For most of us, our health is in disarray. You don’t have to be chaotic to keep things in mind, but there is chaos with information. Lots of new diets, new supplements, or new exercise plans. Lots of feedback on how much water to drink, which includes extra food, and how much sleep you need.
enough. Taking care of your health is one of the basic things we all know: eat a balanced diet, break a sweat every day, get enough sleep, and take time to think. But, if you’re asking for tips to follow, I’ll start here:
Get rid of food books
You don’t need them! Think about it: How many times have you seen or heard about an all-diet plan for treatment, hurried out, bought a book, highlighted the first 40 pages, and then rolled it up?
Now, how many times do you think back, and say to yourself, “I really need to follow XYZ’s plan … does that make much sense?”
You are confusing your mind with information that is explicitly designed to sell books only. Yes, tons of research is being done on different eating habits and strategies. But the strategies are the same. No system will work for everyone, and unless you are a doctor, dietitian or nutritionist, you will not be in a position to experiment! Massive Market Diet Advice is designed to sell copies to as many people as possible, not solve problems for individuals.
It’s okay to read a blog post explaining what a cato or paleo or wagon is. But beyond that, are you really going to change your lifestyle whenever a new book comes out?
2. Get rid of supplements
You don’t need them! Yes, I recommend supplements to my clients. But they are (ready for that?) Supplements.
Research tells us that most people in North America are deficient in some nutrient. But the people involved in these studies also lack the usual old healthy food. Supplements are developed to address nutritional deficiencies, which can result from poor diet, medical issues or excessive training. Also, if you are a relatively healthy adult who eats well and exercises regularly, you will not need extra or anything extra.
Multivitamins can help, but what you don’t lack will go away anyway. So, don’t waste your money. Start with food, and check your blood panel with your doctor or nutritionist for any emptiness or symptoms. Then just tweak what you need.
And don’t worry about “all” herbs. While they may be good at adding help, the disease has never been involved.
“Maintaining physical health is a duty; otherwise we will not be able to keep our minds strong and clean.” – Wednesday
3. Make your meal easier
You are really thinking more about your food. Somewhere along the way, we began to think that we needed to have regular fun with our food. Are you sitting there, wondering what to make for dinner because you had chicken and broccoli last night? so what?! Eat again if this is in your hands.
Research shows that although we are of the opinion that our regular meals require a variety of permanent and ever-changing foods, most people are already defaulted on the same four or five meals a day anyway. It is in our nature.
When we were available, we prepared to eat. But too much variety, and the self-imposed pressure to change things permanently, actually leads to increased stress and anxiety. What if you choose the wrong thing? Is cradle to spinach healthy? What if it doesn’t really happen? Will you be disappointed?
Don’t put pressure on clutter piles of kickboxes and overcrowded pantries. You know what is healthy and what is not. When you are not Working on a specific goalMake four or five consecutive meals so you don’t have to stress over the ingredients. Then have fun with something new over the weekend.
your. Make your training easier
Which is better: cardio or strength training? Is running HIIT? Yoga
Stop it. Unless you have a specific goal or sport, it’s easy to follow my 5-4-3-2-2-1 recommendations.
- 5 times a week (minimum), internal and respiratory work. That means at least 10 minutes a day, meditating.
- 4 times a week (minimum), mobility and internal work. This means the routine of doing yoga, taiji, qigong, or something else (this can be twice as much as breathing).
- 3 times a week, resistance training. That means weight, band, body weight, whatever.
- Twice a week, cardio training. Whatever you want to do, or whatever your trainer has suggested. I like burst training because it is usually 15 minutes or less and is metabolically active.
- Play 1 day a week (minimum). That is, go for a hike, zip line, go to the park with the kids, go swimming or skiing. Make it outdoors and fun.
These are just a few of the guidelines Living a healthy and active life. Let me know if you’re lagging behind in any of these, or if you’re not sure how to fit them all into a busy schedule.
5. Make your water easier
Arg !! Water drives me crazy !! No, you are not constantly depleted. Remember, many of these nutrition and health studies came out in the 80’s and 90’s, and they were based on a very different example of health than our lives.
In fact, new research tells us that yes, you get water from your tea, coffee, juices, fruits, vegetables, protein shakes, etc. and yes, you will probably get so much during the day to be sure to have a little timer. Make sure you get your 72 glasses a day, maybe it’s being given a little bit of brain space.
On average, one glass of water should be consumed every two hours. The rule of thumb is that if you urinate 5 to 6 times a day, you get plenty of hydration. Stop being aware of it.
And tapper closer to bedtime. Lack of water overnight is one thing, but disturbing sleep to get to the bathroom is actually worse.
6. Go to sleep
You do not have to be a member of the 5:00 am club to be successful. But you need a good night’s sleep.
Think about it when you need to get up, and calculate 8 hours later. It’s bedtime. If it feels difficult “too soon”. You need more sleep than night talk shows (and they definitely don’t need you; they’ll be fine).
Hit the phone two hours before bedtime. Just take it away. You don’t need it, except to send a good night message to a special person. Just go to sleep
“The first wealth is health.” – Ralph Waldo Emerson
7. Make your morning easier
Following from last night: By the time you leave before bed, prepare yourself for the morning. Once you know the morning ritual (tell me if you need help planning any of them), you’ll know what you need.
- Set up a coffee maker.
- Schedule your pre-workout (if you’re using a supplement; see # 2).
- Set up your writing tools.
- Set up your three morning tasks.
- Prepare your exercise equipment.
- Keep clothes for the day.
When your feet hit the ground in the morning, you don’t have to delay or think about these steps. They are ready to go, so you can master the morning and control your day.