100 habits for healthier life

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Background:

As an unofficial but super professional hypochondriac I spend a lot of time reading studies, books, blogs and many other pieces of information on how I can live healthier and avoid meeting doctors any time soon. I also like simplicity, so I created what is probably the shortest and concise guide that you will ever find on the 100 habits you need to adopt so you can be healthier ever after.

The Why:

Our species of Homo sapiens started to emerge about 200,000 years ago, but many of our organ systems started to evolve millions of years ago. However, the modern conditions we live in today, are far from being similar to the conditions that existed on earth during most of this period. The food we are now able to consume due to advances in agriculture and technology is not the food our body was designed to consume when it was evolved over millions of years. This gap also applies to the environment we live, work and sleep in, and also to the physical activities our body is experiencing throughout the day.

The How:

I divided the 100 habits into 7 categories, representing groups of daily decisions and activities that influence our health.

  1. How & when to eat

  2. Daily “must have” food ingredients

  3. Other recommended food ingredients

  4. Drinking

  5. Fitness

  6. Sleeping

  7. Other activities

 
How & when to eat (Habits 1-23)

1. ​Be vegan

2. Always remember, not every food containing “healthy ingredients” is a healthy food.

3. Whenever possible, eat organic food

4. As much as possible, eat raw food

5. Eat good and healthy breakfast

6. Keep at least 1 hour between waking up and eating breakfast

7. Try to have your large daily serving of fresh greens during lunch (probably as a salad)

​8. Eat dinner at least 2 hours before you go to bad (4 hours before is better)

9. If you have to eat close to bedtime, eat cooked food and not fresh, so it will digest easily

10. Whenever possible, don’t eat processed food - buy the ingredients yourself and make your own food

11. Don’t eat fried food

12. Don’t eat grilled food

13. Don't eat food that contain trans fat or more than 20% unsaturated fat

14. Don't overcook and burn your food

15. Don't take supplements (other than B12)

16. Whenever possible, eat the whole fruit/vegetable

17. Don’t eat food that has artificial colors or preservatives in it

18. As much possible buy products that doesn’t contain GMOs

19. Read the ingredients list and the nutrition labels BEFORE you buy the product. Learn how to read nutrition labels. Try to buy food with fewer ingredients on its ingredients list or no list at all. Make sure you are familiar with all the ingredients on the list.

20. Chew your food

21. Eat small portions

22. Don’t do “social eating”. Don’t eat when you aren't hungry

23. Avoid the habit of deserts

 
Daily “must have” food ingredients (Habits 24-36)

24. Raw fruits that are in season. I recommend fruits to be the food category you'll eat the most of. By the way, Avocado, Tomatoes and Bell Pepper are fruits

25. Citrus fruits get their own section because of the importance of vitamin C. This could be oranges, lemons, grapefruits, pomelos, and limes.

26. Blueberries. Also try to add any other types of berries like strawberries, raspberries, blackberries, cranberries or goji berries. Tomatoes are technically also a berry

27. Raw leaf vegetables (greens): Spinach, Microgreens, Chard / Swiss chard / Beet Greens, Romaine Lettuce, Endive, Bok Choy, Parsley, Dill, Coriander, Celery

28. Cucurbits: pumpkin, zucchini, watermelon, cucumber and melon

29. Turmeric. The only spice with its own section. I put it in almost every dish I make

30. Ground Flax seeds

31. Mushrooms

32. Alliums. Best are Purple Onion and Garlic

33. One or two Brazil nuts

34. B12 supplement

35. This is very important to notice how much fat you consume daily. Best is not to consume more than 10% of your daily calories from fat sources

36. If you are debating between several types of raw food; choose the type with the stronger color

Other recommended food ingredients (Habits 37-45)

37. Spices: Other than Turmeric, it’s good to add spices to every dish you make. Most recommended are: Ceylon Cinnamon, Black Pepper, Ginger, Amla, Cardamom, Clove, Saffron, Cumin, Nutmeg, ground Mustard Seeds, Beer Yeast, Onion Powder, Garlic Powder, Dried Parsley, Dried Basil, Dried Thyme, Paprika, ground Celery Seeds. I eat it all of them everyday!

