health and wellness
6 Ways to Build Lasting Healthy Habits
Starting on a path toward healthy habits is often easier than maintaining them long term. This year, you can avoid a major pitfall of healthy resolutions and build healthy habits that stick by working small, positive steps into your daily life.
Last Updated on November 22, 2024 by Daily News Staff
(Family Features) Starting on a path toward healthy habits is often easier than maintaining them long term. This year, you can avoid a major pitfall of healthy resolutions and build healthy habits that stick by working small, positive steps into your daily life.
In fact, healthy habits are the first suggested treatment strategy for people whose blood pressure and cholesterol levels are creeping higher than normal, according to an American Heart Association scientific statement.
“The current guidelines for managing high blood pressure and cholesterol recognize that otherwise healthy individuals with mildly or moderately elevated levels of these cardiovascular risk factors should actively attempt to reduce these risks, and increasing physical activity is a great place to start,” said Bethany Barone Gibbs, Ph.D., chair of the statement writing group and chair of the department of epidemiology and biostatistics at West Virginia University School of Public Health.
These six ideas from the American Heart Association’s Healthy for Good Habit Coach can help.
Bust Common Habit-Building Myths
You may be surprised to learn the truth about creating and sticking to healthy habits. One myth is getting healthy means doing things you don’t like. Research shows positive emotions make habits stick, so set your intentions on something you enjoy. Another misconception is big results require big changes, which may lead to overly ambitious habits. However, the simpler the routine is, the more likely it is to become habit.
Work with Your “Brain Loops”
Your brain creates “loops” for habits made up of three things: a cue, a routine and a reward. Each time the loop is repeated, it becomes more routine and may become automatic. Knowing this, you can design cues for developing new, healthy habits, such as setting walking shoes by the bed to start a walking habit. The routine is putting on the shoes and walking around the block, and the reward is the pleasant sensations and brighter mood from a morning stroll.
Create Cues That Work for You
Most successful health habits begin with a cue. The cue can be external in your environment or internal in terms of your mindset. The more consistent the cue, the more likely it is to trigger the habit. Hacking your brain’s reminder system can help you remember your cue. Some examples of visual cues are placing a sticky note where you’ll see it often, keeping a water bottle on your desk or refrigerating fresh veggies at eye level.
Build a Routine That Supports Your Goals
Positive and consistent habits are important to achieve your personal goals. Small habits done consistently can add up to big results. To create a new healthy habit, think through the steps that could lead to your desired outcome. Ask yourself whether you want to do it, if it’s easy and if it’s high impact. It’s important to choose habits that make a difference and move you closer to your goals.
For example, if one of your goals is improving your heart health, a meaningful habit might be to move more. Increasing physical activity can help lower blood pressure and cholesterol along with many other health benefits, Gibbs said.
“Every little bit of activity is better than none,” she said. “Even small initial increases of 5-10 minutes a day can yield health benefits.”
Use Rewards to Make Habits Stick
Start by choosing a habit you enjoy that’s rewarding by itself. If you’re more of a dancer than runner, increase your physical activity with an upbeat dance class. You might also look for a more enjoyable version of a new habit, such as getting more fruits and veggies by sipping on a delicious smoothie.
Understand Resets are Part of the Process
New habits are experiments. If they don’t stick, you haven’t failed. Instead, you’ve learned what doesn’t work, which is useful. Get curious and ask yourself which part of the habit didn’t work for you. Maybe the cue was ineffective. Maybe the steps of the routine were too ambitious and you need to split them into smaller, easier steps. If you realize you don’t enjoy the habit, stop doing it and try something else.
Find more inspiration and ideas to jumpstart healthy habits this year at heart.org/habits.
Photos courtesy of Getty Images
SOURCE:
American Heart Association
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Last Updated on May 13, 2026 by Daily News Staff
A Healthier, Greener Home: Eco-Friendly Cleaning Hacks
(Feature Impact) Keeping your home clean doesn’t have to mean filling your cabinets with harsh chemicals or single-use cleaning products. In fact, some of the most effective solutions may already be in your pantry.
By swapping a few everyday products for simple, eco-friendly solutions, you can clean effectively, save money and make your home a little greener. If you’re looking to reduce waste, cut back on toxins and simplify your cleaning routine, natural ingredients like vinegar, baking soda and lemon can deliver results while also being safer for your home – and the environment.
