Healthwatch by Shyft

Habits

Wellness

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some of our expert instructors and here’s their advice on how to build an exercise habit for 2024: Make your goals SMART When making our new year resolutions, we often tend to think in abstracts. Making goals sound like ‘I’m going to lose weight’ or ‘I will become fitter’ is setting us up for failure since we don’t have any measure of success. Studies have shown that the more concrete the goals are - broken down to micro-steps - the more likely you are to stick to them. Experts suggest making your exercise goals as SMART as possible - that is, Specific, Measurable, Attainable, Relevant and Time-bound. So, instead of saying ‘I will become fitter’, a SMART-er goal would be to say ‘I will lose 5 kgs by March.’ It’s also important to remember that our brain loves success - so make sure your goal is attainable. If you’re just starting out, instead of setting a goal of going to yoga class five times a week, set yourself up for success by keeping your goal to three days a week. If you have trouble sticking to your exercise routine, try a bootcamp which will give you specific outcomes within a given time period, which might motivate you to keep exercising throughout the year.  Avoid the ‘all or nothing’ trap All or nothing is a common cognitive distortion that we fall into. It’s the trap of not going to the gym for a week and thinking ‘I always do this. I should give up’ or not seeing the results we hoped for even after weeks of exercising and thinking ‘this never works. What’s the point?’ We often fall into the two binaries of all or nothing, when actually progress trumps perfection, especially when you’re trying to build an exercise habit. Instead, accept that you’re going to have good days and bad days - and that’s okay. The trick is to reframe your thoughts: instead of thinking, ‘this is never going to work’ try ‘this hasn’t worked yet’; instead of ‘I only have half an hour to exercise today, there’s no point working out today,’ try thinking, ‘Half an hour exercise is better than no exercise at all, and I can do my usual hour tomorrow.’  Try Temptation Bundling Another easy way to try and trick your brain into building an exercise habit is through ‘temptation bundling’. Coined by Wharton behavioral economist Katherine Milkman, it is theto tie together things that your brain views as rewards - things that give you pleasure - with the things you view as a chore or can’t see the immediate benefits of - like exercising. Experts say that it can lead to great results while trying to build a habit. For example, if you really like watching TV shows, you can try to bundle that temptation with time at the gym. That way you can look forward to catching up on your show while you’re on the treadmill at the gym, making it more likely that you will consistently turn up. Or, if you love listening to music or a podcast, you turn that on only while attending your yoga sessions which, again, helps you build  a habit. It will be easier to get started and, once you’ve become consistent, easier to let go of the need to reward yourself.   Make it easy  We often fall behind on our fitness goals because we expect too much of ourselves. Instead, when you’re trying to build a habit, make it as easy as possible to do. For example, if you have trouble waking up early, you might find it difficult to wake up early and hit the gym before you go to work. Instead, experts suggest, make the behavior easy by signing up for an online class, so that you can do it from the comfort of your home. If you have trouble getting back from work and heading out to the gym because you’re too comfortable on the couch, try packing your gym clothes and going straight from work. Keep your exercising gear out and visible (some people have even had luck wearing it to bed!), prepare your pre-workout meal, and give yourself as few excuses as possible to not take the action. Making your behavior as easy as possible is the first step towards achieving it. Get support  Research has found that working collaboratively often leads to better results and more accountability than doing things in isolation. Find yourself an exercise partner, join a yoga group, or a community of people who are also interested in the same forms of exercise you find fun. Having a partner to keep you consistent and make exercising more fun can go a long way in building an exercise habit.  Looking for a health buddy in 2024? Check out our Health and Wellness Whatsapp Community. 

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Habits

Developing healthy habits, such as getting enough sleep, exercising regularly, and practicing stress management, can improve overall wellness and reduce the risk of chronic diseases.

