Overcoming the Challenges of Adopting Healthy Habits

By: Jena (NO AI was used)

In this blog, I dive deep into the challenges that come with adopting healthy habits and how to overcome them vs just providing a list of researched advice on how to do it. Because let’s face it – you can find that many places online.

Adopting healthy habits is not as easy for one person as it is for another person. Some people are born with a quality that makes them more prone to addiction. I’m not saying, because your more prone to addiction, you will become addicted. Even so, an addiction can be fixed, it is just a bit harder. And everyone has a different thing that they are more prone to be addicted to whether it is coffee, sugar, a physical activity, or something else. Many Americans have an addiction to sugar without even realizing it. We all have a different relationship with food, exercise, stress, etc.

So be patient and accepting of where you are at. Your challenges and healthy journey is not going to be the same as anyone else’s. So, don’t compare your journey to anyone else’s.

With food some people can eat the same types of food for days, some people can give up sugar completely and be happy, and some people can’t stand being limited with what they eat (that would be me). One of my favorite foods is salmon, but if I have to eat it three days in a row that would quickly change. I know now I can give up processed sugar on a temporary basis and survive okay, but completely would be impossible for me. I have gone on strict diets in the past to deal with health issues. And I definitely have an emotional relationship with food (I’m a foodie), so the struggle was real.

Here are some things I’ve learned in fixing unhealthy habits.

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Fixing an Unhealthy Habit

1. Find a Replacement
   It is very possible to give up foods that are bad if you can find a suitable replacement. Not only is prepackaged, processed food bad for your health, it doesn’t taste as good as food made from scratch. You can find a recipe online (Pinterest is the best) for the boxed mac and cheese, the canned soup, or microwave casserole. Replace the chips with a healthier alternative. Instead of sodas switch to seltzers. To reduce my sugar load, I learned how to bake and make lattes using honey and maple syrup instead of sugar. Convince yourself it is worth it, and over time you won’t miss the unhealthy version.
2. Reduce Your Consumption Over Time
   Instead of giving up sugar altogether, I have learned how to reduce how much I consume over time. I start to choose what sweets I enjoy the best, and don’t waste my calories on sweets that I only kind of like. Instead of wasting my calories on pre-packaged cookies that often don’t taste that good, I’m going to enjoy ice cream out or something else. I have a limit for how many sweets I will enjoy a day. If you drink several cans of soda a day, drink one less for a week. Then, reduce it again the next week.

If the struggle is real my friend, you probably haven’t given it enough time, or you have an emotional attachment to that food.

Do you have an emotional attachment to a food?

Do you know why? And can you consume a bit? If a bit leads to more because your addicted, you need to quit. If it does nothing good for your body like soda or smoking cigarettes, the goal is likely to fully quit. But if you are trying to give up something like chocolate (an example of something that can be healthy for you), choosing a healthier chocolate might be a better choice. I think we are allowed to find happiness in food, but it can’t control us. I’m not addicted to chocolate, I’m satisfied with just having a couple dark pieces of chocolate a day, and other days more. I can go several days without chocolate, and I’m in love with chocolate.

I gave up coffee several years ago and had a migraine for a few days and a headache for a whole month! So I not only had cravings, but pain too! Eventually I realized I loved espresso, and my life was happier with it. So, I found a higher quality coffee and chose to consume less. I don’t regret giving it up though, because it led me to a healthier coffee that I drink because I enjoy, not just to function. But, I do need it sometimes to function.

Are you Stress Eating? If eating that food makes you happy, how long does that last? Could you maybe try something else that makes you happy such as an exercise, fun activity, talking to a friend, playing with a pet, etc.?

Does the Food Trigger a Memory? Eating a food can trigger a specific memory or be associated with a certain feeling. Think about whether it reminds you of a childhood memory, or does it just make you smile even thinking about eating that food? Try to reimagine the memory with a healthier replacement.

Give it time. Has it been a habit all your life? When I was a kid I would drink orange juice every morning. It was a normal thing to me for 24 years! I craved it when I woke up out of habit. Then, a nutritionist told me I was consuming way too much sugar in the morning. So, I gave it up. Yes it was extremely hard, and I craved it for probably for over a month. But one day I stopped missing it altogether. It just took time. Sure, I could of chose to have it once in awhile. However, I found it was easier to give it up altogether.

