Health

Making change stick

Do you struggle to change old habits, even though you desperately want to feel better? Find yourself starting new diets or exercise routines, only to give up when life gets too busy? You’re not alone - creating change and sticking with it is one of the areas of health people find hardest. But it’s also crucial, as Dr Marissa Kelaher explains.

What we do in the long term is what really impacts our well-being. And did you know it’s not actually willpower that you really need? It’s learning how to make change manageable and turning it into habit. When most people decide to improve their health, they tend to make extreme changes, then rely on motivation and self-discipline to keep going. Sadly, this isn’t helped by all the detoxes, crash diets, and myths around. But in reality, it rarely works, and is why restrictive diets simply aren’t sustainable. Motivation is great when you start off, but eventually it fades, life gets hard, and you give up, then feel even worse than when you started. This is due to how our brain works:

When we rely on willpower to change we use part of our brain (the prefrontal cortex) that’s energy intensive.

It’s also used for all those day-to-day parts of life (planning, decision making, multitasking, etc. This means that when we get tired, stressed, busy, or overwhelmed, our brain decides to prioritise the things we need for survival such as paying bills and getting the kids to school, and our willpower fails. In contrast, habits use a different part of our brain that uses very little energy - it functions on ‘autopilot’ - meaning that even if we’re tired or stressed, it’s far easier to keep change going if it’s been made into a habit.

So, the more we make new behaviours into habits, the more likely we are to keep going with them. Rather than beating yourself up next time you fail to make a change, try taking the following steps: 1. Think about WHAT you want to change, be specific. 2. Think about WHY you want to change, this needs to be something important to you. 3. Make a clear goal of exactly what you want to do and when.

4. Think through each step you need to take, and any potential challenges. 5. Don’t try to change too much at once - small gradual steps are far more effective. 6. Make yourself accountable (grab a buddy!) and reward yourself when you succeed. Nutrition is a great example - using the previous steps, try to be specific on exactly what you want to change (i.e. cut out sugar), why you want to do it (i.e. to have more energy), make a set goal (i.e. cut it down by 50% each week), then plan out each step to get there (take one thing at a time). It means the change is both achievable and sustainable.

This is the SMART goal structure: Specific (what do you want to change) Measurable (how will you change it) Attainable (is it realistic) Relevant (why is it important) Time-based (how long will you try) It sounds so simple - but it really does work. The new year is a great time to give it a go!

Tips for healthy skin

The skin is considered to be the most important organ in the body, providing internal protection and acting as a barrier to keep external aggressors out. When your skin is healthy, it can most effectively carry out its three most important functions, protection, regulation, and sensation. Owner of Eunoia Beauty, Kate Dyer, shares her top suggestions for maintaining healthy-looking and feeling skin.

Protect your skin

The most crucial aspect of maintaining the longterm health of the skin is shielding it from ultraviolet (UV) radiation from the sun. It is well known that UV exposure can harm your skin, causing cumulative damage to the structural components of the skin over time. It’s recommended to frequently reapply a sunscreen that is broad spectrum for UVA and UVB if you will be outside in the sun, even if your moisturiser or makeup contains sunscreen.

Get enough sleep

It’s not called “beauty sleep” for no reason, as this is the time the body needs to repair and regenerate skin cells. According to one study, people who didn’t get enough sleep had increased visible signs of ageing and decreased skin barrier function.

Wash your face before bed

In addition to the makeup and sunscreen you may be wearing, the skin is accumulating oil, dirt, and pollutants throughout the day. To allow the skin to properly regenerate, it is a must to thoroughly wash your face before bed. Even though washing your face is good for you, stick to 60 seconds, twice a day as overwashing can dry out the skin’s protective moisture barrier.

Consume a nutritious and varied diet

A healthy diet can improve the condition of your skin and improve your general well-being. According to research, poor eating habits and an imbalance in nutrition are important causes of skin aging.

Maintain moisture in your skin

All skin types benefit from the application of a wellformulated moisturizer, as they function to prevent water from evaporating out of the skin. To ensure that the moisturising ingredients are properly absorbed by the skin, moisturizers work best when applied while the skin is still damp.

Apply skincare in the correct order

Just as significant as the products themselves is the order in which you apply your skincare. Essences and serums should be applied first because they contain the most potent ingredients. Start with the skincare product with the thinnest consistency, as this will usually be water-based. The product that is thicker, creamier or contains oils should go last. This is because applying oil-based products first will prevent water-based ingredients from penetrating the skin, negating their effects. Moisturiser and sunscreen should always be the last steps of your routine.

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