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

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5 minutes

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calendar

28 Dec 2023

Editor’s pick

Managing Holiday Weight Gain: Myths v/s Realities

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most…

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7 minutes

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22 Dec 2023

Editor’s pick

Breaking patterns and addictions- understanding harmful health habits

Breaking patterns and addictions- understanding harmful health habits

We all have habits that we wish we could break. Whether it's smoking, excessive drinking, overeating, or not getting enough exercise, harmful health habits can be difficult to break. These habits are often deeply ingrained patterns of behaviour that have developed over years, if not decades. But breaking these patterns and addictions is essential for our overall health and well-being. Harmful health habits are often deeply ingrained patterns of behaviour that have developed over years, if not decades. These habits…

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5 minutes

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19 Aug 2023

Featured

How to form sustainable healthy habits: Ways backed by psychology

How to form sustainable healthy habits: Ways backed by psychology

Many of us struggle with making healthy habits stick and often find ourselves falling back into old habits. In this blog post, we'll be discussing five tips for forming sustainable healthy habits that you can incorporate into your daily routine. We'll be sharing some psychological facts to back up our advice and keep you motivated along the way. Whether you're looking to start exercising regularly, eating healthier, or simply improving your overall well-being, these tips will help you on your…

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4 minutes

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05 Aug 2023

Most read

6 best habit formation books to read in 2023

6 best habit formation books to read in 2023

Are you struggling to form healthy habits that stick? You're not alone. Many of us have experienced the frustration of trying to form healthy habits, only to give up after a few days or weeks. Whether it's exercising regularly, eating a healthy diet, or managing stress, forming new habits can be challenging. But don't give up hope - there are many resources available to help you on your journey to better health and well-being. One of the best resources for…

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4 minutes

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28 Jul 2023

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Making and breaking: Habits

Making and breaking: Habits

Habits are a fundamental part of our lives. They dictate our daily routines, shape our behaviour, and ultimately determine our long-term outcomes. Whether we're looking to adopt new healthy habits or break old bad ones, understanding the science of habit formation is key. In this blog post, we'll explore some practical tips and strategies for making and breaking old habits. Making New Habits The first step in making new habits is to identify the specific behaviour you want to adopt.…

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4 minutes

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23 Jul 2023

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10 Habits to quit right now

10 Habits to quit right now

We all have habits, both good and bad, that shape our lives. While cultivating positive habits can be life-changing, it is equally important to recognize and eliminate harmful habits that hold us back. In this article, we will discuss ten habits that you should quit right now to improve your health and well-being. Binge-Watching Binge-watching is a popular pastime, but it can have serious consequences on your health. Sitting for prolonged periods can lead to weight gain, back pain, and…

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3 minutes

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23 Jul 2023

Discover the 3 Rs of Habit Change

Discover the 3 Rs of Habit Change

The Three Rs of Habit Change: How to Break Bad Habits and Form Good Ones Habits are a fundamental part of human behavior. From the way we brush our teeth to the route we take to work, our lives are full of repeated actions that have become automatic over time. But while habits can simplify our lives and free up mental energy, they can also have negative consequences. Bad habits like smoking, overeating, and procrastination can have serious impacts on…

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5 minutes

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15 Jul 2023

Featured

The Top 6 Simple Habits for a Thriving Gut

The Top 6 Simple Habits for a Thriving Gut

Your gut is the silent hero of your health, silently working behind the scenes to keep you feeling your best. The key to a healthy body lies within the depths of your gut, where a delicate balance of bacteria determines your overall well-being. But have you wondered how your gut will do it all without your support? Gut health is one of the most important and often overlooked aspects of overall health. In this blog, let’s explore the various habits…

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4 minutes

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11 Apr 2023

Featured

Motivating your loved ones: change their habits

Motivating your loved ones: change their habits

Motivating a loved one to change their habits can be a tricky and sensitive matter. Whether it's quitting smoking, eating healthier, or exercising more, changing habits is not an easy feat. As someone who cares about them, you may want to encourage and support them in making these changes. However, you may also find yourself struggling to motivate them, especially if they are resistant to change. The good news is that with the right approach and mindset, you can help…

