What’s Stopping You from Getting Healthier?

Your behavior says a lot about your overall health. Some behaviors can trigger or worsen illness, while others can help prevent and fight disease. Doctors can calculate your likelihood of developing health complications based, in part, on your behavior.

Most importantly, you have the power to change your behavior with the goal of improving how you feel tomorrow and for years to come.

“There are many factors (social, cultural, individual, psychological, familial and genetic) that contribute to the course of illness. The only one that we have control over is our behavior,” says Deborah Jones Weiss, Ph.D., investigator and professor of psychiatry and behavioral sciences at the University of Miami’s Miller School of Medicine. “Your behavior is the pathway to good health.”

Which behaviors can benefit your health?

• See doctors, dentists and mental health professionals regularly and as needed, without delay.
• Take your medications as prescribed.
• Follow through with disease screening/testing recommendations (based on your age and other risk factors).
• Limit alcohol consumption.
• Avoid illicit drugs.
• Don’t smoke, vape or use smokeless tobacco.
• Maintain daily personal hygiene (skin, hair, nail and dental maintenance to avoid infection).
• Lead an active lifestyle; move your body more.
• Follow a heart-healthy diet (low in sugar, processed foods and fried foods and high in fiber-rich vegetables and lean proteins).
• Stay socially active with loved ones, friends and colleagues.
• Prioritize your sleep (7 to 9 hours daily).
• Limit behaviors that can lead to STIs (unprotected sex, sex with multiple partners, IV drug use, sex while intoxicated and anal sex). Some common and easily transmissible infections can develop into cancer, liver disease and other conditions that can be dangerous without medical treatment.

Can I really change my behavior?

“Behavioral changes are difficult — just ask anyone who has tried to quit smoking, commit to a diet or exercise program, or promise themselves that they’ll change their use of alcohol or go to bed earlier,” Dr. Jones Weiss says. “New Year’s resolutions are numerous. Why do we make them, why don’t they pan out, and what can contribute to their success?

“For example, let’s say your physician tells you that you have high cholesterol. They may recommend taking a statin, exercising, changing your diet and improving your sleep,” she says. “Which one of these recommendations will you follow long-term? As we develop healthy habits, with practice, they can begin to cluster together, creating an overall healthy lifestyle.”

Make it a habit.

To establish a new healthy habit, you must consistently engage in a behavior for about a month. Once it becomes a habit, you don’t have to debate with yourself every day about whether or not you’re going to do something like go to the gym, meditate, or avoid fast food for lunch. Eventually, the new, healthy habit becomes part of your routine and your lifestyle.

An all-or-nothing mindset usually doesn’t last.

Going cold turkey may be necessary to change a risky or addictive behavior like substance abuse. But, it’s not the most effective approach for creating lasting change in other ways. Give yourself a little grace on those days when you don’t meet all of your health goals. Otherwise, you’ll end up throwing in the towel. Going for a walk, eating more veggies and getting an extra hour of sleep are better options than giving up today because you didn’t succeed yesterday. Aim for 80% positive changes and choices. This wiggle room will keep you consistently headed in the right direction. Perfection is not the goal.

Face your fears – you are worth it.

Avoiding the doctor, the scale, the gym or social events may all stem from fear.

“Avoidance is a typical fear response,” Dr. Jones Weiss says. “Many people avoid health care because they’re afraid of discovering illness, but early intervention is a lifesaver. Fear of pain and suffering is another factor that people are concerned about when faced with a serious illness. Many people avoid dental visits out of fear of pain, but oral health has an important link to heart health. Your provider can play an important role in assuring you that you will not suffer needlessly.”

Ask yourself, what’s the worst possible outcome? If you finally go to the doctor and receive some warnings about your health, that doesn’t really change the outcome. Understanding your health status and risks actually empowers you to make informed decisions.

Through your behavior, you can change the outcome.

This also applies to stepping onto the scale, taking your medications, or entering social situations that may intimidate you.

Not taking care of yourself may be the response to many challenges, including limitations to health care, transportation, financial resources and time off from work and family responsibilities.

“Not adhering to medical interventions and recommendations can have a variety of causes, one of which is poor communication between doctor and patient,” Dr. Jones Weiss says. “Physician visits are very short, and patients often have high anxiety regarding their conditions, which prevents them from remembering what happened and what was said during doctor visits.

Only about 40% of what is heard in a visit is actually retained by patients.

Dr. Deborah Jones Weiss

How can I get more out of my doctor visits?

Record these conversations on your phone, listen to the recording later and take notes on actionable recommendations. Read over any handouts or online resources provided by your doctor’s office.

It’s also a good idea to take a trusted partner, family member or friend with you to necessary doctor appointments so they can remind you of what was said and what you’re supposed to do next.

“When you take a friend to your doctor’s visit, you can increase the amount of information you retain and enjoy social support,” Dr. Jones Weiss says. “I have seen women team up for breast exams, making it a shared experience.”

Need a ride?

“There are programs in which health insurance companies actually pay for transportation to doctor visits or to pick up and deliver medications,” Dr. Jones Weiss says. “Some employers have programs that include free exercise programs, reduced-cost gym memberships, or professional nutrition guidance.”

Many employers and health insurance companies provide smoking cessation programs and a few complimentary mental health visits.

You can find healthy, low-cost, easy recipes online that your whole family will enjoy. YouTube is loaded with beginner-friendly at-home workouts for people of all abilities. Many organizations offer support groups for those managing addiction, various medical conditions and lifestyle challenges.

You can also turn to your community for support. “Social support from your family, friends, acquaintances and colleagues can also play a role in breaking down avoidant behaviors,” she says. Make fitness a family affair and get everyone to make healthier choices.

Dana Kantrowitz is a regular contributor to UHealth’s news service.

Tags: avoid disease, behavior and wellness, Dr. Deborah Jones Weiss, healthy choices