Worried you won’t remember to do your new healthy habit?

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How to Stay on Top of a Healthy Habit

• Stack your healthy habits. Take your supplements (for example) when you eat your food, or drink your water in the morning, or when you brush your teeth at night.
• Create a visual reminder by leaving the supplement you are supposed to take out on the bathroom counter or kitchen counter.
• Have an alarm that goes off every day when it is time to take your supplement.

Ideas to keep up with your NEW habit when it gets hard:

• Evaluate whether your goal is SMART
• Be Consistent
• Have a cheerleader (friend or family member) to cheer you on and to check in with to remind you of why it is worth it!
• Have a buddy that is there to go through it with you. Is there someone who wants to commit to that diet or exercise with you? Or is trying to give up that same unhealthy habit?
• Create a visual board of what it will mean for you to make this change, or place some positive post it notes on your mirror. You could even keep a note in your wallet to pull out at any time. You can be your own cheerleader!
• Journal about why this is going to be a great thing for you and review it daily.
• Track your progress.
• Reward yourself every 15-30 days or so. Take yourself to a movie, enjoy a sweet treat, whatever is reasonable, fun, and a bit out of the ordinary.

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Healthy Habits Worth Exploring

Morning Routines
Many people have a morning routine beyond showering or brushing their teeth. And everyone has an opinion on what makes a good morning routine. My opinion is do what feels right for you and what you have time for. Some of the common activities people talk about include exercise, stretching, lifting weights, eating a healthy breakfast, journaling, reading affirmations, meditating, and reading a book.

Bedtime Routines
I struggled with being consistent with the time I go to bed for a long time. I used to always stay up late on weekends and then sleep in late. But I realized I was losing so much of my weekend time, there was so much more to do during the day vs at night. Sure I will stay up later once in awhile, but only for a fun outing or event.

As far as bedtime routines go, the best thing you can do is choose something peaceful to do right before bed whether that is reading a book, watching tv, journaling, or something else. I usually stop using my phone about an hour before bed, it helps my mind to be in a calmer state. View more on improving sleep here: Importance of Each Sleep Stage, Sleep Schedules & More

Exercise Routines
Everyone should have some sort of routine of getting a certain number of hours of exercise in every week whether it is walking, biking, swimming, pickle ball, or something else. Every day during the work week I take a walk in the afternoon. In the Summer, I will often do walks in the morning instead of lunch and sometimes swim at lunch. Even on days I don’t feel like it, I will often still take a walk because it has become a routine healthy habit. Of course, if I’m really sick I won’t. I also try to do something active at the end of the work day, as well.

Not everyone feels the same adrenaline rush from exercise. So if you don’t receive the adrenaline rush other people talk about, not to worry, I’m sure you can find an exercise more enjoyable for you. Read more on How Exercise Can Be Natural & Fun

Eating Time Routines
It is a good practice to eat around the same time every day. Eating at the same time every day helps maintain your circadian rhythm, which is your body’s 24-hour clock that regulates your metabolism, physiology, and behavior (Nairn, 2022).

Water Routines
A good healthy routine to get into is drinking a glass of water every morning. Your body becomes dehydrated at night, so your body will function better if you start your day with a glass of water. Even just being slightly dehydrated—to the tune of 2%—can lead to symptoms like headaches, lightheadedness, irritability, difficulty concentrating and fatigue, Cardel confirms (and research verifies) (Walsh, 2022).

For more ideas on consuming enough water view my blog: How to Increase Water Intake

For more tips on making healthy food changes view my blogs:
8 Tips on How to Eat Less Packaged Food and Ditch Dieting – Try a Healthy Eating Lifestyle

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References:

Nairn, Rayven. (2022, December 9). Johns Hopkins University/TIMING IS EVERYTHING: WHY EATING ON A REGULAR SCHEDULE SUPPORTS OVERALL WELL-BEING. Retrieved from: https://wellbeing.jhu.edu/blog/2022/12/09/timing-is-everything-why-eating-on-a-regular-schedule-supports-overall-well-being/

Walsh, Karla. (2022, July 20). EatingWell/Should You Be Drinking a Glass of Water When You Wake Up? Here’s What Health Experts Say. Retrieved from: https://www.eatingwell.com/article/7988280/should-you-be-drinking-water-first-thing-in-the-morning/