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The Habits of the Highly Healthy

The Habits of the Highly Healthy

The healthiest, longest-living people all share many common practices, routines, and habits. It has been said, “Repetition is the mother of skill.” Well let me add that “repetition” is also the mother of health. By consistently engaging in certain habits, you can enjoy a healthier and longer life.

It’s not in your genes. In fact, studies have shown that only about 20% of all people have a true genetic predisposition that places certain limitations on their health and longevity. Could it be that the studies showing hereditary (gene) correlations between parent and child (genes) is more a matter of the parent and child sharing the same conditioning or the same unhealthy habits? If so, then that means that for most people, it’s more of what they do (their habits) than their genes (hereditary traits).

Perhaps, it’s time you throw out your limitations.

Suppose you dismiss the notion of genes that, because of age, sex, ethnicity, or another hereditary trait, you can’t be one of the healthiest men or women on the planet.

By simply completing the same routines and habits of the world’s healthiest, longest-living people, you can easily join their ranks. You can become healthier. You can live longer. Today, it’s possible to live past our average life expectancy of 78.7 years and to do so in good-health. We now have the capacity to live comfortably into our 90s.

So, let’s explore some of the core habits of “the highly healthy” that will very likely work for you too.

Movement

Movement is the 800-pound gorilla.

And, pound for pound, no other health habit comes close to this powerhouse. There’s no denying it; and there’s no getting around it. Your DNA, evolution, and body demand that you move. Your health demands regular physical activity.

The world’s “highly healthy” men and women respect this powerful habit by giving their bodies regular, consistent, physical activity. And, not all “highly healthy” people join gyms or fitness clubs. Many simply choose to:

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  • Engage in natural, functional forms of activity such as, gardening, housework, and yard work
  • Enjoy walking and/or running an average of 30 minutes daily

Highly healthy people appreciate the benefits that only physical activity can provide, such as, increased ability to focus, less depression or anxiety, longevity, energy, and heightened creativity.

Purpose and Connection

Long ago, things weren’t always so easy and convenient for the human race.

In those times, survival often kept people pre-occupied and busy every day. Fast-forward to today, and you find the purpose of “surviving” to be more of an after-thought.

The point is that “survival” has been man’s number one purpose for countless centuries. Without that overriding purpose, you are free to indulge in any number of other “purposeful” activities.

Unfortunately, many people haven’t defined their purpose. And, it’s hard to hit a target you can’t see. So, this often causes some people to feel empty inside, detached, and yearning for something more.

Highly healthy men and women realize that purpose is a void that’s better filled than left empty. That’s why they often:

  • Find something bigger than themselves to focus on, and strive to achieve
  • Work in fields they enjoy, and are more than just financially-rewarding
  • Serve their community, nation, and family

A fast way to finding your purpose is to sit down with a pen and notepad and to start writing. In the center of the pad write, “MY PURPOSE” and circle it. Next, draw four lines. One that extends from the top, one that extends from the right, another that extends out of the bottom, and finally one more that extends from the left.

On the line extending from the top write, “Values.” On the line extending from the right, write the word, “Passions.” On the line extending from the bottom write, “Talents;” and finally on the line extending from the left write, “Skills/expertise.”

Write until your hand hurts – anything and everything that falls under those categories. As you write pay attention to your emotions. Which words conjure up thoughts, laughter, tears, give you goose bumps, or scare you so much you feel as if you may just pee in your pants? See example below:

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Purpose

    Photo: Justin Miller

    Circle those words. Your purpose may lie in them.

    Often times, “the highly healthy” find their “purpose” in maintaining valuable “connections.” Connections are social relationships, and the human race is a social race. Our need for “social” interaction has been hardwired in our DNA over the numerous centuries. Our ancestors were forced to be social in order to survive. Tribes, small bands, communities, and towns all created a social atmosphere, while simultaneously promoting and protecting the well-being of all of its members.

    Social relationships can provide us positive emotions and feelings of well-being like nothing else. And so, “the highly healthy” embrace “connections” by:

    Mindset

    There are several mindset traits of “the highly healthy.”

    Thoughts have long been known to cause profound changes within a person’s body and to the state of their health. Thoughts are what trigger emotions – good and bad. Unpleasant thoughts produce painful, aggravating feelings. Additionally, negative thoughts create stress that manifests in the body and wreaks havoc on every physical aspect of a person’s being. However, pleasant thoughts produce pleasurable, soothing feelings.

    “The highly healthy” realize that their thoughts are better directed than left to roam. Therefore, to maximize their positive feelings, they take the time to toss out any “stinking-thinking” and replace them with positive thoughts. They don’t fall prey to addictions because they actively manage the most powerful pharmacy – their state of mind.

