5 Things to Do to Develop Healthier Habits

By Ernst Lamothe Jr

 

Miyeon Oh is an internal medicine physician with Rochester Regional Health. “Diets are a short-term fix, not a sustainable solution [to lose weight].”

The New Year is often filled with hope and high expectations. By the end of the month, all that can turn to disappointment.

That occurs because people put all their efforts into living their best life and year in the early weeks and when things slightly fall off, they become dejected. However health professionals want you to know your healthy journey can always be reset. They suggest starting with the basics of overall time-tested nutritional foods.

“Please consider eating more fruit, vegetables, beans, legumes, seeds and whole grains. These are low-calorie foods that fill us up and are nutritious,” said Miyeon Oh, an internal medicine physician with Rochester Regional Health.

 

1 — Avoid fad diets

It’s easy to lose weight on a diet; but as soon as you stop following the restrictive rules of that diet you gain it all back and then some. Most diets work on the basis of limitations by cutting out entire food groups. Despite their strict guidelines, these diets remain effective only because they reduce your overall calories.

Oh encourages people to get back to the basics.

“Diets are a short-term fix, not a sustainable solution. They often take away the joy of eating and limit our connection with others, which is one of the reasons diets don’t work long-term. Instead, we need to find healthy eating habits that are enjoyable and therefore, sustainable,” said Oh.

 

2 — Healthy habit myths

Healthy eating seems daunting. And too often fad diets require you to completely eliminate food that you enjoy, which ultimately becomes the first step to failure. This strategy gets in the way of feeling able to succeed, leading many to get discouraged at the slightest missteps and unwilling to make changes that seem so unattainable. In addition, people also have many time-honored misconceptions.

“Not all carbohydrates are bad for you. Carbohydrates from vegetables, fruits, whole grains and beans are packed with essential nutrients that support your health,” said Oh.

“Also you don’t need to rely solely on animal protein to meet your needs. While animal products contain protein, they also have saturated fat. Plant-based proteins, like beans, lentils, nuts and whole grains, are rich in fiber, vitamins, minerals and phytonutrients. For instance, one cup of beans provides about 18 g of protein, while one cup of tofu offers around 10 g of protein.

“Milk and dairy aren’t the only sources of calcium. Plants are actually the original source, as they absorb minerals from the soil. For example, one cup of soybeans contains 100 mg of calcium, while two cups of broccoli provide 125 mg of calcium.”

 

3 — Avoiding bad habits

Oftentimes healthy living makes people creative in a negative way. They look to short-sided shortcuts to achieve success.

“Try swapping soda for water, flavored water, or sparkling water instead! It’s a refreshing change that can keep you hydrated and feeling great,” she said.

 

4 — Move your body

Many physicians recommend using the American Heart Association guideline of 150 minutes of moderate intensity aerobic activity every week. Moderate intensity exercise should elevate your heart rate and make you start to sweat. Walking doesn’t cost a thing and can be done just about anywhere. It is also important to add in weight and resistance training for muscle and bone health and stretching for flexibility.

“Exercise is a great way to support both your mental and physical health, especially as we age. It helps keep your bones strong and boosts your mood, making you feel better inside and out,” said Oh.

 

5 — Why should you care?

Lifestyle decisions early in life play major roles in the conditions we deal with later on. Rates of conditions like diabetes, heart disease, hypertension and obesity are all drastically increasing.

“Most of my patients tell me they want to live a long, healthy life so they can be there for their family. They’re motivated to stay strong and active to enjoy more time with loved ones,” she said.