Make Your Own All-Purpose Cleaner
Instead of buying multiple cleaners for different surfaces, try a DIY solution that works in many areas of the home. In a spray bottle, combine 1 cup white vinegar, 1 cup water and 10 drops of the essential oil of your choice – such as lemon, lavender or tea tree – then use it on countertops, sinks, glass and other surfaces to curb grease and grime. Avoid using vinegar-based cleaners on natural stone like granite or marble, however, as its acidity can cause damage.
Let Baking Soda Do the Scrubbing
One of the most versatile eco-friendly cleaners around, baking soda acts as a gentle abrasive that helps lift stains without scratching surfaces. Simply sprinkle baking soda onto sinks, bathtubs, cookware, stovetops or tile grout then scrub with a damp sponge or cloth for a sparkling clean finish.
Freshen Carpets Naturally
Carpets and rugs can trap odors, but a DIY deodorizer made of 1 cup baking soda and 10-15 drops of the essential oil of your choice can replace chemical sprays and keep floor surfaces smelling fresh. Just sprinkle across the carpet, let sit for 15-20 minutes then vacuum.
Use Lemon to Cut Grease and Stains
Lemon juice is a powerful natural cleaner due to its acidity and antibacterial properties. It can leave behind a fresh scent when used to clean cutting boards, remove soap scum and water spots or deodorize garbage disposals. For stubborn grime, mix lemon juice with baking soda to create a paste that can tackle tough surface stains.
Naturally Deodorize Drains
If your kitchen sink smells unpleasant, skip the harsh chemical drain cleaners. Pour 1/2 cup baking soda down the drain then add 1/2 cup white vinegar. Let the mixture fizz a few minutes then flush with hot water to help loosen buildup while neutralizing odors.
Polish Stainless Steel with Pantry Staples
Remove grimy fingerprints and give stainless steel appliances a streak-free shine with a simple mixture of 1 tablespoon white vinegar and 1 tablespoon olive oil.
Find more DIY, eco-friendly cleaning tips and tricks at eLivingtoday.com.
Photo courtesy of Shutterstock
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Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
Food and Beverage
Balance Your Plate with Produce, Protein and Whole Grains
Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.
(Feature Impact) Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.
Nutritious meal-planning can be easy, affordable and delicious – and it all starts with a little balance. Consider this advice from the American Heart Association’s Healthy for Good initiative, nationally sponsored by the Egg Nutrition Center, to adequately round out a healthy plate.
Fill Half Your Plate with Fruits and Veggies
Loaded with nutrients, fresh produce is a perfect place to start each plate. Fill about half your plate with combinations of bananas, strawberries, blueberries, sweet potatoes, peas, carrots and more of your favorites. To boost variety with each meal, look for fruit and veggie blends or step out of your usual routine and try something new.
Grocery tip: Frozen fruits and veggies are often cheaper and just as delicious as their fresh counterparts. It’s frozen right after it’s picked, locking in freshness for a longer shelf life. Just be sure to avoid products with added salt or sugar.
Carve Out a Quarter of the Plate for Powerful Proteins
Healthy food isn’t just fuel. It should be easy and nourish you, too. Look for versatile solutions that provide a protein power-up like skinless chicken breast, no-salt-added beans, low-sodium tuna, tofu or eggs.
High-quality protein from foods, along with a balanced diet and regular exercise, can help support the muscles in your body. Eggs are an example, along with lean animal protein and some plant-based proteins. According to the American Heart Association’s guidelines, healthy people can include up to one whole egg daily, and up to seven per week, as part of a heart-healthy diet. For older adults with normal cholesterol, two eggs per day is acceptable.
Eggs deliver both protein and choline, nutrients that help support growing brains and bodies, especially early in life. In fact, many Americans don’t get enough choline, a critical nutrient for supporting brain development, memory and mood.
Grocery tip: Stock up on proteins that offer both versatility and affordability, helping you cook multiple meals per week without putting a dent in your wallet. Eggs are a perfect example as they can be used at any meal, not just breakfast – try them in wraps or omelets in the morning, hard-boil them to go with a lunchtime salad or add to a frittata at dinner.
Save a Corner for Whole Grains
Finally, fill that last quarter of the plate with ready-to-go whole grains, many of which provide dietary fiber that can support a healthy heart and healthy digestion. Conversely, most refined grains contain little or no fiber.
