Q: I feel like I’m too old to change my habits. Is it true that you can’t teach an old dog new tricks?
A: Judith C. Thalheimer, RD, LDN, executive editor of Tufts Health & Nutrition Letter, answers: “It’s true that people are often reluctant or unwilling to change entrenched habits, but positive change is possible (and beneficial) at any point in life (for humans, and for dogs). It just takes motivation, planning, and time.
“In a 2021 randomized controlled trial, it took the 192 participants aged 18 to 77 years 59 to 70 days to make a new nutrition behavior automatic.
“Linking the new habit to a time-based or routine-based cue were both effective. So, make a plan to link a new desired behavior to something you already do, or choose a time that fits in your schedule and be consistent. For example: walk around the block every time you get the mail, or at noon; have a glass of water at 10 AM daily, or while watching the evening news; do a free 30-minute online yoga session when you get out of bed, or every day at 4 PM.
“Behavior change is not easy, but it is possible! Be sure to pick small, achievable goals. For example, try drinking one less soft drink a day, adding a fruit to breakfast, or trying a vegetarian dish one dinner a week. When that change starts to seem normal to you, choose a new goal. Over time, repeatedly reaching small goals can add up to big change.
“The good news is, more and more research is finding that it’s never too late to adopt healthier lifestyle habits, and every little change helps. You’ve got this!”