12 Things to Consider for Your Health

(You will get an amazing prize if you persevere. An honor that most people can only imagine receiving. A digital kiwi 🥝 is an accolade that everyone aspires to but very few of us ever get.

1. Most of your issues can be resolved by going outdoors.

Do you want to reduce your weight? Go for a stroll. Do you want to increase your productivity at work? Go for a stroll. Do you want to enhance your mental well-being? Go for a stroll. Do you want to sleep better? Go for a stroll.

Contradictory advice and viewpoints are common, but none have proven as reliable as this. One line that sums up everything I have ever read, heard, or seen would be to get outdoors and walk every day. It is the most healthful habit you can get into.

Try to walk 10,000 steps or more each day. Start lower if you can not maintain that. Start with 5,000 steps per day, for instance, and go to 6,000 if you can maintain that for 6–8 weeks. After another 6–8 weeks, aim for 7,000. And so on. Increase by 500 if a 1,000 leap seems excessive. Consistency and gradual advancements are the aim, not perfection.

2. Alcohol is toxic.

The amount of vitriol I still get for stating this would astound you. People continue to minimize the harm that alcohol does.

"How about those studies that show drinking a glass of wine every day is healthy?"

DO NOT pay attention to them. I sometimes question if those studies were conducted only to support alcoholism. Everything that contains alcohol is generally harmful.

I will not sit here and act as if I never drink. I sometimes go out for drinks with pals. If you do use alcohol, do it in moderation and simply know that it is poison.

3. Stress does not harm you

According to a 30,000-person research, individuals who experienced high levels of stress but saw it as a chance for personal development died at a lower rate than those who had low levels of stress but thought it was unhealthy.

Another research provided biological support for this. Before, during, and after participants finished a difficult activity, researchers evaluated two stress chemicals. They discovered that those who had a positive stress attitude were more confident, felt less nervous, and performed better. The conclusion: How you see stress is more harmful than the stress itself. You will develop and become more resilient if you think that stress is beneficial to you.

(I published an essay a while ago that goes into more depth if you want to delve more into those findings.)

4. Avoid caffeine after midday.

You may be surprised to learn how long caffeine remains in your system. Current study indicates that it may last up to 12 hours, and sometimes much longer. The quality of your sleep declines even if you have no trouble falling asleep.

"However, what should I do if the coffee stops coffeeing?"

Thank you for asking! I also published a piece on how to avoid coffee and maintain attention throughout the day. I am not here to force you to read what I have written, so here are the spoilers:

Your screen should be positioned just above eye level.

Every ten to thirty minutes, if at all possible, alternate between a standing and sitting desk.

Work for up to 45 minutes while listening to white, pink, or brown background noise.

For analytical and meticulous work, choose tiny spaces with low ceilings. For creative work and abstract thinking, work in large spaces with high ceilings.

5. Avoid keeping a daily calorie log.

For me, this was a huge game-changer while I was trying to lose weight. The "what-the-hell effect" is a psychological phenomenon:

Your mind will deceive you into thinking, "I have already lost, so what the hell?" when you screw up your daily calorie intake. That bag of chips may as well be mine. The answer is straightforward: Setting a weekly calorie target rather than a daily one will make you much more consistent. Going over your daily limit will not seem like a failure in this sense. It will not cause me to consume thousands of extra calories, as it did in the past.

6. Do not try to be happy

Emotions like happiness come and go. And one of the main causes of people's unhappiness is pursuing it.

Instead, strive for inner serenity. Because inner calm is a continuous way of life rather than a fleeting emotion. Peaceful living is often unpleasant, but it results in a far more satisfying existence.

7. Avoid eating while you are feeling peckish.

Our minds often confuse hunger with thirst. So the next time you are hungry, start with a large glass of water. You will know it is true hunger if, after 15 to 20 minutes, you are still hungry.

8. Take out every clock in your bedroom.

Checking the clock is the first thing you do when you wake up in the middle of the night. Your brain has a stress reaction as a result, which impairs the quality of your sleep and makes it more difficult to go back asleep.

Rather, put your alarm clock or phone outside your room and just turn it up so you can still hear it.

9. Visit the closest gym.

Set aside concerns regarding cost, advantages, and equipment. Choose the gym that is nearest to your house. There is a mental barrier when your house and gym are far apart. Additionally, you will be more consistent if you have less mental obstacles.

You must keep things simple in order to become a habit. A special thanks goes out to Atomic Habits, the finest book ever published regarding habit formation.

10. Engage in microsucks, or little things that are awful every day.

Your willpower can be taught, just like a muscle. The greatest method to strengthen it is to do things you do not want to do on a regular basis. For me, it is writing Medium articles, going to the gym, or walking 10,000 steps a day. I am joking, however; I really like that part. Smaller tasks like cleaning or dishwashing might also be included.

11. Create deep ties

Even more crucial to your health than quitting smoking or reducing weight is the quantity of intimate interactions you have. The best indicator of living a long life is our social circle. Therefore, make as many deep relationships as you can.

Give your folks a call. Get together with your pals. Attend events. Explore the planet. Make incredible memories with amazing people.

12. Be loyal to who you are in life.

Most of us follow the expectations of our friends, family, and society. Even if they have no malicious intent, sometimes their dreams must end in order for yours to survive. We were conditioned to adopt a safety attitude during a period of conflict and scarcity, when being safe was essential to survive. However, the world has changed. Thus, lead a genuine life that embodies your own self.