And between the fast-paced lives we lead and the seemingly constant capture of our attention, desires and taste buds, maintaining a healthy habit can sometimes seem nearly impossible. You might feel great about how committed you are to getting to yoga every morning, but you also feel guilty for quitting the Whole30 diet after just a few days. According to the CDC, we don't eat enough fruits and vegetables. In fact, only 9% of Americans meet the daily vegetable intake recommendation.
If you think we're doing better with our consumption of fruit, we're not doing it. The same report found that only 12% of Americans eat enough fruit every day. We must always act with restraint in our lives. Excessive consumption of alcohol over a long period of time greatly reduces the body's natural immune system and can hinder mental functions.
On the other hand, moderate alcohol consumption may provide some health benefits, such as reducing the risk of ischemic stroke. Recent studies showed a steady reduction of 25 to 40% in the risk of cardiovascular diseases associated with moderate alcohol consumption. The most recent consensus places the goal of moderate alcohol consumption at no more than 1 to 2 drinks a day for men and no more than 1 drink a day for women. In the United States, a drink is generally considered to be equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
As for smoking, well, there simply isn't a healthy amount of tobacco. There are many resources and support groups for quitting smoking that help people stop smoking. How long does it take to get into a habit? 21 days. And if you keep doing the activity for 90 days, it will become a lifestyle.
So, if your goal is to make a healthy habit part of your lifestyle, keep in mind that it won't feel completely natural until you pass the 90-day mark. It's easy to lose sight of creating habits when you schedule something new for your busy day or when temptations abound. If you're making regular exercise part of your lifestyle, it may not be realistic to work out for 21 straight days. You may need to take a break for a day while you take care of other matters.
The question is to take responsibility. It's recommended that you plan ahead and never let yourself be cheated two days in a row, as this could be the start of a slippery slope.