Healthier Choices

Making Healthier Choices Using The Three Ds

True Confession: I am tired of Covid-19! I am looking forward to life without masks and recognising people from their whole face, not just their eyes and eyebrows! I am also looking forward to hugging, kissing and handshakes – each of which, I also confess, I took for granted!

Covid-19, referred to as a “novel coronavirus (nCoV)” is a new strain, and not something we lived through before. We have no previous experience or benchmark so our reactions to Covid-19 are also novel. We can expect to be somewhat ruffled by this pandemic.

Humans, by our very nature, are creatures of habit and we like to think that we know what our future holds. We may feel a little cautious about our future because we do not have an end date for Covid-19. However, if we stay focused on the present, make healthy choices and form beneficial habits, we will be better able to face whatever lies ahead. Making healthier choices helps us feel good in the moment and is an investment in our future health.

The decisions we make today have the potential to affect and impact us long-term. We rarely keep that in mind when we overindulge in highly processed foods, use drugs, drink alcohol, smoke, drive irresponsibly etc. While watching tv we might consume snacks simply because they are close by but not because we are hungry. The process of eating is often automatic rather than consciously slowing down, savouring aromas, sensing textures and tasting our food. Making a conscientious effort to enjoy every morsel that we ingest is a mindful, healthy choice.

We are never too old or too out of shape to make healthier choices – it is never too late!

Making healthier choices can include drinking more water, increasing cardio fitness and resistance training, reducing stressors, eating nutritious foods, quitting (or cutting down) smoking, improving our sleep routine, limiting screen time, stopping self-injurious thoughts or behaviours, connecting more with others, saying ‘no’ to things we don’t want to do – the list is endless! The benefits of making healthier choices can include feeling more confident, weight loss, improved mood, body strengthening, reducing the risk of health-related issues such as type 2 diabetes, heart disease, cancer, obesity etc.

Make a plan by setting some goals that are reasonable, achievable, and specific. It can be difficult to make healthy choices even when we know that making the right choice is rewarding – we are human and fallible and succumb to temptation and give in to old habits!

The more often we make healthy choices, the easier they become. Acknowledge your decisions and choices. Whenever tempted to do or choose something unhelpful or harmful, use the three D’s.

DELAY, DISTRACT, DECIDE

When craving something unhelpful (or harmful) delay by a pre-determined x number of minutes and the craving will pass. If we can learn to postpone immediate gratification we are winning!

Whenever a craving starts, distract yourself. Ideally (if possible) do something sporty or at least something physical to help focus your attention and distract your thoughts (away from the craving).

After you delay and distract yourself from the craving, decide that you are not going to do whatever it is you initially craved.

Remind yourself of your reasons to change and the advantages of leading a healthier life and making positive choices.

Rather like life, our plans are not always spot-on. Whenever there is a setback or upset (or a not-so-healthy choice), resume quickly and get back on track as fast as possible. Life is not linear or straightforward. Keep yourself forward-facing, looking towards the future.

Remind yourself that you’re doing your best, keep moving, stay active, hydrate with water and find joy (it’s everywhere – it’s hiding in open view)!

www.carolinecrotty.ie

A New Year, A New Me? Maybe Not!

A New Year A New Me?

A new year, a new me! Really? I don’t know how many times we read and hear this phrase at the start of every new year. I even say it myself as I’m eating chocolates at breakfast time during the end of year holidays! The news is that we are all the same people whether it is January or July. We do not enter a new year suddenly transformed into a different more abstemious person. We might, however, set a goal for ourselves for the year ahead.

Try to remember that you are perfect just the way you are. You don’t need to change and become someone else although you might want to start exercising or shed a kilo or two or perhaps cut down on processed foods etc but do not make your happiness dependent on achieving something in the future. People often say that they will be happy when they reach a target weight or achieve a certain something like a promotion or a new house for example but I am doubtful that it’s an accurate prediction of contentment.

Now is the time to feel great about yourself. If you feel good right now, just imagine how amazing you will feel when you achieve your goals or attain your 2018 resolutions.

If you do not feel too great right now, try not to be too hard on yourself. January is a very tough month for many. Couples often stay together over Christmas knowing that the new year will bring a change to their relationship; being in debt can be stressful or knowing your credit card bill will be severe because of overspending on presents or on the sales; when family has returned to their homes and the house is quiet or not having family members to rely on can leave one person with several responsibilities and that too can feel exhausting.

Returning to work and facing back into our usual routine can also be difficult. Knowing that there is no routine of work can also be upsetting. However, January is not all doom and gloom. I would like to reassure you that if you are having a hard time in January that you are not alone. Several people are feeling like you do right now i.e. not super enthusiastic that it is the start of a new year! This is a common feeling and you are entitled to feel however you feel!

Try to be gentle with yourself. Give yourself a break. Telling someone how you feel, chatting about your worries and fears can help you gain perspective. Talk to a trusted friend or family member or to a healthcare professional.

What can lift our mood in January?

Start with small steps towards achieving your New Year’s goal. When you do something that you know to be good or beneficial, acknoweldge and celebrate your achievements, this will help you continue towards achieving your goal.

Cut down or avoid alcohol to help your system detox after the overindulgences of the holiday period.

Increase your intake of brightly coloured fresh fruit and veg.

Eat at regular intervals. We often go without food for hours and then gorge ourselves on whatever rubbish is to hand. Plan your meals in advance but pay attention that you are eating regularly.

Turn up the music. It transports us in time, makes us feel good and lifts our spirits.

Get out of the house and spend more time in nature. Resist the urge to stay wrapped up indoors and force yourself to get out . You will be thankful that you made the effort to leave the house.

Once it is okay to do so, why don’t you pick up the phone and ask someone to meet you for a coffee and a chat. If they say no then that’s perfectly okay but someone might say yes! Or suggest going for a walk and you have both exercise and a chat all rolled into one!

Movement is key to keeping our bodies healthy and dancing in the kitchen, taking the stars, jumping on the spot, all count as exercise – keep your body active.

Have your bloods checked (including vitamin levels) with your doctor to ensure that your body is in tip top condition. Visit the dentist and optician for check ups. Save up for these health screens if you must but having a clean bill of health is priceless and if there is something that requires attention, finding out in time is crucial to receiving the best care.

Good quality, uninterrupted sleep is vital for our mental and physical health. Working shifts, having small children or a baby will mean your sleep is interrupted so catch up with naps if necessary. Sleep can be rectified over time so seek help to ensure you are getting sufficient good quality uninterrupted shut-eye! See some further info here https://carolinecrotty.ie/sleep/

Having self-confidence to make mistakes or noticing our self-talk and challenging any negative dialogue are worthwhile new year goals. Not eating chocolate at breakfast time is a great goal because minding our bodies is our investment in our future selves.

For this new year perhaps set the goal to be kind to you.