The Only Three
Quality Food, Physical Activity and Sleep
It's always the same thing. Whenever you hear or read about this disease or that malady the best way to avoid them or reduce your risk is to exercise, eat healthy and get proper sleep. You want to live longer? Be able bodied and able minded? Just exercise, eat healthy and get proper sleep. You want to lose weight? You want good mental health? Just exercise, eat healthy and get proper sleep. So simple and yet, so very hard for most people. It is also spot on. Do those three things and you will only need to see a doctor for injuries unless you are unlucky (I'll get to that).
There is a lot of confusing information and misinformation out there so let's address the three things.
- Exercise - basically this means MOVE. Our bodies need movement so do things that involve putting your body in motion. It also means physically stressing your body from time to time. You need to work those muscles and get that heart rate up. At least occasionally. It doesn't have to be complex or expensive. Keep it simple and do things that you enjoy or that have to be done. If you can walk or ride a bike to run an errand instead of using a car then make that choice. Take up dancing. Do housework. Work in a garden. Work of any kind that involves movement is exercise. Have sex more often.
- Eat Healthy - I know, I know, what exactly does that mean? I discuss what to eat in a previous post but I would like to expand on it. One really has to learn to put blinders on and to say no when out and about. The food industry and their marketing is very powerful. People need to get informed and make better choices. As for eating healthy, how and when you eat are also important. It is best to eat your biggest meals earlier in your day. You will sleep better if your stomach isn't too full. Eating all meals in the same 8 hour window seems to be really beneficial. It creates a daily fast. Evidence suggests that fasting is beneficial which makes sense since it would have been a part of our evolution. Meals should be slower and eating more mindful. Savour your food. Say no to crap.
- Proper Sleep - Underrated and extremely important. All kinds of good things happen in your body when you get a good night's sleep. Try to make sleep a priority in your life. Whatever is enough for you be sure to get it. Regular bedtimes, dark and quiet spaces, and comfort all matter. Your schedule isn't a big factor as long as you feel like you are getting enough good quality sleep and feel rested and energized. Sleep that is inline with your biological clock is best. Avoid changing your sleep schedule around too much...not good.
There are no guaranties, and life isn't fair. You could be really on top of the three things and still find yourself sick and dying. You have to remember that we don't live on a pristine planet. Lots of pollution and toxins of one kind or another floating around. Maybe something in your genes is awry. Water that isn't as pure as it needs to be. Radiation exposures. Shit happens but you should still try. Movement, good eating and good sleep will put the odds in your favour.
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