Ways To Unlock Physical Health: Stop Being A Fool

We live once in our body. Take the most of it by taking care of it.

Masses seem to forget about their well-being these days. They stuff their bodies with processed foods and fats. Exercise awareness has been rising, but not everybody seems to care about that kind of stuff. And even if they did, physical activity is not the only main point in your physical health journey.

The three popular points of overall well-being are physical well-being, mental well-being, and spirituality. Most jog for 15 minutes, go to therapy, mumble a few prayers under their breath, and call it a day. Then they wonder why they still feel like crap.

Let’s break it down into what it actually looks like to take care of your body.

The First Pillar

Exercise - 30 minutes a day of moderate physical activity every day is the way to go. If you have goals, the time is higher, and that’s okay; just remember not to overdo it.

Physical activity prevents high blood pressure, releases endorphins—the “feel-good” hormone, stimulates the growth of new brain cells, sends oxygen and nutrients to your tissues (good for muscle repair), making you feel energized, betters your sleep quality, helps you fall asleep faster, reduces stress, and helps to regulate your circadian rhythm.

A quick tip: don’t exercise before bedtime, because it boosts your energy levels, and the “helps you fall asleep faster” won’t work.

The Second Pillar

Nutrition - You can be doing everything, but if you’re not fueling your body properly, it’s like putting cheap fuel in a high-performance engine. Focus on fruits, vegetables, proteins, healthy fats, and carbohydrates, as they provide essential nutrients, supporting organ function and immune system strength.

Also, cutting back on excessive sugars, artificial additives and unhealthy fats is the key to maintaining your energy levels, boosting your mood, and keeping your weight in check.

The Third Pillar

Vitamin deficiency is a global issue. That’s why it’s important to support your body by consuming what it lacks.

The top vitamins you should be taking are omega-3 (fish oil), vitamin D, magnesium, iron, and probiotics. Before taking any of that, I hope you know that it’s important to consult with your healthcare provider because excessive amounts of vitamins are as bad or even worse than no vitamins at all.

The Fourth Pillar

Sleep - Quality sleep is crucial for your body. The body goes into repair mode. Cells regenerate, muscles repair, and tissues grow. The brain goes through everything we’ve experienced that day, organising it into long-term memories. Then our energy is conserved by lowering the body’s metabolic rate, giving time for our body to recharge for the next day.

Sleep is necessary for your problem-solving skills, focus, decision-making, controlling your emotions, and coping mechanisms.

Deficiency makes us slower; it’s harder to think and control our emotions—it is hard to function.

The Mind-Body Connection

I’ve already written a blog about this connection. Well, it's more about how to take care of them separately, but our body and mind are connected. Each of these pillars supports the foundation of a healthy, fulfilling life. It’s like the last stage of Jenga: Take away one pillar, and the whole building falls apart.

It’s not a task that you can achieve once and never do it again. No, taking care of yourself is a lifestyle. If you want to feel good in your body, mind, and spirit, then you have to take care of them separately and together. Remember, you grow - all parts of you, and that’s why we need to practice self-care all the time. We grow, and our techniques evolve.

Day-to-Day Lifestyle Template

Okay, the path is paved, but how do you take your first step and the step after that? Let’s build an example routine.

Say hello to Bob. He works a 9-to-5 job and balances his personal life. Bob wakes up at 6 a.m., gets ready for work, eats breakfast - (nutrition) avocados on sourdough bread with an omelette - drinks his vitamin D, copper, vitamin C, and iron (vitamins), and then leaves for work. On his lunch break, he eats his homemade lunch, which is honey-soya chicken with rice (nutrition). After work, Bob drives to the gym, where he weightlifts for 60 minutes (exercise). For dinner, he has baked salmon with quinoa and roasted sweet potatoes. If Bob is open to a snack, which most of the time he is, he has a handful of peanuts or a dark chocolate bar. After a long, dreadful day, he falls asleep at 9:30 p.m.

While this looks like a lot of work, you’ll get used to it over time. Try to incorporate small details into your daily life that you already have. If you’re in a time crunch, meal prep. Meal prepping is a great way to save time and overcome the struggle of worrying about what to eat.

In the End

We live once; we get one body, one opportunity - make the most of it. Live the way your body needs you to, and it will surprise you how capable it is. If you fill it with quality fuel, the body will show you its peak performance.

When you think you’re done, think about the 40 percent rule. “The SEAL's 40 percent rule states that when your mind tells you you're done, you're only really 40 percent done.” You’re not even halfway done and already thinking of giving up. Use those 60 percent up. Even better, give 120%.

Once again, the brain, spirit, and body are all intertwined. Take care of all, and it’s a fortune; take away one, and it crumbles down.

“So, as physical health and mental health are intertwined, couldn’t the same be said about the modern world? Couldn’t aspects of how we live in the modern world be responsible for how we feel in the modern world?”—Matt Haig