38. True nuts and culinary nuts: Other than Brazil nuts, you can eat Walnuts, Chestnuts, Hazelnuts, Almonds, Cashew, Coconut, Pecans, Pistachio, Pine nuts, Peanut

39. Cruciferous vegetables: Most recommended are Broccoli, Kale and Cauliflower. You can also eat Red Cabbage, Radish, Kohlrabi, Arugula, Brussels Sprouts, Watercress

40. Underground plant: Carrot, Kohlrabi, Sweet potato, Potato, Fennel, Ginger, Ginseng

41. Seeds: Quinoa, Chia, Sesame, Sunflower seeds, Pumpkin seeds, Cocoa beans

42. Legumes (including lentils): Because they are cooked, try to eat only small portion. This include Peas, Lentils, Beans, Chickpeas, Paul, Soybeans and Mung bean

43. Whole grains: Try to avoid this group as this food is processed and cooked, but if you eat them - eat a small portion. Whole Rice will be your best choice

44. Avoid the 4 whites: Salt, wheat, milk, sugar

45. Avoid oils and vinegar

 
Drinking (Habits 46-53)

46. Other than the water you consume through fruits and vegetables, drink between 6 (women) to 8 (men) water cups a day

47. You can drink coffee, but only till noon

48. You should drink green tea, but only till noon

49. Drink infusions tea

50. Other than tea or coffee, drink only water

51. Don't drink soft drinks, sodas or alcohol

52. Drink small sips, not a large amount at once

53. Avoid drinking very hot drinks

 
Fitness (Habits 54-68)

54. ​Do 3 types of exercise: aerobic, strength and balance

55. Track your heart rate with a smart watch

56. Do aerobic exercise (running for example) at least 5 days a week, for 45-60 min each day. 3 of these days should be moderate, where you are around 65-75% of your maximum heart-rate, and in 2 days you should reach a high intensity level of 75-100% of your maximum heart-rate

57. Adopt a sport routine - make sport a habit, not a special occasion. In exercise consistency is more important than intensity. If it makes it easier, exercise with friends or in a group or pay a trainer
58. Try to exercise when you wake up, early in the morning, before you eat

59. Plan recovery time between workouts

60. Make sure to also include sports that include thinking, like Tennis, Basketball etc.

61. Do at least 10,000 steps every day. If you missed a day, make sure to complete 70,000 by the end of the week. This includes the steps you do while running

62. Walking is not enough, you also need to run a bit

63. Keep moving all day. Whenever possible, walk or cycle to your meetings, or park a bit far so you can walk. Take the stairs instead of the elevator when possible

64. Listen to your body - don’t exercise in a way that hurts yourself

65. Don't sit more than 30 minutes, you want to get your blood flow

66. Track and optimize your BMI

67. Track and optimize your body fat percentage

68. Track and optimize your heart-rate at rest

 
Sleeping (Habits 69-81)

69. Don't consume caffeine after 12 noon time

70. Don’t exercise before you go to bed. Finish your exercises no later than 4pm

71. Sleep in complete darkness

72. Use your sunglasses only when you have too

73. Sleep at least 7 hours every night (best will be 7.5 to 8 hours, but not more than 9)

74. Go to bad no later than 10pm

75. Woke up early, between 5 to 6am

76. Try to use a grounding mat

77. Don’t take a nap during the day

78. Reduce blue light coming out of your screens.

79. Stop looking at your phone at least 1 hour before you get into bad

80. Don’t watch TV in your bedroom

81. Don’t put/charge your phone next to your bed

 
Other Activities (Habits 82-100)

82. Meditate every day, at least 10 minutes

83. Touch the earth ground with your hands or bare feet at least 10 minutes every day

84. Track your heart rate at rest and see how certain changes influence it

85. Hug someone at least 20 minutes every day (This has an important chemical effect on the body)

86. Don’t smoke

87. Don’t take drugs

88. Avoid radiation. When on the phone, prefer the speaker over placing the phone next to your head.

89. Get some sunlight during the day

90. Protect yourself from sunlight 

91. Wear black when going out to the sun

92. Floss before you brush your teeth

93. Avoid beauty / shower / cosmetics products that contain animal by-products, artificial colors or fragrances, GMOs, parabens, petroleum derivatives, phthalates, sulfates

94. Change small movement-habits, that’s good for your brain

95. Keep learning new things, but make sure you exercise before, so your brain will have the ability to absorb the new information

96. Be with people, socialized, it reduces stress

97. Take cold showers

98. Enrich your brain and keep learning new things. Read, study, listen to audio books, go to lectures, watch documentary films, travel to new places, talk to new people

99. At least once a week, go outside to the nature or at least to a green park

100. Have sex

 

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© 2020 by Lior Weizman