The maxim of functional medicine is diet and lifestyle change. A functional medicine approach seeks to heal the root cause rather than rely on prescription drugs to cover up a symptom. That often requires you to develop new, healthy habits.
A lot of advice you’ll see revolves around quitting bad habits. Certainly, there are some habits that should be stopped but it’s easy to feel defeated when all you focus on is the bad.
That’s why you need to learn about the healthy habits you need for a healthy life and practice “habit swapping.” That’s right, instead of simply quitting bad habits you need to swap those bad habits for healthy habits!
In this article, you’ll learn how to make healthy habits that stick and what healthy habits you should implement for a better overall lifestyle and diet.
How to Make Healthy Habits that Stick
Creating new healthy habits can feel daunting. Flashbacks to the last new year’s resolutions that failed don’t help your situation. You might think there’s no extra time in the day or feel overwhelmed.
You’re not alone. A lot of people struggle to make new habits. As a functional medicine practitioner and holistic health coach, my job is to help my clients learn and develop new healthy habits.
Here are six tips to help you make healthy habits that stick:
Know Your Habits. Regular activities like brushing your teeth every night before bed becomes habits. Repetitive behaviors that make you feel good can affect your brain in ways that create habits that may be hard to change. Recognize those habits.
Make a Plan. Start with a plan that includes small, simple goals that you can easily implement. Include actionable steps to introduce your new healthy habit. Think about obstacles and what you’ll need to be successful.
Connect Habits. Connect your new habit with something you already regularly do. For example, if you always spend time watching TV in the afternoon try preparing a healthy dinner at the same time. It’s called habit stacking.
Track Your Progress. Keep a record of your progress. You can use a paper journal, computer program, or mobile app. Track things like diet, exercise, stress levels, and sleep. When you track your progress you’ll be able to see if you’ve remained consistent or missed a step.
Be Consistent. Consistency is important when you’re trying to develop healthy habits that stick. Try and practice the same behavior consistently for at least two weeks and eventually it will become a habit.
Be Kind to Yourself. No one is perfect. There are days when you’re tired, sick, sad, or just feel like “blah.” One day (or more) will not ruin your progress. Be patient and be kind to yourself.
Consistency is important when you’re trying to develop healthy habits that stick. Try and practice the same behavior consistently for at least two weeks and eventually it will become a habit.
What Are Healthy Habits?
You’re never too out of shape, old, or overweight to make healthy changes. You can work with a health coach, enlist an accountability partner, or read one of the many books on habit formation to get started. Now, the question you need answered is what are healthy habits?
Healthy habits are the building blocks to good health. Further, good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being. That means your mind, body, and spirit are healthy and balanced.
Eating a balanced diet, getting regular exercise, drinking enough water, avoiding tobacco and drugs and getting plenty of rest are all examples of healthy lifestyle choices that developed from healthy habits. Here are a few creative ideas for how to create these changes in your own lifestyle.
RELATED: HOW TO CREATE FAMILY HEALTHY HABITS THAT LAST A LIFETIME
Healthy Habits to do Everyday
Drink one extra glass of water a day. Staying hydrated is vital to overall health. Fifty to 75% of your weight is water, drinking some plain old H2O is imperative in keeping your body working the best it can and staying hydrated.
Drink carbonated water instead of soda. Soda is full of sugar which is addictive and causes a whole host of health problems. Drink carbonated water instead of soda to help reduce the amount of artificial sweeteners you’re consuming.
Take a daily walk. Even a short walk can help boost your cardiovascular system. Try parking at the back of the parking lot when you go get groceries or take ten minutes during your lunch break to go on a walk.
Go to bed a half hour earlier. Getting enough sleep helps with your energy levels as well as your healthy eating goals. When you’re short on sleep, it reduces your body’s production of hormones that suppress appetite, which can contribute to weight gain. If you struggle to get enough sleep try going to bed just thirty minutes earlier a night.
Make breakfast the night before. The morning can be a crazy time when you’re trying to get everyone out the door for work and school. Make breakfast the night before by cooking things like overnight oats, breakfast sandwiches, or breakfast casseroles.
Sneak veggies into your meals. Sneak veggies into your meals whenever you can to increase your intake of important vitamins and nutrients. You can add vegetables to more meals than you think. In fact, I have an entire guide on how to do this in the shop!
Turn your phone off in the evening. Phones are distracting and can cause feelings of stress and anxiety. Practice turning your phone off in the evening and spend time with family instead. Invest in a good old fashioned alarm clock if you’re worried about not waking up in the morning from a phone alarm.
Eating a balanced diet, getting regular exercise, drinking enough water, avoiding tobacco and drugs and getting plenty of rest are all examples of healthy lifestyle choices that developed from healthy habits.
Healthy Habits for Kids
Healthy habits for kids are similar to the habits you want to implement yourself. As an adult it’s important to model the behavior you want to see in your children. Good health starts at any age but if you can raise children with healthy habits, they will avoid a lot of pain in the future.
Here is a list of healthy habits for kids:
- Brush teeth twice a day.
- Bath every day.
- Eat breakfast.
- Wash hands before eating and after using the bathroom.
- Drink water, not soda.
- Regular physical activities.
- Daily outside play.
- Read everyday.
- Family time in the evening.
- Avoid screens before bed.
- Stay positive and talk about feelings.
Work with a Holistic Health Coach
Do you want to start living a healthier lifestyle? If you need help getting to the root cause of your health problems or want to learn ways to optimize your health consider working with a functional medicine practitioner and holistic health coach. I offer group and one-on-one health coaching throughout the year. Learn the healthy habits that will make lasting change in your life and start feeling better today!
Mandy Patterson
