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Building Sustainable Healthy Habits: The 5 Second Rule
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Why is it so hard to discard “bad” habits and instill sustainable “healthy” ones? One reason is that most of us thrive on routine and consistency and shy away from change. The human brain actually uses various methods to stop a person from making a change. This is because change involves emotions and doing things that are different or unpredictable can be scary.

Making changes becomes even harder during times of stress, fatigue, or overwhelm. Think about all the times you’ve made New Year’s resolutions, or were excited about a new diet or exercise program, or promised yourself that you would start meditating. Then “life” got in the way and all your good intentions went out the window. This is when having a tool that allows you to take action, stick to your plan, and follow through is invaluable. One of the tools I use to stay on track is called the 5-second rule.

The 5-second rule, created by Mel Robbins, author, speaker, and life coach, is often described as the ultimate brain hack for keeping you focused and moving towards your goals. It is a tool that can help you take action in any situation.

This is the way it works:

According to Mel Robbins, when you are faced with a challenge or a decision, you only have 5 seconds to take action and make the right choice.

The tool is simple and straightforward. When making a decision or leaning towards that unhealthy food choice, procrastinating with exercise, or talking yourself out of doing something you know you really should do, you simply start to count backward  5 – 4 – 3 – 2 – 1 – GO. At GO, you take action!

The count down forces your brain to act and helps to push you toward what you know is doing the right thing, the healthy habit, the healthy choice.

This is why it works:

Although there is a lot of neuroscience behind why this works, the most simplistic explanation is that the count down takes you out of your emotional brain and engages the part of your brain that makes decisive decisions.

The fact is that we are emotional beings and most of the time we act impulsively on emotion rather than making purposeful choices.

When you count backward it shifts your thoughts away from the emotional center of your brain to the pre-frontal cortex of the brain. The prefrontal cortex is the area of the brain that is responsible for concentration, planning, and problem-solving.

It also contributes to a variety of executive functions like:

  • Predicting consequences of one’s actions

  • Managing emotional reactions and impulses

  • Processing the information around you and adapting your behavior accordingly

  • Helping you set and achieve goals

Counting backward interrupts that conversation going on in your brain about all the reasons why you don’t want to do something.

For example, your alarm goes off in the morning so you can up and exercise. But instead of getting up, you lie in bed, and swirling around in your brain are all the reasons why you don’t want to get up. Maybe your emotions are telling you that it is too cold, or you are too tired, or you just need a little more sleep. When you start to count backward, all those excuses are shut down and you are up and on the way to the gym!

 

 “The moment you have an instinct to act on a goal you must count 5-4-3-2-1 and physically move or your brain will stop you.” ~ Mel Robbins

 

I like to think about the 5-second countdown as a rocket blasting off the launch pad. We are all familiar with the 5-4-3-2-1 BLAST OFF and the excitement and action that it brings. At ZERO that rocket goes off, with great force and energy. What is interesting is that counting up from 0-5 doesn’t have the same effect, perhaps because it doesn’t relay the same excitement or urgency.

I have found the 5-second rule to be pretty effective for me. I use it frequently to get out of bed in the morning when my alarm goes off. If I am being drawn in by the smell of the bakery at the food store, I start the countdown and walk right on by. Sometimes I use it at a restaurant when I am hungry and drooling over the comfort foods on the menu. Upon ordering, I count backward… 5-4-3-2-1….and making the healthier choice is easy.

Thinking about making good health decisions is not enough, you have to take action. Most of us know what we need to do to be healthier, but all too often our brain sabotages us, and this is where I have found the 5-second rule to be very helpful.

It’s a simple, quick, and effective tool for overcoming obstacles that might be holding you back and preventing you from reaching your goals.

Try it! Let me know how it works for you!

 

Need some guidance on making your health habits sustainable? Reach out! I am always happy to help.

Susan@nurturedbones.com/703.738.4230

 

Check out all of Mel Robbin’s work at melrobbins.com 

 

 

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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