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Today, many of us are bombarded by health and fitness advice that promises swift changes with trendy diets or intense workout plans. But if you’ve ever tried one of these quick fixes, you know they are more likely to fizzle out than to make any lasting changes.
Forget the quick fixes and adopt these top seven healthy lifestyle habits that lead to long-term changes to help you feel your best throughout the entire year and into the years ahead.
With their strict rules and restrictions, fad diets may seem like a quick and easy way to jump-start a new approach to eating. But these diets generally aren’t backed by science and don’t lead to healthier eating in the long run.
Instead, try improving the quality of the foods you eat rather than going on a restrictive diet. Food can be broken down into three main macronutrients: carbohydrates, fats, and protein. Rather than cutting carbs or fat focus on higher-quality sources of all nutrients.
There are two main types of carbohydrates: simple carbs and complex carbs. Simple carbs are sugars like white table sugar, honey, and molasses, or refined white products like white bread or bagels. These simple carbs digest very quickly and can lead to blood sugar spikes, causing you to feel a quick burst of energy. However, this often leaves you feeling sluggish later on.
On the other hand, complex carbs digest slower, cause a more moderate increase in blood sugar levels, and generally have higher vitamin, mineral, and fiber content. Complex carbs like whole grains and vegetables should make up the bulk of your carbohydrate intake throughout the day.1
As with carbohydrates, aim to prioritize healthy fats while limiting unhealthy fats in your diet. Limit saturated fats, which have adverse effects on cholesterol and heart health. Saturated fats are found in animal products like cheese, butter, and red meat, and tropical oils like coconut and palm.2
The bulk of the fat in your diet should be healthier fats that can benefit heart health, help lower cholesterol levels, and decrease inflammation. Healthier fats include nuts, seeds, olives, avocados, and fatty fish.
Prioritizing leaner sources of protein can further decrease your saturated fat intake. Include good sources of lean protein like white meats, seafood, egg whites, and nonfat dairy throughout each day.
Research suggests nearly 75% of Americans are dehydrated.3 Remembering to drink more water may seem like a nuisance, but water is an essential nutrient that should not be neglected. Water helps maintain body temperature, keeps your joints lubricated, protects your spinal cord, helps eliminate waste, and so much more.4
How much water should you be drinking? Individual water recommendations vary based on age, gender, and physical activity level—but on average, females need about 11.5 cups and males need about 15.5 cups per day.5
Don’t worry, you don’t have to meet your fluid requirements with water alone. Despite popular myths, all fluids, including coffee, tea, carbonated water, and high water content foods like fruits and vegetables, add to your daily fluid intake. While beverages help increase fluid intake, stick to unsweetened drinks to avoid excess added sugar intake. Adding flavor enhancers to water is also a great way to make drinking water more appealing.
It’s no surprise that drinking too much alcohol isn’t great for health, but recent research suggests consistent alcohol intake may be even worse for health than once thought.
A 2022 study of 36,000 adults found that light-to-moderate alcohol intake was associated with decreased overall brain volume. In fact, consuming an average of 1 to 2 units of alcohol daily was associated with brain changes equivalent to aging two years. These effects were cumulative, implying that the more you drink, the worse these long-term side effects may become.6
Remember, alcohol is classified as a poison. Aside from negatively affecting overall brain health, alcohol intake is associated with many other negative side effects, including weight gain, decreased liver and heart function, increased inflammation, and an increased risk for various cancers.7 If weight loss or improving overall health is one of your goals, decreasing alcohol intake should be a no-brainer.
More than 90% of women and 97% of men in the United States do not meet the recommendations for adequate daily fiber intake.8 Soluble fiber can help lower cholesterol and blood sugar levels, while insoluble fiber can help improve bowel health.
A high-fiber diet can improve gut motility, calm inflammation, and decrease risk of heart disease.9 Increase your fiber intake and improve the quality of your diet by eating more fruits, vegetables, and whole grains. If, like most of us, you’re having trouble meeting your needs, consider taking a fiber supplement to get a few extra grams of fiber per day.
Like with fluid and fiber intake, many American adults do not meet the current recommendations for physical activity.
The American College of Sports Medicine (ACSM) and Centers for Disease Control and Prevention (CDC) recommend most adults get moderate-intensity aerobic physical activity for at least 30 minutes five days a week or vigorous-intensity aerobic activity for at least 20 minutes three days a week. In addition to this aerobic activity, they also recommend resistance training at least two days a week to help maintain and increase muscular strength and endurance.10
These recommendations are in place for good reason. Increased physical activity is associated with many mental and physical benefits, including improved brain health and mood, weight loss, stronger muscles and bones, improved quality of life, decreased pain, and a lower risk of cardiovascular disease, type 2 diabetes, and various cancers.11
Further, increase daily movement by doing some of your physical activity outside. As of 2020, one in five adults lives with a mental illness.12 Research suggests time outside may help improve mood and overall health and wellness and reduce stress. Time in nature may also benefit heart health, as it helps reduce cortisol levels, muscle tension, and heart rates— all risk factors for cardiovascular disease.13
Spending just five to 30 minutes outside twice a week can also help you meet your vitamin D needs through sun exposure.14 More than 90% of U.S. adults do not meet their recommended intake for vitamin D, an essential vitamin that aids in calcium absorption and maintaining bone mass.8
Many Americans do not reach their daily recommended intakes for vitamins and minerals. Specifically, current estimates suggest many in the U.S. aren’t getting enough vitamins D, E, A, and C, as well as iron, magnesium, or calcium.15 This is mainly because the standard American diet is high in calories but low in nutrients.
Improving diet quality is the best line of defense for combatting deficiencies, but taking a daily multivitamin can help ensure you’re not missing out on any essential vitamins and minerals.
In addition to a multivitamin, consider incorporating a fish oil supplement into your daily routine. Fish oil contains essential omega-3 fatty acids. They are “essential” because your body can’t make them—you must consume them to meet your needs. Omega-3s are healthy fats that may help lower inflammation, maintain cellular and brain health, and lower “bad” LDL cholesterol levels while decreasing risk of cardiovascular disease.16
Just like fiber, iron, and many other nutrients, getting enough omega-3s through diet alone can be challenging, so consider a supplement to meet your needs. If you are vegetarian or vegan, look for algae-based omega-3 supplements.
To improve your health, take it one step at a time! Taking on too many goals at once can be overwhelming. Instead of trying to eat healthier, increase your water intake, start exercising, and adopt a new supplement regimen all at once, start with one goal and stick to it.
Remember, being specific when setting goals helps increase your chances of success. If your general goal is to improve your diet, get specific and form a plan for exactly how you will do it. For example, instead of saying “I want to eat better,” try “I will increase my fruit and vegetable intake by having a clementine, apple, or other fruit for a snack every afternoon.”
Setting unrealistic goals only sets you up for failure. Start with smaller goals and build on your successes to reach larger goals over time. The feeling of success will propel you forward to even bigger wins.
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By Jim White, RDN
