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This is written for people who lack time, both to read and to improve their health, but would still like to make some changes towards health. I will write as “basic rules” in a quite direct way.
Rule 1 - walk at least 7000 steps a day, ideally around 10000
Exception: physically unable to walk due to disability
“Too busy”, and “don’t have time” are not good enough. You can do better.
Ways to increase the number of steps for sedentary people:
-park further away
-step out of the bus a station earlier
-take walking breaks
-pop to the shop when something needs to be bought
-walk on the spot when the kettle boils, etc
Rule 2 - avoid poisoning your body as much as possible
I hope you don’t smoke and don’t abuse alcohol. I wrote previously about alcohol; about smoking, everyone should know by now that it’s a bad idea.
Think about other poisons too. Foods deep fried in takeaway shops. That oil was probably re-used so many times, it’s not worth putting in your mouth. Foods in little bags, nicely coloured have an unrecognisable list of ingredients. Eat food instead of industrially made edible substances.
Sugar leads to glucose roller coasters, inflammation and increased risk for all sorts of diseases. Disclaimer: I like chocolate and not planning to give up. But think about where you can reduce the sugar. Or use strategies to reduce the glucose spikes, such as eating sugars together with fats or proteins, walking or contracting some muscles (eg calves) after a meal.
In the same categories are sweet drinks. We can do without, or we can have a sweet drink occasionally not as a habit.
Rule 3 - prioritise non processed foods
As a general rule, if your grandmother wouldn’t recognise what you put in your mouth, it’s likely not good for you. Of course, there are exceptions.
It’s easier to avoid ultra-processed foods if you cook and if you avoid foods with too many ingredients on the pack.
Rule 4 - if you are over 35, you need to build some muscle
You may have heard this thousands of times. Still, in real life, not many people do it.
You don’t need to become a bodybuilder. But you need to work your muscles.
If you go to the gym, don’t lose time on the treadmill (unless you have lots of time to spend). Quick warm-up and lift, push, pull as hard as you can. You can get a lot done in 15-20 minutes.
Message for ladies: you won’t “bulk up”; this is a fear in many women, but when you start working out, you see that it takes months of work to see some muscles showing up, it’s not like you touch a dumbbell and you wake up next day being Superman.
If gyms scare you, get some dumbbells or kettlebell and work out at home. So many programs are available to follow, but you need to do it.
Ideally 3-4 times a week. You can build in 3-4 sessions (3 if one session is both upper and lower body); you can maintain in 2 sessions per week. Anything is better than nothing.
PS: I see many people with falls and non-existent muscle in the hospital, it is heartbreaking. Recovery is very difficult, and not everyone is discharged back home. If you would see what I see in my job, you’d prioritise it.
Rule 5 - protein, protein, protein
Again, if you’re over 35, your muscle just melt gradually. It’s a fact.
So you need to eat enough proteins. Around a gram per pound. Which is way more than most people eat, especially women after 65. Some say they are no better sources than meat, others claim that plant based is the best. Whatever your beliefs, make sure you eat enough proteins.
Problem with exclusive plant based is that the plant sources contain less proteins relative to overall content (some protein and lots of carbs); so you can get your protein but also lots of carbs. This is ok you you exercise a lot, or you’re young and get away with anything. Otherwise, may be tricky. Added protein suplementation would make it easier.
Rule 6 - get your sleep
You need to prioritise sleep. Aim for 7 hours.
There are so many resources for improving sleep.
Some basics are:
-aim for consistency (same waking hour)
-early daylight exposure
-avoid caffeine after 1-2 pm
-dark, quiet room
-don’t eat or drink alcohol 2-3 hours before sleep
-chill before sleep
You can look up “sleep hygiene” for more strategies.
Rule 7 - do what you can to reduce stress
This is easier said than done. Ideally, implement strategies such as meditation, mindfulness or yoga as a regular practice. It doesn’t need to take long; 5 minutes would do wonders.
Another quick strategy is to have one-minute breaks throughout the day. Close your eyes and focus on slow, deep breaths, trying to take your mind back to breathing. It can help your stress level decrease and you can refocus.
Rule 8 - have people around you
It’s essential to avoid loneliness. Make sure you keep or build relationships and open up to close ones about your stresses or worries. Be genuinely close to people, not just in a polite, superficial way.
Rule 9 - meaning, purpose, values
This is more important than everything else, but it’s harder to explain in a “quick advice” manner.
The idea is to think about what’s important for you, what makes your life meaningful, and what brings value to your life. It doesn’t need to be something huge, like saving the planet; it can be something like “I want to be a good example for my kids”, or “I want to add value to my community”. Or it may be a spiritual or religious purpose. Whatever it is, it will guide and maintain purpose and focus.
Ending thought
The above is a very succinct, quick to read summary. However, if you do all the steps, I have no doubt that your physical and mental health will improve.