Summary

The article emphasizes the importance of adopting a stress-free approach to health by integrating simple, consistent habits into daily life, akin to the routine of brushing teeth.

Abstract

The author shares their personal journey towards a healthier lifestyle, advocating for a mindset that prioritizes not worrying about health. They suggest that small, sustainable changes, such as regular walking, daily stretches, and eating in moderation, are more beneficial than obsessive tracking of food and fitness. Drawing parallels with dental hygiene, the author argues that health maintenance should be a non-tiring, regular part of one's routine. The article encourages readers to adopt low-effort, joyful health practices inspired by Japanese lifestyle habits, which can lead to lifelong health and wellbeing without the stress often associated with strict health regimens.

Opinions

Obsessive tracking of macros, calorie intake, and exercise is not sustainable in the long term and can lead to burnout.
Healthy eating and exercise should be integrated into daily life, similar to how brushing teeth is a non-negotiable daily task.
Consistency and moderation are key to maintaining health, allowing for flexibility and enjoyment in life.
The author believes that the approach to health in Japan, which focuses on small, regular acts, is more effective and less stressful than intense, sporadic health efforts.
The article suggests that health practices should be low-stress and enjoyable to ensure they are maintained throughout life.
The author provides practical examples of quick and easy health habits, such as breathing meditations, stretching, and short workouts, to encourage readers to start with manageable changes.

My secret to stop worrying about food/fitness all the time

How to meet your health goals without the stress

I’ve made many small life changes to better my health, all of which build up to a big effect on my wellbeing.

But I feel as though none of these small life changes would’ve been sustainable without the mindset I carry today, which is to prioritize not worrying about my health.

It may seem a little counterintuitive, but to worry less about my health has been crucial in bettering it.

Why it’s important to stop worrying about food/fitness all the time to stay healthy

While things like tracking macros, tracking calorie intake, and being otherwise strict and calculated about how much we eat and exercise is effective in the short-term, it’s not sustainable. It can quickly feel obsessive, and obsessiveness is tiring.

And when things are tiring, we give up.

Some people may rebrand this tiredness as ‘the grind’, to put a positive and productive spin on it, but there is no love in grinding ourselves down to the bone. It’s not necessary, and it’s not effective because it’s not sustainable.

Understanding healthy eating and exercise like brushing our teeth

Compared to the narrative around healthy living in the United States, where healthy eating and exercise is often seen as a separate endeavor we need to make lots of time for, I have found that in Japan, it’s about how it can be integrated into an existing routine– regular walking, daily morning stretches, eating in moderation, or relying on quick cooking hacks for daily meals.

To stop worrying about food and fitness all the time, I’ve understood that it’s more helpful to see eating well and exercise as something closer to brushing your teeth, rather than a 180-lifestyle overhaul.

We all need to do it, but it doesn’t need to define our lifestyle.

I think many of us can say we have been brushing our teeth every day of our lives– we don’t spend an hour doing it, but wow it’s important. A few minutes in the morning, and a few minutes in the evening: many of us don’t spend that much time thinking about it, we just do it and it’s done.

If we spent an hour doing it twice a day, we would quickly give up. If we brushed it for an hour once a week, our dental health would quickly deteriorate.

Our teeth are healthy because we know that middle ground– a few minutes every day– is all we need.

Make looking after your health non-tiring

Thankfully, health is not like the business world– we don’t need to worry about having what “works” changing, for what was true about health for our grandparents is true for us today:

Eat in moderation, mostly whole foods
Exercise consistently, in a way that brings you joy

In-between the lines is the knowledge that we can still enjoy dessert, snacks, go out to dinner, enjoy ourselves at parties, skip a workout, ditch the gym, or forget the run, and still be healthy.

Moderation and consistency allows us to keep it simple, and still find great success with our health.

To work on your health goals without worrying about food or fitness all the time, try seeing these healthy habits as you do brushing your teeth: easy and non-tiring.

Here are some ideas to get you started (habits I use myself):

1 minute for a breathing meditation
3 minutes to stretch out your limbs
5 minutes to clean one small area of your home
7 minutes for a full-body workout
10 minutes for a walk outside
15 minutes to make a chicken dinner (+a 1 minute poached egg)

What I have learned about life in Japan is that health is low-effort. It’s not about doing more or with great labor, but realizing that small acts have a great impact over time.

And acts that are low-stress and joyful, we’ll do for life.

I hope this helped you let go of some pressure you’ve been feeling towards your health. You got this!

Warm regards,

Kaki

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