Every day, you make hundreds of choices that impact health. You may decide to get to bed a little earlier, take a walk, or share feelings with a friend. In fact, every little choice can make a big difference to your own health and your family’s health.
Is there anything about your health habits that you might like to change? You may be unsure about making new choices in order to improve health, or you may be ready to get started.
If you are unsure . . .
Think things through. To help you decide if you are ready for change, make a list of the pros (the benefits) and the cons (the things that get in the way).
Possible Pros:
Feel better
Have more energy
Be able to do what I want
Set an example for friends and family
Possible Cons:
Takes too much time
Takes too much energy
Don’t have enough money
Don’t know how to do it
After looking over your list, you may see that you need more information in order to decide whether or not you are ready to change. Are the cons really true? Are there ways to manage the cons? You may want to ask your healthcare provider for information and advice.
If you are ready and willing . . .
Whatever change you decide to make, there are ways to make it easier, go more smoothly, and become a habit — in small, doable steps.
How to Make a Change:
1
Take stock of what is working.
Think about things you are doing right now for better health. What is working well? What made you decide to do it? How did you make it a part of your lifestyle? If you did it once, you can do it again!
2
Pinpoint your reason for change.
Consider why this change is important to you. The reason should encourage and energize you. What is your heartfelt reason for change? What good will come of it? Getting clear about your reasons for change and keeping them top-of-mind will keep you inspired.
3
Use your imagination.
Think about what life will be like with this change in place. Imagine your life — and talk about it — as if you’ve already made this change a permanent part of your life.
3
Use your imagination.
Think about what life will be like with this change in place. Imagine your life — and talk about it — as if you’ve already made this change a permanent part of your life.
4
Make it real.
Write down one simple step that will help you make this change. For example, if you decide to eat a wider variety of foods, you might write: Each Saturday, I will choose a new food to try and add it to my grocery list.
4
Make it real.
Write down one simple step that will help you make this change. For example, if you decide to eat a wider variety of foods, you might write: Each Saturday, I will choose a new food to try and add it to my grocery list.
5
Set yourself up for success.
Figure out what you need to put your plan in place. Do you need help and support from family and friends? Consider challenges and how to overcome them. If things don’t go as planned, give yourself a break, regroup, and get back on track.
6
Give yourself a pat on the back.
For every step in the right direction, congratulate yourself! The process of change is often two steps forward and one step back. Remind yourself of your heartfelt reason for the change, and begin anew.
“If you don’t like something, change it. If you can’t change it, change your attitude.”
-Maya Angelou
Habits for Health
Not sure how to improve health? Here are a few ideas.
Meals (and snacks) matter. Serve meals and snacks on a regular schedule and eat together as a family as often as possible. Family meals improve physical, mental and social health.
Rethink your drink. Get enough nutrients (but not too many calories) by choosing beverages wisely. Water, milk and 100% juice are good choices.
Eat adventurously. Try it, you might like it! When you eat a wide variety of foods, you’re more likely to get a wide variety of nutrients.
Just breathe. Breathing more deeply and slowly can improve overall health, boost mental and physical energy, improve sleep, and help manage pain, anxiety, and high blood pressure.
Sufficient shut-eye. Getting enough sleep strengthens the immune system and improves health. Most adults need 7-8 hours of sleep, children ages 1-3 need 12-14 hours of sleep, and children ages 3-6 need 10-12 hours of sleep each night. 