HABITS! FOOD AND DRINK HABITS AND HOW TO NOTICE AND CHANGE THEM. 

NUTRITION & HYDRATION WEEK STARTING ON 14TH MARCH 2022

I and Donna Lowe, a Nutritional Therapist at 'At Menu For Health', are developing some amazing blog content to share with you all. Here are our first four 2022

This blog will combine Donna’s theory content and my photography to explain this subject.

I hate to admit it, but I’ve rather got into the habit of a warming mug of hot chocolate and binge-watching rubbish on TV for an hour or two in the evening.

I get annoyed when I realise how much time I’ve “wasted”, but unless I have something urgent to do, I repeat the same behaviour. Habits are powerful things!

Spring has arrived, the daffodils are out, and it’s that time of year to make changes! I’m not one for big New Year’s resolutions. When it’s dark, damp, and cold, I just want to cozy up and enjoy warm, comforting foods and drinks. Once the mornings are lighter and the sun warms up, my body is ready to cope with changes. I naturally want to get outside and exercise more and eat lighter, brighter foods.

BUT…… habits can be difficult to change!

Fortunately, there are some things we can do to help us change our habits. This is whether it’s replacing my unwanted TV habit with something I want to do. It could also create another habit, such as increasing water consumption each day.

 YES! IT’S A FACT. MANY OF US DON’T DRINK ENOUGH WATER EACH DAY. THE RECOMMENDATIONS VARY DEPENDING ON WHETHER YOU ARE EXERCISING A LOT, PREGNANT, BREASTFEEDING, WORKING IN A PHYSICAL JOB OR A HOT ENVIRONMENT. BUT, THE VERY MINIMUM EVEN IF YOU’RE JUST SITTING AT A DESK IN A CENTRALLY-HEATED OFFICE IS AROUND 6 -8 GLASSES EACH DAY.

The NHS tells us that when our bodies are dehydrated, we’re more likely to suffer from urinary tract infections (UTIs), headaches, constipation, dizziness (that can lead to falls), confusion, kidney stones, pressure ulcers, skin conditions and poor health generally. Please believe them-it’s true. And I wouldn’t wish kidney stones on anyone!

BUT….. Knowing this is still not enough for us to make that step to drinking “enough”.

Nutrition and Hydration Week

As it’s Nutrition and Hydration Week, I thought it would be helpful to share ideas for how to increase our hydration. These ideas might help you change your other habits (if you want or need to, that is!).

James Clear, the author of the #1 New York Times bestseller Atomic Habits, writes about habits, decision-making, and continuous improvement. 

He concludes, from recent research, that it will probably take you anywhere from two months to eight months to build a new behaviour into your life. This is not 21 days, as often quoted.

But don’t despair! The first thing is to start from Day 1.

DECIDE WHY YOU WANT TO CREATE THE HABIT.

REALLY THINK ABOUT IT AND WHAT POSITIVE DIFFERENCE IT COULD MAKE TO YOUR LIFE.

Often, we're told to drink more water, but what benefits will that bring? From avoiding the conditions I’ve listed above to helping you feel fuller, joints moving more easily, muscles aching less, your brain working better, etc…

1. Good hydration should help your digestive system work better, you’d therefore empty your bowels more easily (once a day, easily is the aim!), this would help remove waste and toxins from your body, your skin would improve, you’d have fewer headaches, think more clearly, your mouth would be less dry and sticky, your lips plumper and less flaky, etc…..

   Think of how any or all of these could make a positive difference to you. How much better would you feel if everything moved more smoothly?

HOW CAN I DO THIS?

• STACK

So, the easiest way to create the habit is to “stack” it onto something you do naturally, every day, at least once. Make it easy. Baby steps. One new thing at a time until you do it without even thinking about it. You’ll have to give yourself cues/reminders when you first start, but after a while, you won’t need these (there are several apps you can set reminders in, even specific ones for drinking water).

HERE ARE SOME IDEAS FOR HABITS TO START:

1. A glass of water when brushing your teeth - for excellent results, drink this before brushing

2. Take a glass of water to bed with you, so you have a glass at your bedside for late-night thirst and early morning thirst once the alarm buzzes.

3. Keep a large jar or jug of water with slices of lemon/orange/cucumber/a sprig of mint at eye level in the fridge. This is so you can see it when you open the door.

4. Every morning, keep bottles or reusable bottles on your person or in your car. (Have easy access to water).

5. Have a glass or reusable bottle at your desk when you work.

6. Take water as a refreshment when exercising, while running, in the gym, in fitness glasses, and if you are a swimmer, etc…

7. Have a fresh class each time you sit down to eat, for breakfast, lunch and dinner.

These are some ideas to start your journey to drinking more water and keeping hydrated

You’ll soon find you’re drinking more without effort. And don’t forget, fruit and vegetables contain water, so eat more of them. Chopped-up fruit or veg “looking at you” as you open the fridge is an excellent reminder! Or make vegetable soups or smoothies. Keep your car keys in the fruit bowl, so you remember to pick up an apple to take out with you.

We’d love to hear any ideas for how you’ve created new positive habits and made them stick.

Thank you for reading my blog

If you would like to connect with Donna Lowe, a Nutritional Therapist at 'Menu For Health’ - www.menu-for-health.co.uk

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