Low-Cost Changes to Improve Your Health in 2020
Expert Advice From MCMC Dietitian Tracy Dugick
“Nobody's perfect,” said Tracy Dugick, a registered dietitian
and diabetes care and education specialist at MCMC. “But if you
want to start developing healthier habits, choose one thing to work on,
like eating more fruits and vegetables, eliminating sugar-sweetened drinks
or planning a weekly menu to keep you on track.”
Aim for 30 minutes of physical activity every day, and make sure to put
it on your calendar.
"What's the one thing that you could do that you enjoy? If you're
just starting, doing small things are beneficial,” said Dugick.
“Improving health and wellness doesn't have to be expensive,”
said Brett Ratchford, organization lead for the Blue Zones Project, which
encourages community health. The Blue Zones Project recommends easy, low-cost
changes such as:
- Encourage movement by getting a dog.
- Put walking shoes or a bike in plain sight.
- Curb mindless eating by stocking smaller, 10-inch dinner plates.
- Grow a garden.
- Encourage companionship by scheduling a weekly happy hour with friends.
- Shed stress by designating a space in your home for quiet time, meditation
- Participate in a faith-based organization.
- Limit screen time, improving sleep; and discouraging mindless eating by
removing all computers, TVs and electronics from the bedroom, kitchen
and dining areas.
- Buy a bathroom scale, put it in plain sight and weigh yourself regularly.
If you need more support developing healthy habits, MCMC can help. The
registered dietitians at MCMC can provide in-depth support and education
on diabetes, heart disease, nutrition, weight management and more. For
more information, go to mcmc.net or call 541.296.7319.