How often have you made a not-so-healthy choice and wanted to revolutionize your wellness routine? This pendulum swing from one end of the spectrum to the other can catalyze sudden change, but it rarely lasts. Instead of operating in a world defined by extremes, the most effective—and enduring—approach to infusing holistic health into your routine is to enter your new endeavor with intention.
For instance, in psychologist Charles Duhigg’s book, The Power of Habit, three elements that are consistently found in any habit are cue, routine, and reward. He posits that lasting change may be found in your creating your own unique ‘reward’ system. The basis of this concept is enjoying the perks of your good behavior. To showcase how exactly this system works, we’re highlighting three healthy habits you can add to your routine, and how you can approach them for lasting benefits.
You are what you eat. It might be a trite saying, but there’s truth to it. While most of us are aware that fast food isn’t the key to optimal health, nutrition is more complex than whole foods versus processed foods. You’re go-to lunch could be a Greek salad with fresh tomatoes and cucumbers, but what if those foods aren’t compatible with your gut microbiome? Your lunch may be accompanied by the unwelcome—and uncomfortable —sensation of bloating and gas. Not only does this detract from you taking pleasure in the experience and reaping the rewards of your positive choice, it could hinder the health of your gut microbiome. If you haven’t already, we urge you to uncover your most compatible foods with one of our testing kits. You’ll learn which foods act like superfoods for your unique gut microbiome, and which you should avoid. From there, you can enter into healthy eating knowing that you’re truly doing your body a favor.
Master your movement. Whether it’s bagging a peak or mindfully strolling through the park, the law of extremes can also be applied to your exercise of choice. You needn’t become an ultra-runner overnight to benefit from movement. Instead of seeking out an idealized exercise, consider what’s most realistic for both your lifestyle and interests. For example, if you’re keen on meditative, intentional movements, yoga might be a more seamless fit for your routine than kickboxing. Whichever way you choose to move your body, exercise is one of the best natural mood boosters. Studies have even shown it can benefit those with mild to moderate depression.
Build a sense of community. After a long, busy week, sometimes the last thing we want to do is connect with our community. Instead of indulging in Netflix, make the choice to show up for someone you want to know better; even if it’s just once a week. Just how you’d approach your exercise regimen, cultivate a community that’s genuinely compatible with your needs. While it takes time, the effort is worth the push. According to Psychology Today, social connection and engagement can help promote improved physical health and a stronger immune system in older adults, along with improved mood and a decreased risk of dementia. Your social calendar doesn’t need to be filled to the brim, start small and feel it out. The goal is intentional connection. If these three activities don’t fit with your routine—or you’ve already integrated them—we urge you to do the research and seek out any holistic habits you think could bring the benefits. From journaling to forest bathing, if you find what you love, it’s sure to last.
References:
1 Robinson, L. (2022, March 11). The mental health benefits of exercise. HelpGuide.org. Retrieved June 27, 2022, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
2 Psychology Today. “The health benefits of socializing.” (2016), online: https://www.psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing
