Many people associate autumn with the back-to-school season, when a new school year offers the chance for a fresh start and new adventures. Following the carefree (and sometimes chaotic) scheduling of summer, fall provides an opportunity to reset our daily habits.
Marsha E. Gorens, MD, enjoys sharing health guidance with the women in her care, and invites residents of the Near West Side neighborhood of Chicago, Illinois, to make time this fall to create positive change in their ongoing health routines.
Routines are simply the actions you habitually take within a period of time. Eventually, these habits and choices become a natural part of your daily life, and you complete them without even thinking about it.
Habits are powerful and can create significant change in your quality of life. Unfortunately, many of us allow ourselves to fall into habits without intentionally structuring them in ways that support our long-term goals.
The good news is that you can create healthy routines at any time, and with a bit of time and effort, these routines can become second nature.
When we’re overwhelmed with the obligations of work and family, it’s difficult to plan, shop for, and prepare healthful meals every day. Many of us begin to lean on processed foods and takeout more than we’d like.
Resetting nutrition habits doesn’t have to mean performing a massive lifestyle overhaul. Making small changes like these can yield significant improvements:
Some people enjoy setting specific health goals and embarking on a total transformation of their diet. But for many, making small changes is the best way to shift nutrition routines in the right direction.
Exercise is essential to staying healthy, but finding the time (or energy) to increase activity levels each day isn’t easy. Again, making small changes is a great way to boost the overall time you spend engaged in exercise.
For some, adding a daily walk is the easiest way to get moving. You can begin taking an evening stroll after dinner, or if the latter part of your day is hectic, consider taking shorter walks during the day.
You can also increase your steps by parking farther from your destination, choosing the stairs instead of the elevator, or making a quick lap around the building while waiting for kids to finish activities, waiting for a prescription to be ready, or before an appointment begins.
Sleep is a critical, non-negotiable aspect of your health and wellness. But many of us aren’t getting enough sleep, or high-quality sleep. This is yet another way that we tend to slip into unhealthy routines.
If you’re rushing to try and wrap up work or household tasks, watching screens, or eating sugary or caffeine-laden snacks too close to bedtime, you might not be getting the rest your body and brain need.
Creating and sticking to a bedtime routine is one of the best ways to improve your sleep quality. Going to bed and waking up at the same time each day is beneficial. You can also try different methods of relaxing before bed, whether that’s reading, taking a warm shower or bath, or just spending a few moments breathing deeply and anticipating a night of restful sleep.
Everyone encounters obstacles when it comes to resetting routines. This is simply part of the process, and not an indication of failure. When you’ve ordered pizza instead of cooking a healthful meal, spent the day tethered to your computer, or had a very late night, don’t interpret these setbacks as anything more than a bump in the road.
Simply refocus on your intention to maintain healthy routines and plan ways to move in the right direction. Establishing good habits takes time, but the reward is well worth the effort.
Marsha E. Gorens, MD, wishes you a wonderful and restorative fall season. When you’re ready to schedule your women’s health visits, give us a quick call or book online at your convenience.