    The result is both better feelings and a healthier body. That’s why highly healthy people:

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    • Show gratitude and give thanks, every day
    • Forgive others, and free themselves from the destructive, negative thoughts that would otherwise constantly fill their minds
    • Accept and acknowledge their fears, but move forward with their life
    • Trust their gut or intuition because they realize that it’s often an excellent decision-maker
    • Bounce back from troubles without seeing temporary setbacks as permanent failures

    Pace

    Success in life, work, and health require effort and planning.

    Yet, few of life’s great achievements happen overnight. Highly healthy people know that becoming and remaining healthy is a process that takes time.

    And that’s why they develop “pacing” habits in order to keep their health in optimal condition. When it comes to joining the ranks of “the highly healthy,” you’ll have to learn to pace yourself… by knowing when “less” of certain things will provide you “more” benefits.

    Less is More

    An important part of pacing yourself involves recognizing when “less is actually more.”

    “The highly healthy” have experienced the pain of having over-committed themselves only to find that despite being involved in several activities, they enjoyed none of them. Moderation is the key.

    And, that’s why “the highly healthy” tend to:

    • Embrace the simple solution vs. the complex approach
    • Avoid trying to be “all things to all people” embracing the power of a positive no.
    • Take breaks throughout their day to relax, nap, socialize, or read. Fifty minutes of work followed by 10 minutes of break-time. Or try the Pomodoro principle.

    Additionally, when it comes to eating, super-healthy people maintain habits to:

    • Stop eating when only 70 to 80% full, instead of stuffing themselves
    • Eat smaller meals with smaller portions
    • Eat less late in the day… and very lightly, if at all, before going to bed

    Enemy #1

    And, in keeping with their mindset of moderation, highly healthy people realize that there are certain foods that are worse than others. Many require you to pace your consumption of them.

    Yet despite attempting to tackle every unhealthy food, “the highly healthy” wisely choose to eradicate the worse food – enemy #1 – sugar.

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    The healthiest people realize that sugar is addicting, and their body functions better and more effectively without it. So, instead of going allowing sugar to destroy their health, “the highly healthy” have habits in which they:

    • Eat moderate amounts of fruits on occasion
    • Indulge in desserts and sweets no more than one day per week, often known as their “junk-food day” or a “day off”
    • Avoid sugar in all it’s hidden forms, including juices, sodas, etc.

    Plants

    Studies have shown that a plant-based diet has many health benefits. A diet rich in the right vegetables has long been known to help reduce a person’s risks for health issues, such as:

    • High-blood pressure
    • High-blood sugar
    • Unhealthy cholesterol levels
    • Obesity
    • Diabetes
    • And many other health problems

    Highly healthy people have developed the habit of enjoying plant-based foods everyday. And a number of them eat as much as 6 to 9 servings each day. To make it a bit easier on yourself simply strive to eat a serving of veggies every time you eat.

    Prioritize eating veggies every time you eat. One to two fist-sized servings should do the trick. You can use resources like this to help you choose the best ones.

    Shut-eye

    Countless studies and research have been done in the realm of sleeping. Scientists want to know how sleep affects the body. In their sleep studies of humans, they discovered the incredible and essential role sleep plays in our life.

    Getting sufficient sleep can improve:

    • Metabolism
    • Memory
    • Attention
    • Depression
    • Creativity
    • Inflammation
    • Learning
    • Immune Function
    • Longevity

    Highly healthy people are committed to giving their bodies adequate sleep every night. That means these men and women sleep between 7 to 9 hours every single night.

    And, with such a long list of sleep benefits, there’s little doubt why many of the world’s “highly healthy” people are also “highly successful.”

    Join the “Highly Healthy”

    There are medications that actually get rid of bacterial infections and other ailments. However, there has never been… and will likely never be… a magic pill for good health. Instead, it requires each person, to incorporate certain habits and routines into their lives.

    Today, men and women in their 60s, 70s, and 80s are running marathons. That’s 26.2 miles, in a matter of hours, not days. So, it’s important for you to realize, believe, and know that there is no limit to how healthy you can become at any age. All you need to do is to embrace and adopt the habits of “the highly healthy.”

    It’s hard to live a limitless life if you can’t get out of bed.

    More by this author

    Justin Miller

    Healthy Lifestyle Architect, a Fitness and Nutrition Coach

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    Last Updated on February 15, 2019

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

    And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

    Why is goal setting important?

    1. Your needs and desire will be fulfilled.

    Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

    For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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    Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

    After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

    So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

    2. You’ll find out what truly motivates you

    The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

    The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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    We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

    What we think we want will rarely provide us with what we actually need.

    3. Your state of mind will be a lot healthier

    We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

    But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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    What you truly want and need

    Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

    Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

    Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

    When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

    Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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    Nobody needs a mansion or a sport’s car but we all need love.

    Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

    Nobody needs to be famous but we all need peace, calm, balance and happiness.

    The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

    It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

    Now all you have to do is see past the fraud and deception and find the right path.

    Featured photo credit: Unsplash via unsplash.com

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