I have a little saying: if you’re doing 10 things right, you’re 90 per cent of the way there.
The details are important, of course. Potatoes and broccoli are both vegetables, but the green stuff is a lot better for you. Walking and taking a kick-boxing class are both heart-pumping activities, but you’ll get a lot more out of the class. Knowing the “details” of nutrition and fitness is challenging and rewarding. Knowing the details can also be completely overwhelming at times! Just when you think you “know” something is healthy – low-fat milk, for example – along comes some health expert like yours truly who says, “Bring on the butter!” Thanks, Mark.
Today I’m going to let you in on my little 10/90 rule. If you’re doing the following 10 things, you’re already 90 per cent there. (And by there, I mean on the road to good health for many years to come.) I’m not saying the details aren’t still important – they are. The details often mean the difference between good and great. But the details change. As we continually learn more, we must constantly adjust.
So start with the 10/90.
These are my 10 healthy things, but I’d argue that if you’re doing 10 healthy anythings, you can’t help but come out ahead of the pack. Way ahead! So many people never work out, always eat processed and fast food meals, slurp soda all day and alcohol all night, never get a handle on the stressful factors in their lives, and never deal with negative issues in their lives, either. And that’s the norm.
Try 10 to be 90. (An A- ain’t too shabby.)
10. Move Daily
I work out for 45-60 minutes nearly every day. Whether it’s beach sprints or resistance training, I never skip exercise. To me, the idea of avoiding exercise is like not brushing your teeth. Gross, huh? So is not exercising. The leaner and stronger you get, the better you feel – and the longer you’ll live.
Key point: not only will you live longer, you’ll live longer without disease. The last thing I want is to be 75 on six meds and chained to a walker. So I take major action to avoid that. But even if you get out and walk for 20 minutes, or stretch every morning, some type of daily movement to get your blood flowing and your muscles lively is the right idea. The more, the better, obviously.
9. Drink to Lighten Up
I’m not talking about beer here – although that’s certainly one way to lighten up. I mean liquids that literally purify and lighten you. Water is an obvious one, but I’m not that strict about it. (I swear, I’m really not that hard core. Although I readily admit to having a hard core.*) Some days I have very little water – I just don’t bother with the “rules” of water intake. Drink when you’re thirsty. It seems to work very well for cats and dogs.
I’m also not opposed to caffeine. Coffee and tea are healthy and provide antioxidants. But whatever you do, just avoid the liquids that fatten, depress and numb you (soda, smoothies, juices, milkshakes, cocktails). Drink stuff that’s going to keep you light and refreshed.
8. Eat Green Stuff at Every Meal
I don’t care if it’s broccoli, salad, spinach, brussels sprouts or kale – if you’re eating something green at every single meal, you’re on the right track. Only about 1 in 4 Americans eat anything beside potatoes and ketchup on a daily basis, so if you commit to ruthlessly slaughtering plants as a way of life, you’re going to be healthier than just about everyone. Far more important than how many meals you eat, or when, or how much, is eating green stuff every time. It’s easy to keep calories low and blood sugar in check if you do this.
7. Hey, Meatasaurus: Choose Your Protein Wisely
Clean, lean…cruel? It’s up to you and your personal level of comfort. I recently wrote about the trouble with meat of all kinds. Everyone has to find their own fit when it comes to clean, lean, cruelty-free protein sources, but one thing that applies to everyone is this: avoid processed protein. The backbone of the American diet – bacon, pepperoni, sausage, ham, hamburger meat, deli meat – is also a very effective nail in the coffin. (Note: soy is also a processed protein.) This is by far one of the most important aspects of health. Processed meat and excellent health don’t go together. Ever.
6. Don’t Eat Processed Foods
This could easily be rules 9 through 1. Move daily and avoid processed foods, and you’re literally doing what the vast majority of Americans don’t do.
I always say (along with every self-help guru) that doing what you’ve always done and expecting a different result is the definition of insanity. People waste their lives waiting to live. They hope to be healthy, they dream of better bodies, they wish for greater health, they itch for fulfillment. But they don’t make changes. Insanity.
A good rule of thumb is to look around at what people usually do, and do the opposite. Americans eat processed foods. Wanna be healthy? Don’t eat processed foods.
5. Have Fun!
Yesterday I made a quick case for the need to party. It’s vitally important to good health. Go have fun! Cheerful people are healthier. Simply enjoying your life will cover a multitude of forgotten antioxidant smoothies and canceled appointments with the therapist.
