Applying The Best Behavior Change Techniques At Home For Better Health

Posted on by Jesse Santiano, M.D.
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This article discusses a study that conducted a systematic review of which Behavior Change Techniques are the most effective in lowering communicable diseases like cardiovascular diseases, diabetes, and cancers and attaining better health.

The second part shows how to combine the best Behavior Techniques, “Goals and Planning,” “Feedback and Monitoring,” and “Natural Consequences” into one tool, the OODA loop.

Non-communicable diseases (NCDs) like diabetes, hypertension, and heart disease are among the leading causes of death worldwide.

A recent umbrella review published in BMC Public Health highlights the effectiveness of behavior change techniques (BCTs) in lifestyle interventions for preventing and managing these conditions. T

his research provides valuable insights into how individuals can take control of their health using inexpensive, evidence-based strategies at home.

Key Findings From the Study

The review synthesized findings from multiple systematic reviews to identify the most effective behavior change techniques for preventing and managing non-communicable diseases (NCDs). Key techniques include:

  1. Goal Setting: Establishing clear, achievable health goals.
  2. Self-Monitoring: Regularly tracking health behaviors and outcomes (e.g., diet, exercise, or blood pressure).
  3. Personalized Feedback: Using information from tracking to adjust behaviors and improve results.

The study concluded that interventions incorporating these techniques could significantly improve health outcomes and reduce NCD risk factors.

Reference: “Effectiveness of behavior change techniques in lifestyle interventions for non-communicable diseases: an umbrella review.” BMC Public Health. (2024).

Applying the OODA Loop for Better Health

Using the OODA Loop—Observe, Orient, Decide, Act—you can effectively apply behavior change techniques to achieve meaningful health improvements.

Here, we focus on two critical health goals: optimizing postprandial blood sugar and improving body composition by increasing muscle mass and reducing visceral fat.

1. Observe: Monitor Postprandial Blood Sugar and Body Composition

1.1 Why Postprandial Blood Sugar is Important:

    • A postprandial (after-meal) blood sugar level of 155 mg/dL or less is a key target because higher levels are strong predictors of long-term health risks:
      • Cardiovascular Disease: Elevated postprandial glucose is linked to an increased risk of cardiovascular events.
        • Reference: Ceriello, A., et al. (2016). An Overall Glance of Evidence Supportive of One-Hour and Two-Hour Postload Plasma Glucose Levels as Predictors of Long-Term Cardiovascular Events.
      • All-Cause Mortality: Chronic post-meal hyperglycemia significantly raises all-cause mortality risk in individuals with Type 2 diabetes.
        • Reference: Cavalot, F., et al. (2011). Postprandial Blood Glucose Predicts Cardiovascular Events and All-Cause Mortality in Type 2 Diabetes in a 14-Year Follow-Up.
      • Cancer Risk: Persistent high glucose levels promote inflammation and insulin resistance, contributing to cancer development.
        • Reference: He S. et al. (2022) Cancer and its predictors in Chinese adults with newly diagnosed diabetes and impaired glucose tolerance (IGT): a 30-year follow-up of the Da Qing IGT and Diabetes Study

1.2 Monitor Body Composition:

    • Measuring muscle mass and visceral fat is crucial as:
      • Higher muscle mass improves insulin sensitivity and metabolic health.
      • Lower visceral fat reduces the risk of cardiovascular diseases, diabetes, and inflammation-related conditions.

Inexpensive Tools for Monitoring:

Body Measure Tape
Body Measure Tape

 

2. Orient: Set Realistic Health Goals

  • Based on your observations, set the following SMART  (Specific, Measurable, Achievable, Relevant, Time-bound) goals:

2.1 Postprandial Blood Sugar:

The Best Preload Foods to Lower Your Sugar

2.2 Body Composition:

3. Decide: Plan Strategies to Meet Your Goals

3.1 Postprandial Blood Sugar Management:

    • Choose meals with a low glycemic load (e.g., vegetables, lean protein, and healthy fats).
    • Limit refined carbohydrates and sugar-sweetened beverages, which spike blood sugar.
    • Walk for 15-20 minutes after meals to improve glucose clearance.

3.2 Building Muscle and Reducing Visceral Fat:

    • Strength Training: Perform simple bodyweight exercises at home (e.g., push-ups, squats) or use inexpensive resistance bands.
    • Dietary Adjustments: Add protein-rich, affordable foods like eggs, lentils, and beans to support muscle growth.
    • Daily Activity: Incorporate small lifestyle changes like using stairs instead of elevators and carrying groceries to engage muscles.

