Health is undeniably one of the most crucial aspects of our lives. Without good health, we cannot fully enjoy the other areas of our life, such as our careers, relationships, and hobbies. However, in the midst of our busy lives, we often neglect our health. We stop sleeping properly, we don’t eat well, and we neglect exercise. As a former doctor turned entrepreneur and productivity expert, I have made it my mission to apply the principles of productivity to my own health and fitness. Through my research, consultations with health experts, and personal experience, I have discovered eight evidence-based health hacks that have significantly improved my life.
The 321 Method for Better Sleep
Sleep deprivation is a common issue, with one in three adults in the US reporting not getting enough rest. The 321 method, recommended by my online fitness coach is a simple and easy-to-remember hack that has transformed my sleep quality. The “3” in the method stands for stopping eating three hours before sleeping. Research shows that eating close to bedtime can disrupt sleep quality. The “2” advises stopping drinking liquids two hours before sleep to avoid nighttime awakenings. Even drinking water close to bedtime has been associated with lower sleep quality. Lastly, the “1” suggests cutting out screen usage one hour before sleeping. The overstimulation from screens, especially smartphones, can make falling asleep more difficult. Instead, I opt for reading fiction on my Kindle or a physical book, which helps my brain switch off and promotes better sleep.
Incorporating Physical Activity: 10,000 Steps a Day
Sedentary lifestyles have become increasingly common, with many of us sitting down for most of the day. However, research has shown that physical inactivity is linked to various negative health outcomes. Taking 10,000 steps a day is considered a beneficial goal. Increasing step count has been associated with a lower risk of all-cause mortality and a decrease in cardiovascular disease risk. To achieve my daily step goal, I have implemented several simple hacks. Firstly, I invested in a treadmill that fits under my standing desk, allowing me to walk while working. Secondly, I take Zoom calls while walking whenever possible. Finally, I choose to walk instead of drive or take public transport for short distances. Monitoring my step count using my Apple watch has helped me stay accountable and motivated.
The Importance of Meditation
Stress is a prevalent issue in our fast-paced lives, and it can have detrimental effects on our health. Meditation has been scientifically proven to reduce stress levels and improve overall well-being. Initially skeptical, I decided to give meditation a try after coming across compelling research. I chose to use the popular app Headspace, which offers a variety of guided meditation sessions. Meditating for just five to ten minutes in the morning before starting my day has been a game-changer. It helps me connect with the present moment and provides a sense of calm before the busyness ensues. Meditation has become a cherished part of my routine, and I highly recommend trying it out. Headspace offers a 60-day free trial, allowing you to explore the benefits of meditation.
The Power of Dexa Scans
Dexa scans, typically used to measure bone density, provide valuable insights into body composition by assessing muscle and fat distribution. While somewhat costly, I consider them an excellent investment in my health. Dexa scans have helped me track my progress in the gym and with weight loss. They provide accurate and reliable information, unlike regular scales or body fat scales. By identifying areas of excess fat, such as visceral adipose tissue, I have been able to make targeted lifestyle changes to improve my overall health. I recommend considering a dexa scan every six months to monitor progress and make informed decisions based on the results.
Achieving Protein Goals with Automation
Protein intake is essential for muscle growth and overall health. While recommended amounts vary, I aim for around 1.5 to 2 grams of protein per kilogram of body weight. However, incorporating enough protein into my diet was challenging. To overcome this, I automated my protein intake by incorporating a protein shake into my morning routine. This simple change ensures I consume at least 40 grams of protein in the morning, making it easier to reach my daily protein goals. I use brands like Heel and Optimum Nutrition for my protein shakes, which provide convenience and a substantial protein boost.
Improving Flexibility and Mobility
Flexibility and mobility play a vital role in reducing the risk of injuries during exercise. Research has demonstrated the benefits of stretching for overall health. Incorporating stretching routines into my life has been challenging, but two approaches have been effective. Firstly, I randomly follow stretching routines on YouTube, particularly from the channel Juice and Toya, which offers great stretch routines for various areas of the body. Secondly, I use an app called Pliability, which provides daily stretching routines. Spending 20 minutes in the evening, following the app’s guided stretches, helps me unwind and improve my flexibility gradually.
The Pill Dispenser for Consistency
Taking supplements and medications consistently can be challenging, especially when they are not integrated into our daily routines. Inspired by the pill dispensers used in hospitals, I purchased one for personal use. This simple tool allows me to fill up a week’s worth of pills in advance, ensuring I never miss a dose. It has transformed the way I approach my medication regimen and has significantly improved my consistency.
Evidence-Based Skincare Routine
Skincare is an essential aspect of overall health. After consulting with dermatologists, I have developed a productive and evidence-based skincare routine. This routine involves three key products recommended by the experts. For a detailed explanation of this skincare routine, you can watch my evidence-based skincare video. By following this routine, I have witnessed noticeable improvements in my skin’s health and appearance.
Conclusion
By implementing these evidence-based health hacks, I have experienced significant improvements in my overall well-being. Prioritizing sleep, physical activity, stress reduction through meditation, regular dexa scans, automated protein intake, improved flexibility, consistent medication adherence, and a science-backed skincare routine have all contributed to a healthier and happier lifestyle. I encourage you to explore these hacks and discover the positive impact they can have on your own health. Remember, taking small steps towards better health can lead to significant long-term benefits.
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