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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

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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