Health | Life Lessons
Three Essential Components of Living a Healthy Life
If you don’t like something, change it; if you can’t change it, change the way you think about it. — Mary Engelbreit
In search of living a healthy life, there are plenty of opinions and advice.
However, there are only three pillars to live a healthy life at the fundamental level. I conclude the following three pillars after a trial and error method.
Let’s try to understand the science behind these pillars. It will help you make good choices and live a healthy and productive life.
Number ONE
Make sure to move your body on a daily basis.
We are not meant to stay in one place like trees.
It’s one of the top ingredients to living a healthy life and preventing chronic diseases.
Many studies have already proven the importance of exercise, from improving cardiovascular health and mood to mental health.
Studies show that moving your body helps stimulate the production of endorphins and neurotransmitters.
They help promote happiness, reduce stress, and alleviate pain.
A 20-minute walk can boost circulation by delivering oxygen and nutrients to cells.
It can also help to flush out toxins, which is important to boost the immune system.
Moving your body also reduces the risk of chronic conditions such as obesity, diabetes, certain cancers, and heart diseases.
There are many rules, but the most important is to move your body by doing cardio workouts, strength training, or flexibility exercises.
Things you enjoy?
What makes you happy?
What makes you feel good?
And what can you do on a regular basis?
Consistently is actually better than the activity itself.
Number TWO:
We know very well that nutrition is the key to healthy living.
In fact, if you want to lose weight or gain muscle, the key ingredient is nutrition, not exercise.
Nowadays, convenient (processed) food is available everywhere, which is easy to grab on the go.
However, research shows that whole food is important to live a healthy life.
When I say whole food, it does not mean magical, expensive foods. It simply means fruits, vegetables, whole grains, lean proteins, and healthy fats.
These foods are important to support the activity.
Process foods or convenience foods often contain high levels of refined sugars, unhealthy fats, salt, and additives, which can cause inflammation, weight gain, and many chronic diseases.
Studies have linked processed foods with obesity.
Make sure to prioritize whole foods over processed ones. Whole foods help to improve the digestive system.
Avoid processed foods, as the old saying.
The longer the shelf life, the shorter your life
Number THREE
Research clearly shows that a good night’s sleep improves mental fitness.
This is one that I personally used to struggle with, especially in my 20s.
I prioritized work like everyone else and developed this worse. Habit: going to bed late at night and then waking up tired.
It’s okay to work on a project once in a while too late at night, but please do not make it a habit. You are paying a higher price in the long run.
We undervalue sleep and often neglect it.
Studies have shown the impact of quality sleep on overall health, especially mental clarity.
When we sleep, our body undergoes important processes such as tissue repair, memory consolidation, and hormone regulation.
Chronic sleep deprivation is linked to many health issues, including increased inflammation and weight gain.
Research has shown that people who sleep less than 7 hours are at risk of gaining weight or becoming obese than those who sleep at least 7 hours (quality sleep).
Key takeaways
There are a lot of opinions and a lot of advice out there; remember, we are individuals, and we are all different.
There is no single instruction manual that fits you all.
Find you my experimenting. Live a long, happy, and, most importantly, healthy life.
Do regular exercise, eat whole foods, and prioritize quality sleep to live a healthy and productive life.
Book recommendation:
Why We Sleep by Matthew Walker
As a new reader, please check my holistic health, productivity, and well-being stories reflecting my reviews, observations, and 30+ days of experiments (29 completed so far) to build a sustainable healthy lifestyle.
I also write about the general philosophy of life. For your convenience, here are the links.
Mental Health/Brain Damage, Hiking, Cofee (New Research), Technology, Healthy Lifestyle, Life Lessons, Productivity, Learning, Money
I’m building a community of like-minded people, and I’d love for you to be part of it. Sign up below, and it’s free!