Most people think it takes months or even years to see the benefits of a lifestyle change. Well, nothing could be further from the truth! In fact, many lifestyle changes can provide noticeable, even measurable health benefits in just 30 days. As a cardiologist, I have seen firsthand that many patients quickly improved their health with achievable lifestyle changes. Small improvements can be truly transformative, as long as they are the right ones.
Here are some quick wins you can achieve by making some small, strategic changes to your lifestyle:
Change two food choices
You don’t have to completely overhaul your diet to realize the benefits of eating better. I would never stop you from going 100% vegetarian or vegan, but in fact I would replace just two processed, unhealthy choices (like chips or cookies) each day with plant-based, whole foods, like fruits and/or vegetables, nuts and /or seeds. A month will bring noticeable changes, such as clearer skin and more energy, fewer food cravings and greater mental clarity. Make the change even more strategic by adding items like Step one foodwhich naturally contain a lot of fiber, antioxidants, omega-3 fatty acids and plant sterols and achieve a significant, even improvement in the cholesterol profile in just 30 days.
Add some exercise to your day
Exercise is good for your mind, body and heart. And the best news is that you don’t have to be a marathon runner or triathlete to reap health benefits from moving your body. The people who live in communities where centenarians are not uncommon don’t go to spinning class. They are active because that is what their life requires: they are farmers or fishermen or they live in small villages where you have to walk up and down a few hills to see your neighbor. So EVERY move is a step in the right direction. When you start training, an immediate difference you will notice is a difference in cognition. Exercise increases blood flow to the brain, making you more aware, awake and alert. Although you may initially feel sore after exercising, you will get over it after 2 to 4 weeks. After 30 days, you will notice that routine daily activities (such as climbing stairs or getting in and out of a car) have become much easier. You may also notice a subtle increase in muscle size and firmness, improved mood and better sleep. And if you need another reason to keep exercising beyond the 30 days, scientists have found that exercise has also been shown to stimulate brain chemicals that support and prevent degeneration of the hippocampus, a part of the brain that… is crucial for memory and learning. (1).
Still your mind
When was the last time you were able to just sit down in a quiet area and relax for even a few minutes? Meditation anyone? Meditation, in its simplest form, is the practice of observing your breathing. By focusing on your breathing, you can gain control over the various thoughts floating around in your brain by not reacting to them immediately. Even within a short period of time, you will become more aware – better at discerning which thoughts are more important and deserve your attention. And this skill is not just ‘in your head’. Studies have shown that meditation can improve nerve activity in the brain after three short weeks. In addition, meditation can relieve chronic pain, lower blood pressure and improve heart rate. After regular practice, meditation has also been shown to reduce inflammation and even ward off disease and infection (2).
Stop smoking
Okay, this isn’t a small change, especially if you smoke a few packs a day. But even if you are just a “social” smoker or smoke occasionally, it is still bad for your overall health. In fact, smoking is still the leading cause of preventable deaths in the US (3). Everyone knows it can be hard to put down those cigarettes, but if you do, you can see some important health benefits almost immediately. After 24 hours of not smoking, the risk of a heart attack decreases. After 2 days, the sense of smell and taste improve. And a month after quitting, your overall lung function improves, which means less coughing and shortness of breath. You may also see a noticeable increase in your cardiovascular capacity and overall endurance.
We live in a world that focuses on instant gratification, so you’re not alone if you want to see immediate results when you make changes to your lifestyle. The good news is that you can! And what’s more, even small changes can yield big health results. The key to improving the benefits you see early on is to stick with your new habits. You will see even greater results after 6 months, and even more after a year. But it’s not just about feeling better, it’s also about living longer. For example, a recent study found that nearly 50% of all deaths from heart disease, stroke and diabetes can be attributed to diet (not a lack of medication), but to the wrong foods. Eating right, moving your body, calming your mind and quitting smoking is not only a good idea, it is crucial for a healthy and long life.
(1) Physical activity improves brain health
(3) Fast facts and fact sheets