As many of you realize, I love the science of systems biology and really enjoy researching and explaining how things work in our amazing bodies.
But as much as I enjoy sharing my wonder, I would never want people to think that health is something you need an MD or PhD to understand and optimize.
Today’s post contains some really simple, actionable things that you can do every day - starting today.
1. Eat minimally processed foods
Food is medicine - Food is poison.
The simplest, and best place to start is by eating minimally processed foods - or as Michael Pollan would say - Eat Real Food.
The evidence for this is overwhelming - processed foods (sugar, refined carbs, industrial vegetable oils, packaged goods with ingredients you cannot pronounce) are not good for you.
…and you will feel better.
While this sounds simpler than it actually is - it all starts with a decision to eat real foods, and to systematically avoid processed options, one choice at a time.
In our coaching programs, we help people make these choices - starting with easy substitutions and building over time.
7-8 hours of sleep - it does not get any simpler. Most people do not need more and very few of us can really get by on less.
Many studies have shown clear links between inadequate sleep and poor health: increased inflammation, hypertension obesity, diabetes and heart disease.
Adequate sleep also reduces improves sex, mood and thinking while reducing chronic pain, risk of injury or infection.
…and it feels better to get a good night’s sleep. It all starts with a simple decision to prioritize sleep. At Wellness Garage, our coaches can help you create a sleep ritual that will work.
3. Move more
Exercise is important, but it can take some work to develop an exercise routine that works for you. A simple first step - is to make a decision to move more. Get up often, walk more, take the stairs, park away from where you need to go - get off one subway station sooner than you need to. Think about moving - make the decision to be more active. Walk the dog - take a phone meeting while out walking - carry your groceries - do yard work - think of house work as exercise - anything that makes you use your body is good.
…and you will feel better - this simple decision will lead you to want to do more, making it easier for you to build up your exercise practice. Our coaches can help you find the exercise routine that works for you.
4. Get Outside
The Japanese have a term Shinrin Yoku - which literally means “forest bathing”.
The idea is to take a leisurely walk in nature, to take in the smell, the sounds, the feeling of being outside.
This simple act of being mindful in nature has been shown to improve health by boosting immunity, lowering blood pressure, decreasing stress hormones and improving mood.
…and it feels good. So go for a walk in your nearest park or woods, and bath in the atmosphere.
4. Spend more time with those you love
For this, I am not going to cite any research but ask two questions:
Prioritizing relationships is good for your health and it feels good.
Make the decision to do these five simple things, you will be healthier and you will feel better.
Wellness Garage is a precision lifestyle medical practice, combining medical expertise with a team-based approach including one-to-one coaching, personal training, nutritional counselling, education and digital tracking.
We provide comprehensive medical assessments of your health, using the latest, proven science, to help and support you:
To learn more - book a free consultation or request more information