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  • Writer's pictureLarie Marin MD

Consistency: The Key to Holistic Health and Lifestyle Transformation



In an era of quick-fix diets and ‘30-day fitness challenges’, the true cornerstone of health and wellness often gets overlooked: consistency. The modern narrative leans towards the promise of instant gratification, yet the reality of achieving lasting health benefits isn't about short-term efforts, but rather the small daily habits that form a healthy lifestyle. This encompasses various aspects of our lives: a balanced, predominantly plant-based diet, regular exercise incorporating both cardiovascular and resistance training, and maintaining proper sleep hygiene.


The Power of a Plant-Based Diet


When it comes to nutrition, consistency is instrumental. A dietary pattern that proves particularly beneficial is one that is rich in plant-based foods. Fruits, vegetables, whole grains, legumes, nuts, and seeds are not only bountiful in essential nutrients but are also low in harmful substances such as saturated fats and cholesterol. Studies show that these foods can aid in preventing chronic diseases like heart disease, diabetes, and obesity.


However, the shift towards a plant-based diet shouldn’t be seen as a restrictive, temporary regimen, but rather a lifestyle change that focuses on nourishing the body consistently. Transitioning to this lifestyle isn’t an overnight task. It involves gradually integrating more plant foods into your daily meals, consistently over time, until it becomes a habitual practice.


Balanced Exercise: Cardio and Resistance


Similarly, consistency in physical activity is just as crucial. An effective fitness routine isn't solely about intense, exhaustive workout sessions. It's about a consistent practice, combining both cardiovascular exercise, such as running or cycling, and resistance or strength training. Cardio improves heart health and burns calories, while resistance training builds muscle mass and strength, increases bone density, and helps to manage weight.


It’s recommended to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises on two or more days a week. Yet, it’s essential to remember that these are long-term goals. Start small and steadily increase the intensity and duration of your workouts as your fitness level improves. It’s the consistent effort, not the intensity, that leads to long-lasting health benefits.


The Importance of Proper Sleep


We often underestimate the power of consistent, quality sleep. Research links inadequate sleep with a host of health issues, including weight gain, heart disease, and decreased immunity. It's recommended that adults aim for seven to nine hours of sleep per night.


Achieving this regularly isn’t about a single early night, but a consistent sleep routine. This involves creating a conducive sleep environment, following a regular sleep schedule, and practicing relaxing pre-bedtime rituals. By making these small adjustments consistently, you can significantly improve your sleep quality, leading to overall better health.


Lifestyle, Not a Diet


Perhaps the most important aspect of consistency in health is shifting our mindset from seeking quick-fix diets to embracing lifestyle changes. Diets are often seen as short-term interventions, aiming to achieve rapid weight loss. However, this approach typically results in a ‘yo-yo’ effect, with weight quickly regained once the diet is stopped.


On the other hand, lifestyle changes imply a long-term commitment to healthier habits. It’s about consistently making better food choices, consistently moving your body, and consistently prioritizing your sleep.


In summary, when it comes to our health, there are no quick fixes or magic bullets. The key to success lies in the consistency of our actions. It’s the small, repeated habits – the plant-rich meals, the regular exercise, the sufficient sleep – that compound over time and lead to profound health benefits. So, let's shift our focus from the short-term fads and instead embrace a new, consistent, healthier way of living.


A book we recommend for optimal nutrition change is How Not To Diet by Michael Greger.


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