Summary

The article outlines three fundamental practices for maintaining good health: getting quality sleep, daily meditation, and regular physical activity.

Abstract

The web content titled "Three Simple Science-Backed Ways To Stay Healthy" emphasizes the importance of proactive health management through adequate sleep, meditation, and exercise. It suggests establishing a consistent sleep routine, including a bedtime ritual, to ensure high-quality rest, citing scientific evidence that links insufficient sleep to serious health risks. The article also advocates for daily meditation as a tool to enhance mental health, drawing on examples from high performers and spiritual leaders. Lastly, it encourages daily perspiration or stretching to boost both physical and mental well-being, recommending simple activities that can be integrated into a busy lifestyle.

Opinions

The author believes that health should be prioritized before it deteriorates, stressing that daily investment in health can be straightforward.
There is a strong opinion against sacrificing sleep for work, emphasizing that sleep is non-negotiable for a healthy life and longevity.
The article conveys that meditation is a valuable mental exercise, not necessarily tied to spirituality, and is endorsed by successful individuals.
It is suggested that even short bouts of exercise, like walking meetings or stretching, can have significant mental and physical benefits.
The author expresses personal experience with meditation, claiming its transformative impact on life and productivity.

Three Simple Science-Backed Ways To Stay Healthy

How to keep your health in every situation.

Health is not everything, but everything else is nothing without your health. Too often, we ignore our bodies until it hurts, and we need to take care of it.

Investing in a healthy body while you’re feeling well is a lot more effective. And the good news is that prioritizing your health every day can actually be pretty simple.

Here are three simple yet effective ways to stay healthy even while navigating your business through uncertainty.

Get High-Quality Sleep

To keep a physically healthy body, there’s no way around sleeping enough. Although research says we should treat sleep seriously, many founders still substitute sleep with work.

By routinely sleeping less than eight hours, you’ll get sick. In case you’ve convinced yourself otherwise, keep the words of sleep scientist, Dr. Thomas Roth, in mind who said:

“The number of people who can survive on five hours of sleep or less without impairment, and rounded to a whole number, is zero.”

Luckily, if you follow this science-based advice you won’t have any troubles getting your eight hours of sleep a night:

Stick to a sleep rhythm. Go to bed and wake up around the same time every day. Quickly you won’t need an alarm to wake up. Set the alarm for bedtime ritual if you’ve trouble going to be early.
Have a bedtime ritual: switch off electronic devices, listen to music, take a hot bath/shower (and feel sleepy), drink chamomile tea, journaling, meditating, reading, talking; relaxed stretching and put on comfortable loose clothing for sleep
Avoid caffeine, nicotine (at least late in the afternoon), and alcohol before going to bed. While it can be relaxing to fall asleep, it prevents the depth of REM sleep.
Eat large meals and drinks 4–5 hours before bedtime. Because digestive problems are counterproductive for deep sleep

To keep your health, stop substituting sleep with work. A lack of sleep predicts whether you’ll die early. Here’s what sleep scientist Matthew Walker wrote about this:

„Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease. The shorter you sleep, the shorter your life span.”

Meditate Daily

Most entrepreneurs hustle around, trying hard to build the best product and, meanwhile, forget to take care of their mental health.

While most humans never give their brains a break, taking care of your mind is pretty simple. You need neither money nor much time.

I disregarded meditation until I realized almost all of Tim Ferris’ Titans use this tool. Only then I watched “All it takes is 10 mindful minutes” and started using the Headspace App.

Four years and 20302 meditation minutes later, I‘m 100% confident that training your mind will change your life.

Meditation isn’t tied to praying or spirituality. Instead, it’s the most effective mental gym there is.

“Meditation means dissolving the invisible walls that unawareness has built.”

— Sadhguru

There’s a reason why world-class performers use this tool — it’s a game-changer for your mental health, productivity, relationships, and your contentment in life.

Sitting down every day doesn’t need to feel hard. Give your new habit ten days and meditation will become the best invested minutes of your day. Promise.

Here’s an excellent guide by Sílvia Bastos on how to make meditation a daily habit for life.

Sweat or Stretch Daily

To bring your health to the next level, you don’t need to make time for hour-long runs. Any movement that gets your heart pumping will free your mind.

Perspiration has impressive physical benefits. But the mental ones are even better. When you move, you’ll feel alive. The only way to reap those benefits, though, is to move.

Instead of waiting for your calendar to open up a 90-minute spot to hit the gym, focus on smaller wins, you can execute with consistency.

For example, replace one-on-ones inside your office with a walking meeting. Bike to your working space. After waking up and before you sit down to meditate, stretch for five minutes.

“Everything stays the same in the body if you stay the same. “

— Joe Dispenza

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