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Change your habits to healthy

It’s easy to slip into unhealthy eating habits if you are a shift worker. Stress, fatigue and lack of breaks at work can make preparing and eating nutritious foods tricky. Many of us juggle family and other obligations outside work, so have very little time to plan meals at work. 

My life is really full with kids and work. I am going through menopause, which has affected my sleep and energy levels. For a long time I have neglected my health, but as I entered this phase of life I knew it was time to begin prioritising my health, beginning with what I eat.
Lucia, RN. 

Changing habits – how to succeed

Not knowing where to start, Lucia brainstormed with other nursing colleagues about how to change her eating habits. She decided to make one change at a time, beginning with eating a protein based wholefoods breakfast every day.  

Changing habits is hard. Most of our behaviours are automatic and we tend to engage in them mindlessly. The best way to change a habit is to start small, and keep it simple. 

Choosing where to start – breakfast

Lucia knew from past experiences that trying to tackle too much at once usually didn’t lead to sustained change. So she committed to just eating a healthier breakfast every day for the next three months. 

Studies have shown that people who eat breakfast have a lower risk of type 2 diabetes and heart disease, and improved memory. To reduce cravings, hunger, and weight management, a higher protein breakfast is most beneficial, according to the CSIRO total wellbeing diet. 

Lucia began eating eggs or a protein smoothie for breakfast, as these were quick to make. “I definitely felt less hungry by lunchtime and I wasn’t snacking as much. I feel really good about the new choices I’ve been making, I’ve noticed a difference to my overall health.”

Tips – how to develop healthy eating habits

  1. Set an intention to prioritise healthy eating 
  2. Talk with your colleagues to share tips
  3. Commit to one change at a time to avoid overwhelm.
The best way to change your entire life is by not changing your entire life. Instead, it is best to focus on one specific habit, work on it until you master it, and make it an automatic part of your daily life. Then, repeat the process for the next habit.
James Clear

References

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