In this ongoing series, I will share my top tenets for long-term sustainable health. Check back often!
My top tenets for sustainable health
1. Sleep
There’s no getting around this one. Chronically sleep-impaired people don’t typically enjoy long, vital, vibrant, energetic lives. Ideally, go to bed at an early enough time that you awaken in the morning at least 90% of the time BEFORE your alarm would otherwise go off.
Go to bed when your unique body begins to feel sleepy – the first time, not after you’ve already started dozing. And that may be 8:30 pm for you. Be open to what your body is asking for in terms of the timing of optimal rest.
Practice sleep hygiene. Unfortunately, that television, email, smartphone, or other full-spectrum light exposure and any type of stressful activity (bill-paying, parenting debates, work, reading the News) in the full hour or two prior to bedtime IS indeed likely affecting your sleep later on. Let your brain know in that hour or two that you do want it to wind down and prepare to sleep deeply.
Oftentimes, the caffeine we are consuming after Noon during the day is also still being metabolized at bedtime and is actually interfering with the depth and/or duration of our sleep.
2. Play
Seriously. So many of us behave as though there is a large prize at the end of life, rewarding us for working as many hours as possible and checking off as many things as we can from our ubiquitous work-related to-do lists.
But there’s not! It’s more likely that regrets and missed opportunities remain.
What if we had a daily play to-do list? That we treated as just as important, or even more important, than the work one?
Savor life. Laugh. Play. Relax. Have fun. Cultivate joy. Let your recreational or relaxation time involve truly rejuvenating activities rather than defaulting to an hour or two of mindless TV each night.
We were all ~4 years old at one time and saw the world as truly full of wonder and opportunities for play. Revive what is Fun for you now. Allow time for it. Make time for it.
3. Your skin is one big mouth
Stop feeding it toxins.
Seriously, whatever you slather on your skin can make its way into systemic circulation. We really shouldn’t put anything on our skin that we wouldn’t be willing to eat. Chew on that for a moment…
Start over again on choosing your beauty and personal hygiene products with this truth in mind. And skip both fabric softener and dryer sheets (both of which simply add toxins back to our clothes, after we’ve just finished cleaning them!). These steps can make a dramatic impact on your health deep inside.
4. Eat real food, not “edible food-like substances”
(M. Pollan)
Most of us wouldn’t put low-quality gas into our cars just because it’s cheap or convenient, so it’s worth asking why we so often do that with our own bodies. Your body is brilliant and works hard for you every day, and it thrives when it’s fueled with real, nourishing food. Aim to spend most of your time choosing foods you genuinely enjoy and that your great-grandmother would recognize as food: simple, whole ingredients that have stood the test of time.
Think vegetables, quality proteins, fruits, legumes, nuts, seeds, and minimally processed beverages. These foods naturally support your energy, digestion, mood, skin, and overall vitality. On the flip side, heavily processed foods filled with artificial flavors, preservatives, dyes, and additives can make it harder for your body to function at its best.
This isn’t about perfection or restriction. It’s about giving your body what it needs to feel clear-headed, energized, and well in a very real, biological way.
5. Get fresh air every day
Yes, even when it’s cold or rainy. Indoor air can become surprisingly toxic, especially during the winter months, due to off-gassing from building materials, textiles, cleaning products, and so-called “air fresheners,” which simply add chemical-laden artificial scents to the air we breathe. Even a short 10-minute walk around the block or a quick step outside to the edge of the parking lot is far better than no fresh air at all.
While you’re outside, leave your phone behind and let your eyes soften as you shift your gaze toward the horizon. Take in nature, whether it’s a quick glimpse or a deeper moment of appreciation, and breathe deeply into your belly. Allow your exhales to be long, slow, and through your nose. Stand or sit tall, hands free, and use this moment to activate your parasympathetic nervous system, the state that supports digestion, relaxation, healing, hormonal balance, and overall ease.
6. Eat as much organic food as you can find and as you can afford
Whenever possible, aim to eat organic, or at least minimize your exposure to pesticides and herbicides. Many of these chemicals can disrupt hormones and contribute to issues like weight gain and hormone-related cancers in both men and women. Choosing organic isn’t about perfection; it’s about reducing the overall burden on your body.
If fully organic isn’t accessible or affordable, you can still make great choices. Look for local farmers who use minimal or no pesticides (many small farms follow organic practices even without official certification). And use the Environmental Working Group’s Dirty Dozen and Clean Fifteen lists to help you prioritize which foods are most important to buy organic each year. It’s all about doing the best you can with what you have.
