Follow These 4 Habits for a Great Health
- 17 January 2022
- Posted by: Shubham Kohli
- Category: Self Help
Last week I wrote a piece on ways to protect your energy where we learned about batteries (things that charge us with more energy) and black holes (things that drain energy from us), and further talked about 5 ways to preserve and grow Physical, Mental, Emotional, and Spiritual energies. In this article, we’ll explore optimizing physical health by sticking to habits that will help to deliver world-class, every day.
One won’t be able to deliver the best to this world sick or dead. We must optimize our health to increase immunity and reduce inflammation to beat diseases and significantly extend lifespan. We wouldn’t be discussing the best exercises or ways to reduce weight, etc, in this post, however, we’ll be exploring habits that one can instil to show up with the best of physical and mental health.
1. Move after you wake up
Doing exercise, walking, jogging, yoga first thing in the morning release BDNF (Brain-Derived Neurotrophic Factor), which further promotes Neurogenesis i.e the generation of new brain cells. BDNF also helps improve brain processing by making connections among neural pathways. Morning workouts also produce Norepinephrine which activates peak concentration and Serotonin that helps reduce stress giving us the satisfaction of accomplishment.
2. Give your day a slow start
In these highly paced, escalated work cultures, we often lose track of our habits and hence find ourselves under immense stress of getting things done. One of the habits I would highly encourage you to adopt is giving your day a slow start, giving yourself that first 15 minutes to feel how your body wakes up and gets yourself prepared for the upcoming day. After you walk up, take a glass of lukewarm water with honey (to give your body a kick of instant energy), and observe your surroundings while keeping the least thoughts about the day (which I call “Mindful Waking”). This will not only give you time to wake up “correctly” but also help you remain composed as the day passes.
3. Allow yourself to wind down after your workday
Recently, I posted about a practice that the Japanese are masters of, Shinrin-Yoku, which translates into English as ‘Forest Bathing’ (Shinrin = Forest, Yoku = Bath). As the workday ends, it’s recommended to give yourself a good wind-down session by moving into the woods (or nearby park), calming your neuro-psychological activities that help in reducing stress and enhancing the immune system. Check out practices to perform Shinrin-Yoku on my LinkedIn Post.
4. Sleep with an empty stomach
Accompanied with 16 hours fasting before eating your next day’s first meal, you mustn’t sleep with a full stomach. Having your dinner as sunsets allow you to maintain a gap of at least 3 hours before you sleep and at least 16 hours before your next day’s breakfast. Doing so will put your digestive system on rest during the night and allow your body to put that energy into repairing and growth of cells and muscles hence you will feel refreshed in the morning. Highly recommended for those who feel low on energy in the morning.
I have taken inspiration from the book on my current reading list “The Everyday Hero Manifesto” by Robin Sharma (Chapter 16 – Guard Good Health like a Pro Athlete). A must ready for everyone who is looking to become world-class in their fields.
That’s all! Please drop below (in comments) as what works the best (looking forward to seeing your thoughts) 🙂
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