Sustainable Lifestyle Changes vs. Vial “Wellness” Trends

Written by Tracy Pritchard, MS, CNS, LDN

Which “bug” bit you?

Each of us, on our path to wellness, may get stung by the “DO EVERYTHING Bug.”

Believe me, that is one bug worth squashing. The over-exuberant and often misdirected wellness industry makes us feel like we are not doing enough; that this latest thing is the elixir we have been looking for, which will finally “fix” us. For some people this can be intimidating and even paralyzing leading to no action at all. For others it may demand a time or monetary commitment beyond our resources leading again to little or no positive effect.

While lifestyle changes including diet and exercise can provide positive results, many people struggle to stick to strict programs. Many factors can get in the way, and the obstacles will certainly be different from person to person; but with a little work you can figure out what those are, and ways to overcome them.

Get stung by the “HEALTHY LIVING Bug” instead of that “DO EVERYTHING Bug!”

Part of the equation is figuring out what works or does not work for you individually. Often times a health care provider, nutritionist, and/or therapist can help you be successful with your lifestyle change program.

Finding the Balance

We all know people who go from zero to one hundred and are hyper-focused on perfection and an all-or-nothing mindset. Many programs that promise great results are very restrictive and not sustainable long-term. While, in the short term, some parts of these programs have merit, but too often these difficult programs are totally abandoned once a goal is met because they have no follow-on maintenance plan that fits into a normal lifestyle.

Real health is not about extremes – it is about habits that can be maintained for life. If something seems too good to be true or overly restrictive it is probably not the best course of action. People are constantly chasing the latest trend without ever having mastered the basic, irrefutable tenants which form the foundation of optimal health.

There may be parts of wellness plans that made you feel better. For example, if you were someone who was drinking a pot of coffee each day and not drinking any water, and a program made you aware of your intake (you figured out how many ounces your water bottle held!) and you reduced coffee and increased water – well, that is progress!

Or maybe you are someone who reduced or removed added sugars and creamers from your coffee and swapped out condiments for better versions at some point (or made them yourself) because you learned how to read labels – again, progress!

However, is that something that you maintained once the program or challenge was over, or did you go back to old habits? Will there be days when you reach for an extra cup of coffee or get busy and lose track of water intake? Sure, but that is no longer your norm. As you make the necessary adjustments and realize the enormous benefits of healthy eating and lifestyle, you will quickly get back on track. An aspect of this evaluation is to identify those factors that got you off track and make decisions to avoid them going forward.  

Sustainability and Simplicity

There have been numerous wellness trends and fad diets which come and go over the years – fasting, juice cleanse, vegan, carnivore. Most of these lack long-term sustainability and may even lead to new concerns. Keep in mind that while some trends provide short-term weight loss they do not come without drawbacks. What may be good over a very short term may actually be harmful over the long term. There is no one-size-fits-all approach for weight loss or health goals. 

For most people…. THE KEY is focusing on a simple and flexible way of eating and exercising that is sustainable. This would be a plan that incorporates a variety of whole foods as well as an active lifestyle. This may look a little different for everyone since we all have individual preferences and may be managing other health conditions. There are so many external factors influencing our own behaviors including jobs, families, resources, and many other things. Our needs will change over time as we age, but the foundational principles will remain largely intact - 

*Prioritize whole foods: this means focusing on a dietary pattern that includes a variety of vegetables, fruits, lean proteins, nuts/seeds, healthy fats, etc. 

*Reduce/remove processed or packaged foods such as hot dogs, chips, or artificial sweeteners. Spend more time in the produce isle and frozen section of the grocery store than in the packaged food aisles.

*Seek professional guidance: meet with someone who can help you set personalized goals that meet your individual needs.

*Sustainability: consider long-term health and habits that you can maintain at home, at work, on travel. This type of approach builds in flexibility while allowing for occasional treats. 

*Pay attention to labels. try to limit foods with unrecognizable and unpronounceable words on the list of ingredients.

*Be cautious of viral trends: online wellness trends, especially when promoting or demoting one specific nutrient or whole foods should be considered cautiously. Many are unproven and are more focused on marketing than actual health benefits.

Defend Against Trends

The offer of immediate wellness is an unrealizable goal, and unfortunately it is the current trend bombarding us now. Too often people have an unrealistic expectation for immediate weight loss that is not sustainable. They are geared to short-term changes while not providing long-term health benefits. For those who vacillate from one trend to another there is the added frustration of all the failed attempts. These wellness trends may also impact mental health by increases body dissatisfaction, obsession with thinness, and even risk the development of eating disorders. Too often I have heard of someone trying a new program because a friend or family member was promoting it, but end up with lower energy and other symptoms.

Quickstart Your Timeline

Progress can start right now, it doesn’t have to wait until next month, or next Monday, or the next grocery shopping trip. The main adjustment is the mindset. Actual progress can be found in drinking more water, going to bed a little earlier (maybe taking an Epsom salt bath and reading a book, too?), or adding a side veggie to your order at a restaurant. Some other wellness goals may include nurturing relationships or carving out time for hobbies. Did you know that research shows emotional and social health is associated with a reduced risk of disease and premature death? Work hard to make sure the simple, everyday foundational tenants of optimal health are in place and you can be confident that you got bit by the right BUG!