Are your habits hurting?
Our habits have a major influence over our health. Generally speaking, we have an idea of what habits are, but do we realize how even the smallest habits can have a big impact on our health (for better or worse)?
What defines a habit? According to Webster’s Dictionary:
“a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance”
Simply - habits are the behaviors we do day in and day out without really thinking much about it; It’s an automatic response. It’s how you put on your socks and shoes, the actions you take before leaving the house, what you do right when you walk in the door, how you get ready for bed, the staple foods you always buy at the store.
What do my habits have to do with my health?
When we think about health, we think about blood pressure, insulin, weight, how our body physically feels, cholesterol, mental health etc. All of these are influenced by a number of things like genetics, socioeconomic status, chronic illness, and arguably most important - HABITS. The behaviors we do, or not do, will have a direct impact on our physical and mental health.
Here’s an example - after work everyday you come home, open the pantry, grab a family sized bag of Flamin’ Hot Cheetos, and sit on the couch to binge watch the latest Netflix serial killer documentary. You likely do this without thinking much about it. This is a habit loop, or behavior pattern.
If you’re obsessed with being healthy, like me, you may be able to pinpoint from the actions from that example that aren’t doing many favors to your health - sitting for long periods, eating copious amounts of a food that have little nutrient density, while ‘zoning out’ and not connecting with your body in the process and doing this nearly everyday.
(disclaimer - nothing is inherently wrong with any of these actions. I am a huge supporter of body autonomy - choose what you want to do with your body and what actions feel best for you!)
So what kind of habit loop would have a more positive impact on our health?
It could look like- After work everyday, you come home, change your clothes, put tennis shoes on, put your headphones in your ears, turn on your favorite serial killer podcast, go outside and walk for 30 minutes. Come home, sit down at the table and enjoy a bowl of pasta with a side salad and Oreos for dessert before winding down with your favorite Hallmark movie (it’s so corny but we can’t stop watching) to end the night.
The actions doing more favors for your health - walking, sun exposure, eating vegetables, having a balanced meal without constant restricting. When this is done day in and day out, over time these actions become habits and they are going to support your heart health, mental health, vitamin D, and gut health, just to name a few.
It doesn’t take a huge lifestyle overhaul to notice and create improvements in your health. Small actions, repeated consistently, over time, will grow and become habits that support a healthier you.
Here are some more examples of health promoting habits:
Taking daily walks
Joint, muscle, bone, & heart health
Exercising 1-3 days a week
Muscle, bone, joint, blood sugar, & heart health
Meditating
Nervous system regulation, heart health, adrenal function, brain function
Having 1-2 vegetables everyday
Heart health, brain function, mental health, gut health
Wearing blue light blockers 2-3 hours before bed
REM & Deep sleep improvements, brain health, heart health
Taking medications & supplements
Support various systems in the body & supports any chronic conditions
Daily brushing and flossing
Heart health, oral hygiene and health
Drinking more water
Skin health, brain function, gut health, cellular function
The list could go on, but these are just a few! I will dive into the foundational areas of health with specific recommendations in future posts.
Understanding that small actions done consistently over time will become habits is a huge start to you creating a sustainable healthy lifestyle. So I applaud you for reading this far - you are already on your way to the healthy lifestyle you’ve always wanted!
Even if this information is not new for you, but maybe you have struggled with staying consistent in creating a healthier lifestyle, these next steps are just as important for you.
Awareness: What do some of your current habit loops look like?
1a. After work, after a stressful day/moment, when you are celebrating, what does meal time look like, what you spend your free time doing, etc.
1b. VALUE: Do they align with the goals I have for my health?
What is ONE healthy habit you want to start working on?
2a. Pick something that you know you could start literally today or tomorrow
2b. Once you’ve chosen, figure out the smallest amount you could do. It should be so small it doesn’t require you to change much from your current routine (5 min, 1 tooth, 1 veggie, blue light blockers right when you turn on the tv, etc.)
2c. Feel free to use the list above for inspiration
Grab my free habit setting guide & start taking action on your habit!
