vegetable you enjoy.
- Try swapping dairy for almond or coconut milk. Many people notice they feel less congested and more comfortable without dairy. Try it for a couple of weeks and see how you feel. After all, we're not baby cows!
- Add a little protein to each meal. An awesome superfood is quinoa. It's easy to cook, just like rice, yet packed with protein and amino acids, the Lego building blocks of your body!
- Keep your cell phone out of bed. Choose a reasonable bedtime that gives you enough hours of sleep, put your phone in sleep mode, and move it at least four feet away from your head.
- Say three things you're thankful for each day. Say them out loud at dinner, before bed, or as soon as your feet hit the floor in the morning. Research suggests that thankful people tend to be happier people.
- Take 3 deep breaths, 3 times a day. Make each one a quality breath with a long, complete exhale, and notice how you feel. Slow breathing may have a calming effect on your whole body through the vagus nerve, which helps your organs shift into rest-and-digest mode.
- Listen to 'Weightless' by Marconi Union. This song was created with relaxation in mind, and it has been reported to help people feel calmer. Search 'Weightless Marconi Union' and see how it works for you.
- Check your posture. Hold your head over your shoulders and put a smile on your face. Just placing your body in that position may help you feel happier and more confident. Amy Cuddy, author of Presence, has a popular TED talk about posture and how it can affect your mood, attitude, and confidence.
How Do You Keep Going When It Gets Hard?
Remember: the hardest part is getting started. Pat yourself on the back for what you have accomplished each day! (I share more about speaking kindly to yourself, noticing how food makes you feel, and breathing in another article.)
Recognize what you enjoy and what works for you based on how you feel. If you eat something and it makes you tired instead of giving you energy, next time make the healthier food choice. If you're too tired to exercise after dinner, try taking a walk in the morning.
Healthy changes are an investment in what I call your true wealth, your health and your time. And if you would like a partner in the process, acupuncture may help your body shift toward balance, as I explain in How Does Acupuncture Work?
Frequently Asked Questions
How do I make healthy changes stick?
Start with one small change, notice how you feel, and build from there. Focus first on sleep, food, and movement, since they affect how you feel every day.
What is the easiest healthy habit to start with?
Trading one thing for a healthier upgrade, like water instead of soda, is an easy first step. Adding a vegetable to each meal is another simple place to begin.
How often should I do deep breathing?
A simple routine is 3 quality deep breaths with long, complete exhales, 3 times throughout the day. Notice how you feel afterward.
Why should I keep my phone away from my bed?
Moving your phone at least four feet from your head and setting it to sleep mode can help you protect your sleep, one of the biggest factors in how you feel each day.
Disclaimer: Individual results vary. Acupuncture supports your overall wellness in conjunction with your additional healthcare providers. This content is for general education and is not a medical guarantee.
Thank you for reading! Text (904) 687-4093 for your Welcome Text or to request an appointment.
Sarah Newman, Acupuncture Physician, MAOM, AIT/Acupuncture Injection Therapy cert.
Vitality Acupuncture LLC | 2810 E Cervantes St, Pensacola, FL 32503 | VitalityAcupuncture.net
