It is already 7 months into 2024.(Time flies!!!!)

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Are you crushing your health goals yet?

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If not, the solution lies in creating healthy habits.

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Today’s newsletter is to remind you…It is all about the little things that count, but we ignore them.

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For example, a few years ago, while practicing as a primary care physician, I was also guilty of ignoring the little things and common sense practices.

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I had poor eating habits, inadequate sleep, and did not manage work stress properly.

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Guess what??

I paid the price for my health- my blood pressure became elevated and and I developed belly fat.

The irony was this…

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I was a doctor but still did not practice healthy lifestyle guidelines.

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While considering what I would share today, I decided to share the habits I should have created while working as a doctor.

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Here are the top 3 lifestyle behaviors professional workers and entrepreneurs must turn into a habit

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Habit #1: Incorporate Movement

The first habit is one we all know but often overlook: movement.

Notice how I didn't say 'exercise'? That's because any form of movement counts! It could be a morning jog, dancing, etc. The key is consistency—aim for at least 30 minutes of movement every day.

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Habit #2: Manage Stress Properly

Find a stress relief technique that works for you—maybe it's yoga, meditation, or even just reading a good book.

If you struggle with stress of any kind, you can learn from my interviews with stress and wellness experts.

I have been practicing the ideas from the interview to manage my current stress. We can not avoid stress but only learn to manage it.

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​Click here to learn proven tips to help build stress resilience daily​

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Habit #3: Ensure Quality Sleep

Aim for 7-9 hours of quality sleep each night. Create a sleep-friendly environment—keep your room dark, cool, and quiet, and try to go to bed and wake up at the same time every day.

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How to Create a Lifestyle Wellness Habit

I coach my clients to focus on making incremental lifestyle changes until they reach a threshold that will help them achieve their health goals.

Just like how patients take medications for life when dealing with diseases, creating a lifestyle wellness habit can work similarly to medicine to decrease disease risk.

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You need the following 3 components to create a wellness habit:

1 Cue: To remind you to engage in the new healthy behavior

2. Routine: Act on the new healthy behaviour

3. Reward: To motivate you to keep going, especially in the early phase.

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Behavior change is a process.

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That is why I use my ACE method and the habit loop process, which are both science-backed, to help my clients change unhealthy behaviours.

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Your lifestyle can be your medicine if you make it a habit.

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It is like brushing your teeth- it becomes automatic with consistency.

Be patient with yourself, and remember mastering behavior change is the best way to prevent diseases and illnesses.
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​VIDEO FOR THE WEEK

Struggling to get started with a healthy lifestyle? Watch the video below to learn how

​How to start a healthy lifestyle​

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Talk Soon,

Dr Vecoh (MD, ACE-certified Health Coach and Behaviour Change Expert)

PS:

Here are ways I can help you:

1. ​https://tidycal.com/drvecoh/intro-meetingPS: If you are enjoying this weekly newsletter, please reply to let me know. I want to hear from you. Your kind words are appreciated and support the time and efforts I spend to research and prepare for the newsletter.

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