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4 minutes

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07 Apr 2023

Revamping Your Eating Habits: Proven Scientific Strategies for Lasting Change

Revamping Your Eating Habits: Proven Scientific Strategies for Lasting Change

Changing food habits can be a difficult task. We all have our favourite foods and eating patterns that are ingrained in our routines. However, with the rise of chronic diseases such as obesity, diabetes, and heart disease, it's essential to start thinking about our eating habits and making changes for the better. The good news is that changing food habits is not impossible, and with the right approach, you can make healthy eating a habit. In this article, we will…

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4 minutes

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06 Apr 2023

The Gut Health-Disrupting Side Effects of Antibiotics You Need to Know

The Gut Health-Disrupting Side Effects of Antibiotics You Need to Know

Antibiotics: the life-saving wonder drugs that can also wreak havoc on your gut health. Antibiotics are one of the most revolutionary discoveries of modern medicine. They have saved countless lives by fighting off deadly bacterial infections. However, despite their life-saving abilities, antibiotics can have some unintended consequences on our gut health. The gut microbiome is a vast collection of microorganisms that reside in our digestive system, consisting of trillions of bacteria, fungi, viruses, and other microorganisms. These microorganisms play a…

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3 minutes

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06 Apr 2023

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Understanding psychology of habit formation: Breaking Bad Habits

Understanding psychology of habit formation: Breaking Bad Habits

Habit formation is one of the most important aspects of our daily lives. It is well-known that humans are creatures of habit, and forming good habits can help us achieve our goals and lead healthy lifestyles. In this blog, we will delve into the science behind habit formation and how it can be used to improve our lives. The psychology of habit formation Habits are actions that we perform without conscious thought. They are formed through context-dependent repetition, where behaviour…

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5 minutes

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05 Apr 2023

Oral Care

Good oral hygiene is important for maintaining healthy teeth and gums, as well as overall health. Brushing and flossing regularly, as well as visiting the dentist for regular check-ups, can help prevent dental problems and reduce the risk of certain diseases.

The Hullabaloo around good Oral Hygiene

The Hullabaloo around good Oral Hygiene

They say that a smile is the best accessory one can wear. But what happens when your pearly whites aren't so pearly anymore? Maintaining good oral hygiene is essential not only for your dental health but also for your overall well-being. A healthy mouth can help you prevent tooth decay, gum diseases, and bad breath. In this blog, we'll discuss tips to help you maintain good oral hygiene. Tips for good oral hygiene There are a lot of things that…

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2 minutes

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15 Jul 2023

Editor’s pick

The connection between PCOS and Oral Care

The connection between PCOS and Oral Care

If you have PCOS, you may have already encountered a few issues with your oral hygiene. While no direct studies point toward the direct connection between PCOS and dental problems, there are personal observations on how PCOS may cause rancid breath or more severe dental issues also. Let’s deep dive to understand this better — What causes dental problems in people with PCOS? Insulin Resistance Insulin resistance is one of the most common symptoms of PCOS, starting in the mouth.…

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3 minutes

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07 Apr 2023

Featured articles on Habits

Check out our featured articles for a clear understanding of the latest nutrition trends and information. Empowering you to make informed choices that positively impact your health.

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some… Read more

Editor’s pick

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

book

5 minutes

|

calendar

28 Dec 2023

Editor’s pick

Discover the 3 Rs of Habit Change

5 minutes

15 Jul 2023

Discover the 3 Rs of Habit Change

The Three Rs of Habit Change: How to Break Bad Habits and Form Good Ones Habits are a fundamental part of human behavior. From the way we brush our teeth to the route we take to work, our lives are full of repeated actions that have become automatic over time. But while habits can simplify our lives and free up mental energy, they can also have negative consequences. Bad habits like smoking, overeating, and procrastination can have serious impacts on… Read more