Examples of whole grains include barley, brown rice, corn, oatmeal, rolled or steel-cut oats, popcorn, quinoa, sorghum and wild rice, along with products labeled “whole grain” or “whole wheat” like bread or pasta.
Grocery tip: Look for whole grains that can make mealtime a cinch. Corn tortillas, instant oats and even popcorn can help you create nutritious plates and better-for-you snacks with the snap of your fingers. Try keeping packets of pre-cooked brown rice on hand to bulk up favorite dishes or toss with leftovers to round out a healthy plate.
Visit Heart.org to discover more nutrition guidance for heart-healthy meals.
3 Tips to Complement a Healthy, Balanced Plate
Nutrition isn’t just about what’s on your plate – it’s also about what’s next to it and how much is on it. Pair a balanced meal with this advice to help take healthy eating to the next level.
Stay Hydrated
If it’s not already a habit, add a glass of water to each meal. Staying hydrated helps your heart pump blood throughout the body, get rid of waste and regulate body temperature. While water is the best source of hydration, water-rich foods like fruits and vegetables can also play a role.
Watch Portion Sizes
Pay attention to suggested servings from your favorite food groups. For example, one slice of whole-grain bread, 1/2 cup of cooked pasta and two ounces of cheese (about the size of a domino) are the suggested serving sizes for these popular foods.
You can serve and eat smaller portions by:
- When cooking at home, offer the proper serving size to each family member then put extra food away for leftovers.
- When dining out, skip appetizers and split your meal with a friend or partner.
- Avoid eating while watching TV or at your computer. It may be harder to control how much you’re eating if you’re not paying full attention.
- Mindfully measure out your snacks – even fruits and veggies – into appropriate portions before serving instead of helping yourself directly from the bag or box.
Limit Salt
While sodium supports vital functions like controlling your body’s fluid balance, excess sodium in your bloodstream pulls water into the blood vessels, increasing the amount of blood inside them and thus increasing blood pressure. More than 70% of the sodium people eat comes from packaged, prepared and restaurant foods due to salt added for flavoring, stabilizing, preserving and reducing bacterial risk, according to the American Heart Association.
Cutting back on sodium can help reduce the rise in blood pressure that occurs as you age, even if you don’t have high blood pressure now. It may also help reduce the risk of heart attack, heart failure, kidney disease and more.
Try cooking more meals at home where you can control sodium intake, flavoring foods with herbs and spices instead of table salt and rinsing canned beans and vegetables to wash away excess sodium.
Photo courtesy of Shutterstock (family preparing meal)
SOURCE:
Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
health and wellness
Warmer temps bring soaring tick populations – here’s how to stay safe from Lyme disease
Tick bites are rising in 2026. Learn where Lyme disease is spreading, early symptoms like the bull’s-eye rash, treatment options, and practical ways to prevent tick bites.
Lakshmi Chauhan, University of Colorado Anschutz
Spring’s warmer weather lures people outdoors – and into possible contact with ticks that spread Lyme disease.
Already, the 2026 tick season is booming. On April 23, the Centers for Disease Control and Prevention warned that emergency room visits due to tick bites are at their highest level since 2017. That may portend an especially severe season for Lyme disease and other tick-borne illnesses.
State health departments reported more than 89,000 cases of Lyme disease in 2023, the last year for which data is available. But public health experts believe that close to 500,000 people in the U.S. get Lyme disease every year.
As an infectious disease doctor with experience treating some of this infection’s long-term outcomes, I know that Lyme disease can be tricky because people often don’t notice tick bites and may overlook early symptoms of an infection. But left untreated, the infection can cause serious lingering – and even permanent – health issues.
Here’s what you need to know about Lyme disease to stay safe this season:
What causes Lyme disease?
Lyme disease, named after the Connecticut town where the disease was first identified in 1975, is caused by a group of bacteria called Borrelia – most often, the species Borrelia burgdorferi.
Deer ticks – also called black-legged ticks, and members of a group called Ixodes – transmit the disease after feeding on an infected animal, usually a bird, mouse or deer. When they then bite a person, they can transmit the bacteria into the person’s bloodstream.
Usually, the tick must attach for 24-48 hours to transmit the bacteria causing Lyme disease.
Where and when does Lyme disease occur?
Lyme disease can occur in most regions where deer ticks live.
These ticks are most active in late spring, summer and fall – usually April to November in most regions. They emerge when the temperature is above freezing. In years when winter is shorter, ticks can emerge earlier. And they may be active year-round in regions where freezing temperatures are rare.
