This month, Nicky Hyatt, one of the awesome nurse practitioners at Access Urgent Care, takes over the Access Rx blog to share her top “healthy habits” for starting 2022 strong.

Being a working mommy of three littles, I feel like I am always playing catch up. But I thrive doing things that bring me joy, and healthy living is certainly one of those things. So, I’ve developed 5 principles for healthy living that I incorporate into my daily routine with a busy family of five. This blog will share those 5 principles for building healthy habits to provide you with a blueprint for starting 2022 strong!

1. Instill Healthy Habits Early

The value I place on healthy living has been a constant for me for most of my life. I lost both my parents at a young age, so as a mother of three, I always want to keep myself in good health for my family. Quality time with family and watching my babies grow can only happen if I prioritize my own health.

Developing healthy habits of your own and instilling those habits in your children early is one simple change you can make that alters your family’s lifestyle and has a cascade effect on their health. A great example of the benefits of learning healthy habits early is handwashing. It’s so easy, and I’ve found my kids actually enjoy getting the “yucky bugs” off. Encourage kids to wash their hands after using the restroom, before eating, and when their hands are soiled. You may even practice increasing hand washing during cold and flu season.

2. Set Goals

As a health coach for Optavia, I have discovered that if we set clear, easy-to-reach goals, then we are better able to focus and achieve it. To set yourself up for success in healthy living, don’t set unrealistic goals. If you don’t currently have an exercise routine, maybe avoid a difficult goal, such as running a half marathon. Instead, aim to walk at least 20 minutes a day for 2 weeks. Once you reach that goal, then set another one that’s just a touch more difficult.

On the other hand, sometimes we set small goals, then stop pushing ourselves after we accomplish it. The trick with setting goals is to continually challenge, but not overwhelm, your abilities. You are capable of more than you think. Our minds often inhibit growth, so once you start putting in the effort, you’ll be surprised what your body can achieve.

3. Develop a Healthy Relationship with Food

According to the CDC (Center for Disease Control), 40% of calories consumed from children and adolescents are from empty calories, such as foods with added sugars and solid fats. The 6 primary sources of these empty calories include: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.

Our children’s little growing bodies need a variety of nutrients from every food group. Their plates should always include fruits, vegetables, protein, and a carbohydrate. Protein can come from different sources—a favorite in my Hispanic culture is legumes (lentils, beans, chickpeas). Carbohydrates, and even some sugar in moderation, also contribute to a balanced diet.

Once a day, my children get something sweet on their plates in order to develop a healthy relationship with food. Teaching them to try different foods, even if they may not like it, is big in our household. My 4-year-old has learned that instead of saying “yuck,” the proper thing to say is, “I don’t like this right now.” In the future, she may grow to love that food, and we don’t want her to prematurely dismiss it from her diet.

4. Take Probiotics

Inflammation is known to be the culprit of many ailments today. Probiotics help the body fight inflammation along with its other health benefits. According to the Cleveland Clinic, probiotics are live microorganisms from bacteria and/or yeasts that promote gut health, support your immune function, control inflammation, and help to restore overall balance in the body.

Because probiotics promote general wellbeing, my children take probiotics with their vitamins, and actually love them. Easy ways to incorporate probiotics into your diet include eating certain yogurts and cheeses, kefir milk, kimchi, sauerkraut, miso, kombucha, or by taking a probiotic supplement. Look at the ingredients for your choice of products and search for lactobacillus, B lactis, L.acidophilus, among others. You might be surprised to find that not every yogurt and cheese contain these probiotics.

5. Keep It Simple

Keeping healthy habits simple is the most important rule of all. We get caught up in our lives and attempt “complex” solutions to our issues when solutions are often most effective when we go back to the basics. A professor of epidemiology at Fairbanks School of Public Health lists the following simple tips to maintaining a healthy lifestyle:

• Measure and watch your weight.
• Limit unhealthy foods and eat healthy meals.
• Take multivitamin supplements.
• Drink water, stay hydrated, and limit sugary beverages.
• Exercise regularly and stay physically active.
• Reduce sitting and screen time.
• Get enough good sleep.
• Limit alcohol intake.
• Find ways to manage your emotions.
• Use an app to track your movement, sleep, and heart rate.

These habits are important for you and our children’s growing bodies and minds, but if you are working on developing healthy habits, then try to tackle just one at a time.

If you found this information beneficial, and want to learn more about developing individuals habits, come see me at Access Urgent Care. I would love to share more tips with you!

Above all, remember: health is a journey, not a destination.

For More Information

Center for Disease Control, "Childhood Nutrition Facts"

Cleveland Clinic, "Probiotics"

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Access Urgent Care is a locally owned, community-driven urgent care clinic in Lake Charles that provides affordable, accessible healthcare to a growing region. Their team of ER-trained, experienced providers are available seven days a week. No appointments are necessary and little to no wait time is always their priority.