“Early to bed, early to rise makes a man healthy, wealthy, and wise”
– John Clark, 1639
What truly matters? This quote is a strong statement for our overall health. Without health, we will not find financial health or wisdom. Because the alternative is to be unhealthy. Then, we spend much of our effort and money going to doctors and hospitals.
If it is so important, why is it that health is not always on the top of the list for what truly matters? What is holding you back?
Please note that I am not a doctor, so my words are from experience and education. If you have major health problems or before any lifestyle changes, see a doctor.
Ask and answer: What Truly Matters?
Health is our mental and physical foundation, fundamental to living a full and productive life. The foundation includes your choices, healthy habits, and a lifestyle that includes balanced nutrition, regular physical activity, and the proper amount of sleep. Preventative healthcare should also be a part of your healthcare routine; this includes regular checkups by professionals and self-care.
This essay aims to help you set some goals for optimal health. Optimal health is a state of physical, mental, and social well-being. It focuses on a holistic approach, considering all your mental, emotional, and physical needs. People often decide to get healthy but focus on one item: stopping sodas or exercising more. Our bodies and minds are like a well-oiled machine when it works right. Every component of your mind and body needs fuel, movement, and rest to reach optimal health. Without proper care, the body breaks down, illness creeps in, and vitality is lost. Waking up with enough energy and strength truly matters in all areas of your life.
So, let’s take an assessment. How do you feel now? Do you get tired during the day? Is your mental attitude positive? Have you had your annual doctor, dental, and vision checkups? So you have healthy self-care routines? It is not just about the annual checkups, but about the daily choices we make. There is a medically approved list of annual checkups we should all do to maintain the proper function of our bodies. Yet, many people put it off. They put other activities in front of self-care. Poor health habits such as insufficient sleep, unhealthy food choices, or a sedentary lifestyle can increase your risk of chronic illnesses such as heart disease, arthritis, or diabetes. Younger people need to set goals as well, self-care and a good health routine could save you a lot of heartache and money if you start now with a robust healthcare plan.
Physical and Mental Self-Care
Each morning, I repeat a mantra:
Eat, Move, Sleep, Hydrate
Socialize
Work, Learn, Play, Create
These are foundations of optimal health. Your overall well-being depends on how you care for yourself every day.
Physical Health
In looking at your overall physical health, there are many components that interact. Again, I would like to go back to the well-oiled machine. When we maintain our health, our bodies and minds typically function well.
Our physical body’s health is based on our cardiovascular health, our heart and blood vessels, and circulation. Our body weight is maintained by burning calories and building muscle. Our muscles and bones are strengthened by exercises like walking, running, biking, or resistance training.
That is easy, cardiovascular health, weight maintenance, and strong bones and muscles. Yet, it is not easy, and we rarely think about our bodies in these terms, but we should. This body is your vehicle for moving through life; it houses your brain and emotions. Your health is fundamental to your quality of life. All areas of your health matter!
A part of our nutritional health is a balanced diet. A proper diet strengthens your immune system and helps you to fight infections and diseases. Don’t go on a diet; change your habits and lifestyle. Talk to your doctor, read, and listen to podcasts or audiobooks. Educate yourself on what nutritional health means and why it truly matters.
Mental and Emotional Health
Let’s look at our mental health. There are activities we can do to release endorphins, or natural mood enhances to make us feel better. Yet, many people take drugs or drink alcohol to elevate their moods. Guess which is better for your mental health. Again, some easy ways to care for your mental health; and yet not so easy. We live in a busy, chaotic world. Most of us have too many tasks that seem to take over and manage our days. STOP! This is where you fall back on intentional living, making intentional decisions about your day, having a plan. What truly matters? Many of these daily tasks do not add value to your overall life. Think about it how intentional are your decisions!
There is a strong mind-body connection. Effects on one aspect of our health have a way of bleeding over into other areas. Our mental health is about our intellectual or cognitive function, which is fueled by proper nutrition and exercise.
Good emotional health is about being aware of your thoughts, feelings, and behaviors. According to the National Institute of Health, our emotional health affects how our bodies manage blood pressure and blood sugar levels. A growing body of research suggests that having a positive outlook can benefit your physical health. If you experience feelings of helplessness or hopefulness, these emotions can create chronic stress, which damages your immune system. Cultivating positive emotions can help us build resilience and our ability to cope with stress. Learning healthy ways to manage your emotions can lead to a longer, more fulfilling life.
Social and Spiritual Health
Aspects outside of our bodies also affect our health. Our social network is vital to our overall health. Maintaining strong relationships and connections. I referred to mind, body, and soul; our spiritual health is just as important as our physical and mental health. Although I will not deeply dive into our spiritual needs here, think about how this part of your life overlaps with other areas of health. Maintaining a balance and ensuring you care for each area of your life is essential in a holistic healthcare plan.
The Social Equation – Balancing Connections for Well-Being
Intentional Living – Nourishing Your Social Connections and Skills
Finding Balance and Inner Harmony – Spiritual Wellbeing
Intentional Living – The Soul and Spirituality
How to design your health plan
Eat, Move, Sleep, Hydrate, and Socialize
Make sure you schedule your routine physical exams, such as the annual physical, vision, dental, and reproductive exams.
Physical movement reduces stress and improves our ability to cope with life. Regular exercise can improve brain function, memory, and learning capabilities. Regular exercise is also associated with longer life expectancies. Maybe because you can fight off diseases better. Make intentional choices to add movement to your day.
Make lifestyle changes a continuous improvement process, tackle it incrementally. A little each day.
The recommended reading are excellent books to help you gain a better understanding of your overall health and how to break bad habits and build new habits. Learn as much about your physical, mental, and emotional health as possible. The more you learn, the more you are equipped to make better choices.
Find a way to manage your food intake. I started by counting calories and reading food labels; after a while, I knew every nutrition fact and the number of calories for everything that I eat or drink. It helps you to become aware of many unconscious choices or eating triggers. We often eat because food is there, or we use food as a source of comfort; and oh, do those doughnuts, pies, and candies do the trick. They are also loaded with empty calories that do not fuel your body and mind. Be aware.
At the end of the day, we hold the scales of our choices. Have we balanced our calorie intake against our energy output? Have we taken the time to take care of ourselves? Are we sleeping enough hours to feel rested and have enough energy to get through the day?
Conclusion
Quality of life depends on well-being. We reach this goal by making intentional decisions about how we spend our time and energy. By defining what truly matters. The goal should be to incorporate healthy behavior into our lifestyle by focusing on a holistic approach to achieving our best health outcomes. By taking care of your health, you are making an investment in your future.
What truly matters? How do you prioritize your health in your daily routines? Remember, we design our lives by the choices we make. We need to include our mind, body, and soul in our daily choices.
“Wellness is not a passive or static state but rather an active pursuit that is associated with intentions, choices, and actions as we work toward an optimal state of health and well-being.”
Greg Anderson
Recommended Reading
Eat, Move, Sleep: How Small Choices Lead to Big Changes, by Tom Rath
The Healthy Deviant: A Rule Breaker’s Guide to Being Healthy in an Unhealthy World, by Pilar Gerasimo
Outlive: The Science and Art of Longevity, by Peter Attia MD
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear
Citations
Photo by Anna Pelzer on Unsplash
Photo by Marek Studzinski on Unsplash
Photo by Milada Vigerova on Unsplash
Photo by David Clode on Unsplash