Approximately 90% of U.S. cases are reported from states in the Northeast, mid-Atlantic from Virginia to eastern Canada, and Upper Midwest regions including Wisconsin, Michigan and Minnesota. A few cases occasionally pop up in California, Oregon and Washington.
Since 1995, the incidence of Lyme disease in the U.S. has almost doubled.
Warmer weather and changes in rainfall patterns now allow ticks to survive in new regions of the country – and for longer periods. But even in regions where ticks lived before, Lyme disease has become more common due to increases in deer populations. As woodland areas are increasingly being developed, it may be bringing the habitat of deer and mice closer to people, increasing the risk of transmission.
Lyme disease symptoms to watch for
Early symptoms of Lyme disease – fever, muscle aches and fatigue – generally emerge within three to 30 days after a tick bite. Another classic symptom in the first month is a target or bull’s eye rash at the site of tick bite, which occurs in about 70% to 80% of cases.
Other rashes following a tick bite can also occur. Some may be due to irritation from the bite, and not necessarily an infection.
If you know you’ve had a tick bite and experience flu-like symptoms – or if you see a bull’s-eye rash, whether you know you were bitten or not – it’s important to check with your healthcare provider about whether you should be treated with antibiotics.
A blood test for antibodies can help confirm the infection, but it can sometimes yield a false negative result, particularly in the first couple of weeks of the disease.
In most people, the rash goes away on its own. However, treatment may shorten its duration and is important for preventing other symptoms. A two- to four-week course of antibiotics can generally treat Lyme disease. Severe cases might require intravenous antibiotics.
A promising new vaccine for Lyme disease is currently being tested. In March 2026, Pfizer, the pharmaceutical company developing it, announced that in a late-stage study, the vaccine prevented the disease in 70% of people who received it.
Later Lyme symptoms
If left untreated, the bacteria that causes Lyme can spread, potentially causing longer-term symptoms. About 60% of people who get Lyme disease and don’t treat it can develop arthritis.
In rare cases, Lyme disease can also affect the heart and the nervous system. Inflammation in the brain or the tissues surrounding it, called meninges, can cause headaches and neck pain, as well as balance issues and memory and behavior changes. It can also cause nerve damage that results in numbness, tingling and muscle weakness.
These symptoms can appear right away or much later – sometimes months to years after infection. And in cases where the disease wasn’t promptly treated, late-stage symptoms can linger even after antibiotics kill the bacteria.
Scientists don’t fully understand why, but one intriguing study found that some particles from the bacteria’s cell wall leak into the joints and can persist after treatment, spurring ongoing inflammation and arthritis symptoms.
Another reason for Lyme’s long-term effects is that it can trigger autoimmune disease, which is when the immune system attacks its own cells. What’s more, because the nervous system may be particularly sensitive to damage caused by the bacteria and related inflammation, it may take an especially long time to heal. In some situations, the damage could be permanent.
Preventing Lyme disease
Until a vaccine becomes available, there are steps you and your family can take to help protect against Lyme disease:
- Use tick and insect repellents such as DEET and picaridin, which can be applied to skin, and permethrin, which is sprayed onto clothing, to keep ticks at bay. Treating clothing with permethrin may be especially beneficial, since the substance withstands several washes.
- Wear long-sleeve shirts and pants while you are gardening, hiking or walking through grass or woods to prevent tick bites. Wearing light-colored clothes makes ticks more visible, and tucking your pants into your socks can also prevent the little buggers from traveling from your pants, shoes and socks onto your legs.
- Remove your outdoor clothes immediately. Washing and drying clothes at high temperature can help kill any ticks that managed to hitch a ride. And a quick shower immediately after spending time outdoors can wash ticks off the skin before they have a chance to attach.
- If you spend time outdoors, perform daily tick checks, paying special attention to warm areas like your armpits, neck, ears and underwear line. If you find a tick attached, pull it off with tweezers, holding them perpendicular to the skin.
- If you find a tick that may have been on the skin for more than 36 hours, ask your healthcare provider whether a dose of preventive antibiotics – generally given within 72 hours of the bite – would be appropriate.
Lakshmi Chauhan, Associate Professor of Infectious Disease Medicine, University of Colorado Anschutz
This article is republished from The Conversation under a Creative Commons license. Read the original article.
