The Power of Lifestyle, Lasting Change

 Chances are, you or someone you know has a chronic health condition. In fact, four in every ten Americans are affected by sleep apnea, osteoporosis, stroke, or heart attack, and six out of ten people struggle with diabetes, obesity, high cholesterol, or hypertension.

While those numbers feel daunting, we’re telling you this because we have some good news:

More than 90% of chronic disease can be prevented. And some existing conditions can even be reversed or slowed. 

The best part? You hold the power in your hands right now. It’s all about choosing and prioritizing a sustainable, healthy lifestyle and making a commitment to yourself that you’ll stick to it.

Keeping the concept simple is key—as is remembering that you don’t have to do it alone. Here are three simple tips you can start with today:

1. Reframe your thinking: Consider that things you choose to do aren’t “good” or “bad” they just move you toward one goal while moving you away from another. For example, spending an hour reading with your child moves you toward bonding and away from exercise. (And that’s okay, just strive for balance.)
2. List the pros and cons of making a change: If you can’t seem to get off the fence but know you want to make a behavior shift, make a list first. Sometimes seeing the reasons why you should—especially when compared to a very short list of why you shouldn’t—is the motivation you need to begin.
3. When you’re ready to start, use SMART goals to keep yourself on track: Be Specific, Measure your goals, make them Attainable, ensure they’re Relevant, and keep them Time-bound (set a deadline and make a plan to reach it on schedule). 

Still feel overwhelmed at the thought of changing your life? Start by making small, incremental shifts that will add up. We’ve got five ideas that can put you on the right track:

1. Double up on vegetables: Fill most of your plate with fresh, seasonal vegetables, then add in the protein and grains. Get colorful, get creative, or go with what you know and love already—whatever works, works.
2. Eat fresh: Oranges, bananas, and berries are all portable and delicious. Or pair an apple with a to-go pack of nut butter. The sweet and salty combination of fiber with protein will fill you up without slowing you down.
3. Wrap your mind around it: Choosing to eat healthy, whole foods is a way for you to thank your body for everything it does for you. Movement and breaking a sweat every day isn’t something you have to do, it’s something you get to do. And reducing your intake of processed foods isn’t punishment for “bad” behavior—it’s a gift you deserve to give to yourself, making it easier for your body to regulate, digest, and rest.
4. Take ten: No time for a 30-minute workout? No problem. Take three 10-minute walks instead. Skip the elevator or escalator and take the stairs. Do sit ups between episodes of your favorite show. Or between meetings, stand up and stretch, hold a restorative yoga pose, or do a few squats.
5. Talk to us: It’s not always easy to know where to begin, especially if your health history is complicated. Your care team knows what will help and the steps you can take toward lifestyle changes that will have a positive impact on your health. Make an appointment with a provider today.