4. Love Somebody (you)
Whether it’s a pet, your kids, your spouse, your best friend or your parents, make sure to foster loving, trusting relationships. At the end of your life, what’s more meaningful: knowing you shared love and made the most of life, or sitting around with a big pile of stuff? Take care of your body and your spirit so that you can really make the most of your relationships for years to come. That’s what life is all about, and it’s why we want health to begin with. Love doesn’t hurt, right? Love is the exact opposite of hurt. But we get used to hurting ourselves, and it spreads. There’s very little love anywhere, if you think about it. Look around – most people are hurting, not loving.
If you’re hurting yourself (not loving yourself) by being unhealthy in some way, how can you ever expect to experience love with anyone?
3. Find a Pillow You Can Drool On
I’m not really a big fan of the whole 8 hours of shut-eye rule. What’s more important is the quality of sleep. Invest in a bed and a pillow you look forward to crashing into every night. I’d rather spend 100 bucks on a great pillow than on a pair of jeans. This is one of those things I’d even recommend using a credit card for. Normally, I don’t advocate spending beyond your means, but 6 or 7 hours of quality sleep every night (or 8, if you can) will add years to your life and keep the wrinkles at bay.
2. Be the Boss: Let Things Go
You are in charge of your soul – no one else. How are you going to care for it? One of the most important things you can do to ensure longevity and good health is to trust yourself enough to let things go. (Sounds weird at first, but think about it.)
For one thing, studies actually show that moving on makes you live longer. But “moving on” isn’t about repressing emotions (unhealthy) or playing “tough guy” with yourself (denial). Bad things happen and it takes time to grieve them and work through all sorts of negative emotions. By all means, give yourself all the time you need. You’ll know when it’s time to let go (and don’t beat yourself up if you take longer than others). You’re the boss, after all!
“Fidelity to self” is a maxim I live by (thanks, Marcus Aurelius). Have faith in yourself in all things, and moving on will be possible. In fact, I think that this is the only way to move on and get the most from life. If you give your personal authority over to others – even experts and those with good intentions – it will be much harder to let go and move on.
I believe that many times we “get stuck” in the wake of something negative because we’re not trusting ourselves enough to lead ourselves out of it – we submit that power to someone else. When you make yourself C.E.O., your soul becomes free, and the bad stuff just dissipates in its proper time, as it should. But most people never do this, because it takes a massive leap of faith. We’re conditioned to cheat on ourselves, essentially, by giving our personal authority to others. As the soul dies, so goes the body.
1. Bad stuff happens. Rejoice!
What doesn’t kill you makes you stronger – was it Nietzsche who first said this? It’s really true. You all know that I am a big believer in reducing stress. Whether from the inflammatory free radicals in processed foods, the pollution and noise in our environment, or the fast-paced nature of our lives, stress is stress. Aging is essentially stress. That said, a little stress is actually good for you. Think of how we prune rosebushes and trees every year, only to see them grow back fuller and stronger. When you get pruned by life, realize that it’s an opportunity to grow. You’ll be stronger for it.
So there you have it. The 10/90 plan for a healthy, long life. It’s not too hard, is it? Move around, eat green stuff, drink liquids, don’t eat processed stuff, have fun, love somebody (start on yourself), spend some quality time with your pillow, be your own boss, and be glad that what doesn’t kill you makes you stronger.
What do you think?
* Bad fitness joke (guilty as charged)
Sponsor note:
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Posted By: Mark Sisson
Just…ten…more….minutes. Sound familiar? Many of us are sleep-deprived, groaning through another morning with coffee and those annoyingly peppy news anchors just to get to a reasonable state of functionality. We skip breakfast, practically assault the snooze button, shave or apply makeup in the car (we’ve all seen it!) – just to get a few precious minutes of “extra” sleep. Clearly, that “extra” sleep isn’t extra at all. You probably need it! Here’s how to get it.
10. Tivo your shows.
For a few extra dollars a month, you can watch your favorite programs when it’s convenient for you.
9. Unplug the TV.
Better yet. Unplug the TV except on weekends or other scheduled days. TV disrupts good brain patterns, is subtly stressful to your body, and can keep you up too late. Especially avoid the evening news, which is usually focused on anxiety-inducing topics that are anything but peaceful. TV left on all night as a comfort actually disrupts good sleep and the production of growth hormone, so skip that, too.
8. Unplug the alarm clock.
For many people, the knowledge that the clock will blare all too soon is enough to prevent deep sleep. Do you find yourself waking constantly to check the time? The alarm clock can create anxiety and snooze-buttonitis. Try going to bed early enough to wake naturally at the desired time. Or, try simply trusting yourself – if you tell yourself you need to wake at a certain time, you usually will. This really works for many people – but I don’t recommend this for catching those early morning flights! Our bodies quickly adjust to waking at certain times. If you are at odds with the alarm, that’s a good indication that you need a different sleep cycle.
Another option: talk to your boss about a slightly different work schedule that accommodates your health needs. Be willing to part with some other benefits if a different schedule means a lot to you. (Although, ideally, your boss will understand that flexibility on his/her part will only increase your productivity. Good luck.)
