From slumping in the cold to waking up at dawn, the health optimization trend has captured the attention of the masses and is growing in popularity.
However, Andrew Huberman, a professor of neurobiology and ophthalmology at the Stanford University School of Medicine and the project leader, Huberman Laboratories, Suggests that we quiet the noise and get back to basics. He recently said that prioritizing five daily things is critical to maintaining physical and mental health, and they’re easier to implement than you might think.
The most important step towards a healthy body and mind is when we realize that no single solution, program supplement or Rx* alone will solve the problem, we instead initiate a series of “Daily Actions for Lasting Health”. These actions are (and always will be): 1)…
— Dr. Andrew D. Huberman (@hubermanlab) August 30, 2023
“The most important step towards a healthy mind and body is when we realize that no single formula, program supplement or Rx* will do the trick alone, we instead initiate a series of *daily actions to achieve lasting health*” , Huberman writes in the book.recent tweet.
In order to feel mentally and physically strong while seeking out the famous fountain of youth, Huberman says, need to consciously reinforce the following in your day: sleep, sunlight, exercise, nutrition, and social connection.
sleep
As centuries of conventional wisdom have told us, getting enough sleep helps us feel better mentally and physically. General guidelines recommend that adults get at least seven hours of sleep per night. It helps reduce stress, regulate the body’s internal systems, and improve mood (drowsiness and crankiness are known to go hand in hand).
in the previous one podcastSleep is the best stress reliever, trauma releaser, immune booster and mood stabilizer, Huberman says.
Establishing a relaxation routine thirty minutes to an hour before bedtime, going to bed and waking up at the same time, and sleeping in a dark, cool environment can also improve sleep quantity and quality.
Sunlight
Receiving sunlight first thing in the morning signals to the body that it’s time to wake up; it also helps regulate the body’s circadian rhythm, which signals it’s time to sleep later in the night.
Plus, exposure to sunlight is the best way to absorb vitamin D, or the sunshine vitamin, which has long been known to improve bones and boost immunity. Research shows vitamin D may also improve brain function and memory.
move
Another pillar with which we are all too familiar is the importance of exercise. Huberman recommends incorporating resistance, mobility, and aerobic exercise into your routine, though not on the same day. National guidelines recommend at least 150 minutes of moderate to vigorous-intensity exercise (such as brisk walking or cycling) or 70 minutes of vigorous activity (such as running or aerobic exercise) per week, with at least two days of strength training.
Exercise can help keep the brain strong, improve cardiovascular health, and reduce stress. An expert at the CDC called walking “the closest thing to a miracle drug.” Since our muscles atrophy as we age, consider strengthening strength and resistance training.
We often hear that the best way to maintain an exercise routine is to choose activities that you enjoy and can stick to.
Nutrition
Yes, eat healthy. But Huberman points out the importance of food type, food quantity and meal timing.
A diet rich in a variety of whole foods, from fruits and vegetables to nuts, seeds and legumes (cue the “30 plants a day” challenge) can boost your gut microbiome. A diverse gut microbiome improves immune and brain function. Maintaining a diet rich in plants, protein, and fiber will ensure you’re eating the right amount of food to keep you full and energized for longer (highly processed sugary foods can cause you to crash and get hungrier).
While intermittent fasting may not be for everyone, Huberman has recognized the benefits of intermittent fasting before. It reduces the risk of heart disease, obesity and diabetes. To extend lifespan, corporate executives and longevity researchers alike have devoted themselves to intermittent fasting. Dr. Mark Hyman, Founder and Senior Consultant, Cleveland Clinic Center for Functional Medicine, and author of Forever Young: The Secret to Living the Longest, Healthiest, told before wealth He fasted overnight for 12 to 16 hours.
social connection
We are in the midst of a loneliness epidemic. The health consequences of feeling socially isolated are equivalent to smoking 15 cigarettes a day. In addition, loneliness increases the risk of health problems such as dementia, depression and anxiety. This year, U.S. Surgeon General Dr. Vivek Murthy issued a national advisory warning on the health effects of loneliness. Many have called for socializing to be reimagined by collaboratively building environments and creating spaces for intergenerational friendships as a cornerstone of community.
In addition to the health benefits of feeling connected, the strength of our social connections largely determines our level of happiness. Keeping and making friends is an integral part of staying healthy from childhood through middle age and beyond. Volunteering, joining an activity group or hobbies – can help people feel a sense of connection. A recent survey by the American Association of Retired Persons (AARP) found that an overwhelming majority of adults (87%) see play as a pillar of their health, and many say it helps them stay connected to others.
While Huberman notes that those with the means and time can expand their routines to incorporate other health-enhancing methods, he calls his five key strategies a “strong and reliable foundation.”
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