Sometimes, we look back and wish we had done some things differently. Maybe we had hoped to accomplish more, to avoid smoking, to be more assertive. We think this way, then put away these thoughts, thinking, "Ah well, it's too late now...."

But it's never too late. We must be open to the possibility that with a bit of effort we can make a change. Many of us get caught up in the mundane routines of comfortable day-to-day life, and somehow we manage to forget about ourselves. We feel it's selfish to think about ourselves or that we're too set in our ways.  This certainly isn't so.

It's not easy to change, but determination and time devoted to the creation of a better "you" will improve your life and the lives of those around you. You'll feel empowered, confident and energetic, independent, and you'll find peace of mind. People feel at ease with those who are at ease with themselves. You will be a source of strength to yourself and to those around you.

The first and most important step toward change is the desire for it. Take a stand and decide to go for it. Get in touch with your purpose in life. If you have a purpose, a goal, you have more reason to live, and live well.

When you decide to make a change, you must invest commitment. There may be times when you lapse into old habits, but don't let that dishearten you or make you think about giving up! Today's world is one of instant gratification - we want, and we get. Self-improvement is not something you can achieve so quickly; it's a slow process that requires time, patience, and self-control.

There are multiple aspects to personal health. Physical, mental, and spiritual health are all related. Each contributes to the others. A nutritious diet, regular exercise, and cultivating good habits will both reduce the risk of illness and rejuvenate you.

Diet

You need carbohydrates such as starches and sugars for energy. These are best acquired from natural, unrefined sources. try to get your carbohydrates from whole grains, red or brown rice, lentils, mung beans, and whole wheat breads and cereals. Read labels - many whole-grain or multi-grain breads contain a lot of added sugar. Try to limit sugar intake to fruits (a great substitute for sweets and chocolates) and vegetables. All of these are also rich in fiber.

Believe it or not, fats are essential, too. Some fats are good for you. Go for oily fish (salmon, mackerel, etc.) and sunflower oil, olive oil, and other vegetable oils.

Meats, including fish, are mostly protein but always choose lean meat, even when eating chicken. Soya products, grains, peas, and beans are also high in protein, but vegetarians need to mix foods to ensure fulfilling all requirements.

Drink plenty of water! Start your day with a glass of water. Drink water throughout the day and before you go to bed. Cut down on caffeine by limiting how much coffee and soda you drink. Choose herbal tea instead.

Exercise

Exercise doesn't always mean working out at a gym. Taking the dog for a walk, climbing stairs, and other daily activities also count. It's important that you get 30 minutes of moderate exercise every day.  Swimming, yoga, and stretching are exercise routines that are easy on your joints.

If you're feeling down, try a bit of exercise - it stimulates endorphins which make you happy! It also releases stress and toxins, clears your mind, strengthens your bones, joints and muscles, and controls your weight.

Good Habits

Try and get seven to eight hours of sleep every night.

If you're a smoker, try to kick the habit. There are many ways to do this - find out what works for you.

Alcohol is harmless in small amounts and may even be good for you. The key is restricting how much you drink. One unit of alcohol is the equivalent of 25 mL spirits, a pint of beer (3.5% alcohol), or 125 mL of wine (8% alcohol). Women should limit themselves to 14 units a week and men should stop at 21 units - and not all at once! Always drink lots of water with your alcohol.

Keep your mind active - do the daily crossword or Sudoku!

When you embarking on this personal makeover, take yourself into account. Set reasonable goals, targets you feel you can achieve. Once you accomplish those, you can aim a little higher. Slowly but surely you'll find your life taking a turn for the better. Staying healthy means staying happy!