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The 4 Pillars of Optimal Health

The 4 Pillars of Optimal Health

Here I will outline what I believe are the four pillars of optimal health — in other words, the four lifestyle factors you can manage to improve your health. These are all based on sound science, to the best of my knowledge.

The four pillars are: nutrition, physical fitness, sleep and stress control. I will cover these four pillars here without going into too much detail. It goes without saying that if you smoke, drink excessively, or do drugs, then diet or exercise are the least of your worries.

1. Nutrition

Optimal nutrition is all about eating real food, not processed crap. The problem is that most people have been misinformed about nutrition their entire lives, so they really have no idea what food is actually healthy.

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Disease-promoting foods that should be avoided include:

  • Added sugar in all its forms, including High Fructose Corn Syrup.
  • Refined wheat. This is just as bad as sugar.
  • Trans fats should be avoided at all costs.
  • Seed and vegetable oils should also be avoided.
  • Most highly processed foods: “If it looks like it was made in a factory, don’t eat it.”

Healthy foods that should be eaten:

  • Meat, fish and eggs. Grass fed/wild caught is better.
  • Vegetables should be eaten every day.
  • Tubers like potatoes and sweet potatoes are fine for healthy people.
  • Fruits, in moderation.
  • Some grains like oats and white rice may be okay for healthy people.
  • Nuts can be eaten, in moderation. Unroasted nuts are preferred.
  • High-fat dairy like cheese and cream. Grass-fed/pastured is best.
  • Fats and oils such as butter, coconut oil and olive oil.
  • All sorts of spices, salt is fine in moderation.

People with diabetes should not eat any grains, starches, sugar or fruit (except perhaps berries). Overweight people should eat no more than 100–150 grams of carbs per day, possibly even less if weight loss stalls. A large part of calories should come from saturated and monounsaturated fats. Excess Omega-6 fats should be avoided, and Omega-3 consumption is encouraged.

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Healthy animals should be the primary source of protein. Sedentary people need little while active individuals or athletes need a lot.

2. Physical Fitness

When it comes to physical fitness, there are sports and activities that are more efficient than others, but in my opinion just doing something is critical. If you like walking, walk. If you like swimming, swim. If you like lifting weights, well — you get the idea.

Personally, I think the calories burned during exercise are useless if you are not on a calorie restricted diet and therefore I don’t recommend you think about calories when exercising, try to focus on improving your physical fitness instead. Optimal exercise would involve a combination of strength training, low and high intensity cardio, and stretching, but the key focus should really be on doing something that you enjoy. If you enjoy doing something, it is much more likely that you will stick to it.

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3. Sleep

Sleep is critical for both physical and mental health, and often ignored. It is very important to rule out a sleeping disorder such as sleep apnea. See a doctor as soon as possible if you think you might have one.

I have compiled a few tips to improve sleep:

  • Go to sleep and wake up at a similar time each day.
  • Don’t eat or drink in the last 3 hours before bed.
  • Sleep in a room that is completely dark.
  • Reserve your bedroom for sleeping.
  • Dampen your lights about 1–2 hours before bed.
  • Have bright lights in the morning, from the sun if possible.
  • Don’t ingest any caffeine after 2 p.m.
  • Take a Magnesium supplement.
  • Exercise regularly.

4. Stress Control

Stress control is also important for physical and mental health, and it is often overlooked. When it comes to stress, avoiding unnecessary obligations is important. In other words, simplifying your life as much as possible can work wonders.

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If you feel obligated to do certain things, ask yourself if they are something you really need to be doing, or if you can delegate to someone else. Also, writing down a schedule to organize your day can be great. Certain supplements like Magnesium and Omega-3 may help, as well as eating a healthy diet, getting adequate sleep, and exercising. Meditation is very effective too.

Featured photo credit: treehugger via media.treehugger.com

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Jae Berman

Health Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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