Featured

Discover the 3 Rs of Habit Change

Discover the 3 Rs of Habit Change

The Three Rs of Habit Change: How to Break Bad Habits and Form Good Ones Habits are a fundamental part of human behavior. From the way we brush our teeth to the route we take to work, our lives are full of repeated actions that have become automatic over time. But while habits can simplify our lives and free up mental energy, they can also have negative consequences. Bad habits like smoking, overeating, and procrastination can have serious impacts on…

book

5 minutes

|

calendar

15 Jul 2023

Featured

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most… Read more

Editor’s pick

Managing Holiday Weight Gain: Myths v/s Realities

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most…

book

7 minutes

|

calendar

22 Dec 2023

Editor’s pick

The Top 6 Simple Habits for a Thriving Gut

Your gut is the silent hero of your health, silently working behind the scenes to keep you feeling your best. The key to a healthy body lies within the depths of your gut, where a delicate balance of bacteria determines your overall well-being. But have you wondered how your gut will do it all without your support? Gut health is one of the most important and often overlooked aspects of overall health. In this blog, let’s explore the various habits… Read more

Featured

The Top 6 Simple Habits for a Thriving Gut

The Top 6 Simple Habits for a Thriving Gut

Your gut is the silent hero of your health, silently working behind the scenes to keep you feeling your best. The key to a healthy body lies within the depths of your gut, where a delicate balance of bacteria determines your overall well-being. But have you wondered how your gut will do it all without your support? Gut health is one of the most important and often overlooked aspects of overall health. In this blog, let’s explore the various habits…

book

4 minutes

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calendar

11 Apr 2023

Featured

Skin and Hair

Taking care of your skin and hair is an important part of overall wellness. Regularly moisturizing, protecting your skin from the sun, and avoiding harsh chemicals can help keep your skin and hair looking and feeling healthy.

The Secret to Clear Skin? It’s All in Your Gut

The Secret to Clear Skin? It’s All in Your Gut

From acne to eczema, skin conditions can be frustrating and difficult to manage. But what if we told you that the key to healthy skin might lie in your gut? Your gut health is like the control centre of your body, responsible for digesting food, absorbing nutrients, and maintaining a healthy balance of bacteria. But did you know that the state of your gut can also affect your skin health? That's right! Research suggests that a healthy gut is crucial…

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6 minutes

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13 Aug 2023

Most read

How to manage Oily Skin?

How to manage Oily Skin?

Oily skin can be a real challenge to manage. It can make your face look shiny and greasy and lead to breakouts and acne. However, with the proper skincare routine, it is possible to keep oily skin under control and achieve a healthy, balanced complexion. This blog will discuss some of the best ways to manage oily skin. Cleanse Your Skin Twice a Day 8 Tips to Manage Oily Skin Cleansing is the most crucial step in any skincare routine,…

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3 minutes

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06 Aug 2023

Featured

Cracking the Code: Understanding and Treating Dry Skin

Cracking the Code: Understanding and Treating Dry Skin

How to manage dry skin? Dry skin is a common condition that can cause itching, flaking, and tightness. Genetic factors, harsh soaps, cold weather, and low humidity can cause it. If you're struggling with dry skin, there are several things you can do to manage the condition and keep your skin looking and feeling its best. In this blog post, we'll discuss some of the best ways to manage dry skin. Use a gentle, hydrating cleanser A gentle, hydrating cleanser…

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3 minutes

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29 Jul 2023

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Achieve those luscious locks – 5 tips for healthier hair

Achieve those luscious locks – 5 tips for healthier hair

We all want healthy, shiny, and luscious hair, but most struggle to achieve it. The work is real! Our hair loses its strength for various reasons, such as environmental pollution, unhealthy lifestyle, genetics, and lack of proper care. But worry not! In this blog, we will discuss five tips for stronger hair that will help you achieve your hair goals. Tip #1: Nourish Your Hair From the Inside Out Healthy hair starts with a healthy diet. Your hair needs nutrients…

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2 minutes

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26 May 2023

Featured

Is Sunlight Important for your Health?

Is Sunlight Important for your Health?

As the morning light tip-toes its way into our office space, we, at the editorial team of Shyft can’t help but wonder about this marvel that is — sunlight. Not only does it give us warmth and light, but it also provides us with essential nutrients that we need to survive. In this article, we’ll explore the reasons why sunlight is so important for humans, and what happens when we don’t get enough of it. Importance of Sunlight for Physical…

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3 minutes

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27 Apr 2023