7. Give yourself a “worry time” that is not near bedtime.
People often find themselves worrying or pondering obsessively about their day or upcoming tasks as soon as their heads hit the pillow. Allot a different time, such as a brief period after lunch, for worrying and pondering. Or write down everything before you get into bed. The beauty of this is that by giving yourself a specific, non-bedtime “Fret Fix” you begin to see how silly and needless worrying really is – it’s a great little cure for worrying and stressing in general.
6. Siesta!
If you lunch is an hour, consider napping for half of it from now on. Or take a nap after lunch and work a little bit later each day. This will refresh you enough so that you may not need extra sleep at night.
5. Enforce a strict bedtime rule.
You might just need to go to bed earlier. Whenever you go to bed, make it a rule. There will be times you don’t follow it, of course, but try to get into a regular sleep pattern. Give yourself a little extra time to get relaxed and sleepy – this shouldn’t count into your seven or eight hours.
4. Unplug the phone.
Cut out any possible interruptions that may interfere repeatedly with your sleep.
3. Wear earplugs.
This works wonders! If you are a light sleeper or are sensitive in general, reducing the effectiveness of one of your senses can be more powerful than sleeping pills. Sleeping more soundly through the night isn’t technically “adding” an hour, but it will feel like it.
2. Do you wake up really early from stress…
…and then just lie there? Take steps right now to address your anxiety:
- Journal before bed
-Tell yourself, confidently, that you will have a good night’s sleep
- Remind yourself that it’s really okay if you don’t have a good night’s sleep
- Try ten minutes of stretching, a cup of chamomile tea, or a twenty-minute hot bath to help ease stress.
1. Simply grin and bear it?
Learn to get by on less sleep with positive rather than negative tools. Instead of forcing your eyelids open by way of a morning blazing hot shower and endless cups of coffee, get energy from other sources, such as more nutritionally dense foods (protein and fat), daily vigorous exercise (just 15 minutes is all you need), and listening to upbeat music.
Here’s one way to wake up:
How many alarm clocks do YOU need?
How do you get a good night’s sleep? Share your tips!
Like this article? Digg it!
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Posted By: Mark Sisson
This week’s Tuesday Ten features simple tips to make your brain hum. You’ll feel so great, you’ll be looking down on Cloud 9.
Before we get to it, a word to the wise about serotonin:
There is quite the plethora of mood-elevating, serotonin-enhancing products and drugs available. If you don’t want to go the Prozac route, there are many excellent natural methods for boosting your mood. Indeed, many studies have shown that natural methods like exercise may be just as effective as traditional drug therapies. (However, in some cases, depression can become so severe, there’s simply no food or supplement that is going to “cure” you. I like to remind my readers that it’s always important to consult an expert before embarking on your own curative adventure.)
But for light cases of the blues, or stressful days, there are plenty of things you can do to elevate that feel-good hormone, serotonin:
10. Avoid the fast track to happiness.
Carbohydrates give you an instant lift because they trigger the release of serotonin. Indeed, I’ve seen several articles lately actually recommend eating a sugary treat to boost your mood and sleep better. Bad advice (see Dr. Weil’s take). Carbs are a quick fix, but they do nothing to stimulate ongoing production of serotonin, which is what you want.
9. Don’t avoid carbs entirely.
Proteins contain tryptophan, a large amino that converts to serotonin in the brain. (I’ll be discussing tryptophan supplements in the future.) Yet relying solely on protein can hamper serotonin production. Though scientists aren’t sure why this is, it makes sense that subsisting entirely on one macro-nutrient might cause problems for brain chemistry.
Tryptophan works best when consumed in conjunction with a small bit of carbohydrate, such as a scoop of brown rice, a handful of nuts, or a few tablespoons of legumes. These complex carbohydrates are essential to helping your brain properly process the tryptophan in protein. Vegetables are also great – and my preference.
8. Eat protein.
Turkey, fish, chicken, cottage cheese, nuts, cheese, eggs, and beans all contain generous levels of tryptophan.
7. Eat fat.
Hormonal processes require essential fatty acids, so don’t shirk your “good fats”. Get plenty of DHA-enhanced eggs and dairy in your diet, and eat fish a few times a week. Good sources are wild salmon, mackerel, and tuna. You vegheads can also nosh on avocados, nuts, flaxseed, vegetable oils (walnut, avocado, almond, flax, olive) and seeds.
6. Take a fish oil supplement!
Though fish oil won’t produce serotonin, essential fatty acids play a vital role in brain health and mood regulation. I recommend Vital Omegas, of course, but there are plenty of good ones on the market. As with most things, you do get what you pay for, so buy the best you can afford.
