Health Habits - The Short List

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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. Over time I created a list of habits you need to adopt so you can be healthier ever after. You can read the full list or you can start with "The Short List" below - few relatively easy habits you can start and implement starting now.

The Short List for daily health habits:
  • Start your day with a good and healthy breakfast

  • Chew your food thoroughly

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

  • Eat 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

  • Eat citrus fruits. They get their own section because of the importance of vitamin C. This could be oranges, lemons, grapefruits, pomelos, and limes

  • Eat one tablespoon of ground Flax seeds

  • Eat one or two Brazil nuts

  • Add spices to your food: Turmeric, 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

  • Eat true nuts and culinary nuts: Other than Brazil nuts, you can eat Walnuts, Chestnuts, Hazelnuts, Almonds, Cashew, Coconut, Pecans, Pistachio, Pine nuts, and Peanut

  • Other than the water you consume through fruits and vegetables, drink minimum of 6 (women) / 8 (men) glasses of water every day

  • Drink one glass of water right after waking up in the morning

  • You can drink coffee, but only till noon time, so that the caffeine will not influence your sleep quality at night

  • Put few plants in the room you sleep in. I recommend plants that release high levels of Oxygen, reduce carbon dioxide and other toxins. I'm using Areca Palm, Snake Plant (Sansevieria), Peace Lily (Spathiphyllum), Aloe vera and Chinese evergreens (Aglaonema)

  • 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

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

  • Track your BMI and improve it if needed

  • Don't consume caffeine after 12 noon time

  • Sleep in complete darkness

  • Don’t take a nap during the day

  • Reduce blue light coming out of your screens

  • Don’t put/charge your phone next to your bed

  • Get some sunlight during the day, but do it smartly. For good amount of Vitamin D you need between 10 to 30 minutes of mid day sun, depending on you skin color. Dark skin = more time needed

  • Floss before you brush your teeth

  • Randomly, change small movement-habits, that’s good for your brain

  • Be with people, socialized, it reduces stress

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© 2020 by Lior Weizman