4. Act: Implement and Track Your Progress

4.1 Postprandial Blood Sugar:

    • Use a glucometer after meals and note your readings in a health journal. Based on trends, adjust your diet and activity.
    • Celebrate small successes, such as consistently staying under 155 mg/dL for a week.

4.2 Body Composition:

    • Weigh yourself weekly using the bioimpedance scale to monitor muscle mass and fat percentage.
    • Measure your waist circumference monthly, aiming for reductions as visceral fat decreases.
    • Increase exercise intensity as your fitness improves.

4.3 Create Accountability:

    • Share your goals with a friend or family member who can support and motivate you.
    • Use free tracking apps like MyFitnessPal for consistency.

The Loop in the OODA Framework: Refining Health Goals for Continuous Improvement

The “Loop” in the OODA (Observe, Orient, Decide, Act) framework emphasizes the dynamic nature of behavior change and goal-setting.

After completing the Act phase, the results inform the next cycle, ensuring continuous progress and adjustments are based on accurate data.

This creates a positive feedback loop that enhances decision-making and outcomes.

How the Loop Works

1. Act Phase Results:

    • The actions taken in the previous cycle (e.g., dietary changes or exercise routines) yield measurable outcomes, such as lower postprandial blood sugar or improved body composition.
    • These results provide insights into what’s working and what isn’t.

2. Back to Observation:

    • After the Act phase, re-enter the Observe phase by reviewing the data collected:
      • Did your postprandial blood sugar consistently fall below 155 mg/dL?
      • Is your muscle mass increasing while your waist circumference is shrinking?
    • Identify any discrepancies or areas where progress stalled.

3. Reassess Goals in Orientation:

    • Use the new data to refine or modify your goals:
      • If postprandial glucose has stabilized at the target level, consider adding a new goal, such as improving fasting blood sugar.
      • If muscle mass has increased but visceral fat remains high, reassess your exercise or dietary strategy.

4. Adapt Strategies in the Decision Phase:

    • Based on the updated goals, tweak your plan:
      • For example, add higher-intensity resistance exercises to build more muscle or incorporate more fiber-rich foods to reduce visceral fat.

5. Re-Implement in Act Phase:

    • Apply the refined strategies and continue tracking progress. Your approach will become more personalized and effective with each iteration of the loop.

Why the Loop Matters: A Positive Feedback Cycle

The loop creates a positive feedback system that enables:

  1. Error Correction:
    • Mistakes or misaligned strategies are quickly identified and corrected.
    • For instance, if certain foods are causing unexpected glucose spikes, they can be eliminated in the next cycle.
  2. Enhanced Motivation:
    • Tracking and seeing measurable progress (e.g., lower blood sugar or smaller waistline) reinforces commitment to your health goals.
  3. Dynamic Goal Setting:
    • Goals evolve as your health improves. For example:
      • Once postprandial blood sugar is under control, shift focus to reducing fasting blood glucose or improving HbA1c levels.
      • After achieving initial muscle growth, aim to enhance functional fitness, like endurance or strength.
  4. Long-Term Sustainability:
    • The iterative nature of the loop prevents stagnation. Continuous learning and adaptation keep the process engaging and relevant.

Making These Techniques Work for You

By applying the OODA Loop, you can continuously refine your approach to achieving optimal health outcomes.

Start by observing and measuring your current status, setting realistic and actionable goals, deciding on appropriate strategies, and acting consistently.

This cycle ensures you can adapt to challenges and sustain progress over time. Make that OODA Loop work for you!

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References

  1. “Effectiveness of behavior change techniques in lifestyle interventions for non-communicable diseases: an umbrella review.” BMC Public Health. 2024.
  2. Saltiel, A. R., & Olefsky, J. M. (2017). “Inflammatory Mechanisms Linking Obesity and Metabolic Disease.” The Journal of Clinical Investigation.
  3. Ceriello, A., et al. (2016). “An Overall Glance of Evidence Supportive of One-Hour and Two-Hour Postload Plasma Glucose Levels as Predictors of Long-Term Cardiovascular Events.” International Journal of Endocrinology.
  4. Cavalot, F., et al. (2011). “Postprandial Blood Glucose Predicts Cardiovascular Events and All-Cause Mortality in Type 2 Diabetes in a 14-Year Follow-Up.” Diabetes Care.

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