5. Exercise to feel good.
Exercise is a natural stimulator of many important “mood” hormones, including serotonin and dopamine. Don’t think of exercise as a chore to lose weight or prevent heart disease “someday”. Realize that 15 or 20 minutes of exercise every day will naturally release these feel-good hormones that are so vital to feeling happy and calm. As junior apple Mike A. says, exercise is about feeling good, not just looking good.
4. Avoid the stimulant cycle.
Caffeine, sugar, alcohol. Caffeine, sugar, alcohol. Many of us get trapped in the stimulant cycle. These substances temporarily give you a lift, but actually deplete and blunt valuable hormones in the long run. If you like caffeine, try to limit your java intake to one or two cups a day at the most. The same for alcohol. I recommend avoiding sugar completely.
3. Sleep right.
When we’re feeling down, it’s tempting to sleep, sleep and sleep some more. But quality sleep is far more important than quantity. Force yourself to get up early, but allow for a rejuvenating nap midday if you need it (just don’t exceed one hour). The same goes for stressed-out workaholics getting by on 5 or 6 hours of sleep a night. Find a way to get an extra hour (hey, that sounds like another Tuesday 10 to me!).
2. Investigate supplements wisely.
HTP is a popular supplement, but I personally prefer rhodiola, which actually slows the process of serotonin breakdown (it also has better scientific backing).
1. Boost other hormones!
Oxytocin is another feel good hormone often called the “cuddle hormone”. Oxytocin is released when we feel love, trust and comfort. It can be even more powerful than serotonin. If you need a lift, remember the power of simply spending time with your significant other or family members and friends.
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Technorati Tags: hormones, brain chemistry, depression, anxiety, happiness, Prozac, anti-depressants, oxytocin, serotonin, dopamine, rhodiola, natural stress relief, cuddle hormone, caffeine, stimulants, alcohol, sugar, fish oil, exercise, protein, mood
Posted By: Mark Sisson
Times, they are a-changin’.
This week’s Aaron’s Additions brings you news and tips about the spring time change. If you’re feeling a little bit behind this week (I know I am!), there’s a very good reason: the time change throws off everyone’s circadian rhythms, and work productivity and sleep habits can suffer temporarily. The extra sunshine feels great (don’t forget the sunscreen), but it’s not without a few temporary drawbacks.
I aim to bring you the latest health tools, tips and blogs from Web 2.0 (that handy term for the growing personalized, community nature of the internet). Since we’re all in this time change together, I think some helpful resources are in order!
Here are some helpful and humorous tools and links for you to get yourself back on track:
How Daylight Savings Time Affects You
Psych Central brings us a great article explaining the benefits and drawbacks of Daylight Savings Time – as well as a very helpful review of how this affects the mood, mind and body. It won’t put you to sleep, but it will help you understand the important relationship between sunlight and snoozing.
If you’re feeling a little off this week, you’re not alone. Evidently everyone is feeling a little out of sorts! Grumplestiltskin at Woulda Coulda Shoulda doesn’t mince words about the off-kilter antics everyone seems to be involved in. A little comedic relief is good for everyone!
Maynard Clark offers some very helpful tips for adjusting to a new sleep and work schedule. Check it out!
Your Fitness shares the number one tip for adjusting to daylight savings, plus some helpful links.
Posted By: Aaron
Worker Bees’ Daily Bites:
Here’s today’s wrap-up from the world of health, Apples. Thanks for all your great support and feedback this week. Keep those suggestions and questions coming! Stay healthy and have a wonderful weekend!
We Don’t Need No Stinkin’ Hormones
…in our milk. The latest Big Moo decision is sure to please, although analysts on both sides of the issue wonder how significant the impact of hormones really is. It’s a good question – unfortunately, as of yet, there’s no clear answer, but this decision certainly won’t hurt.
(Ian Britton photo)
Side Effects Include Death
Yeesh! The FDA issues a warning for anemia drugs (the kind typically used for those who have undergone chemotherapy).
Don’t Have One This Weekend
Apparently, having a stroke over the weekend is riskier than having one during the week. But don’t worry too much: studies show the risk varies between being 4% and 15% greater. While 15% is statistically significant, bear in mind it’s not 15% across the board (oh, fun with stats…). Our take? Since this isn’t really something you can plug into the Blackberry anyway, don’t sweat it too much.
Productive Sleep
And you thought productive leisure time was enough. This is a fascinating article about scent, sleep and memory. Don’t miss it!
Locavores Vs. Organicans
Time has a great piece on the edible issue of going local versus going organic. The debate? What is better: eating an organic apple that traveled halfway around the world thanks to Middle Eastern oil, or munching a local yet pesticide-bedecked Red Delicious? It’s a tough call. What are your thoughts?
Posted By: Worker Bee
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