A few of Our Health Habits

More than a catchy title, the name of this blog came from our passion–as a couple and as a family–to embrace healthy habits in our daily lives. But most of our health habits aren’t sophisticated or really all that unique. In fact, most of them are things that might be considered common sense or obvious, but have nevertheless been lost in the shuffle of our busy modern lives. Since most posts are focused on cool new biohacks we’ve been experimenting with, this post focuses on some of the simple things we do that have become our health habits:

• #1 Take a Walk. Need I say more? Just start walking! We go for a walk most evenings–in fact, the concept of this very blog was hatched on an evening stroll a few years back. Its a great way to start unwinding from the day and it serves as the start of my “powering down” routine. But its not just the evenings…I take a walk during my lunch break or anytime I can squeeze it in at the office/hospital. Just 10 minutes of movement and sunshine can totally reset your day.

• #2 Keep moving. Embrace the primal principle of move frequently at a slow pace. Wearing a Fitbit has really changed our lives. Rachel never sits to talk on the phone, whether it be when catching up with family or on a health coaching call–and now it’s rubbing off on some of our friends and family members who embrace getting in some quality movement while connecting with friends. Plus, physical activity enhances creativity and productivity…this is probably why some of Rachel’s clients have invested in one of these!
• #3 Take some time to Unwind. Our days are hectic and stressful; the importance of a “power down” routine to get your ready for quality sleep cannot be overstated. You’re not immune from the distractions of daily life, work deadlines, and of course Netflix–and neither are we. We’ve been guilty of watching a show or three after dinner then heading off to bed 10 minute after the blue light flickers off. But we recognize the importance of eschewing stress-inducing stimuli like bright light, work, the news, and food right before bed. Make this a routine–use dim lights, limit TV and electronic use (use a blue light filter if possible), avoid late night food and alcohol.
• #4 Have fun and play as a family. Rachel wrote about the importance of play in a recent post, but the value family playtime has cannot be overstated. Whether its on a family vacation or just a Saturday evening at the beach, I find that a little time cutting lose with the kids completely recharges my batteries. You don’t have to go far or somewhere elaborate or expensive either–just a evening in the yard playing tag or marco polo in the community swimming pool will do the trick. Added bonus: swim tag or building a sand castle can really give you a great mini-workout!

• #5 Set goals and celebrate milestones. Goal setting is a big deal to us. We’re both forward thinking individuals and planners. But we strive not to get caught up in just setting the goal, but celebrating the achievement as well. We set many goals–both big and small–and its important psychologically to reward yourself for getting them done. We like to celebrate with a primal meal or even a nice bottle of wine. Its not important how you celebrate or what you’re celebrating–the important thing is that you reward yourself for accomplishing those goals. Then set some new ones!
• #6 Workout regularly, not rigidly. But remember: bigger is not always better, longer is not always necessary. We shoot for about 4, and at most 5 workouts per week. Many of these sessions are 20-30 minutes tops. Sometimes its good to force that workout even when you don’t feel like it, but more often you’ll find that when you listen to your body it will give you more when its ready and well-rested. This may mean cutting back and substituting a more intense workout for a lap around your neighborhood walking trail or a relaxed bike ride with the family instead.
• #7 Embrace fasting. Simply fast for a few days and you’ll quickly see how many “superfluous” calories we consume in a day. We spend several hours a day acquiring, preparing, and consuming food; its liberating to know that you have the power to simply give that up and realize the powerful impact food has on your life. Once you fast from food, you will realize the many other superfluous influences on our lives–social media, TV (especially the useless 24hr news channels), and really anything that will bring negativity and jealously into your. Simple is often better and less is often more.
• #8 Practice our faith together. While we recognize that not everyone shares the same faith, we know how important this has been in our lives. We strive to go to church together every Sunday and pray together before meals and at bedtime with our children. Additionally, we both find it helpful to start our day with quiet, reflective prayer. While religious services or prayer may not be part of your belief system, I think that anyone would benefit from some type of centering or contemplative practice.
• #9 Prepare and eat meals together as a family. We are fortunate that we can eat as a family most nights and make every effort to cook together. Taking part in meal preparation is a fantastic habit to start, and one that I wish more people would do. We also involve the children in meal prep, which definitely helps in their desire to actually eat the same things we are eating. Our kids are by no means “strict primal,” but they certyainly aren’t getting a plate of fried chicken tenders and fries every night either. In one of the baby prep books Rachel read they always said “begin as you mean to go.” When it comes to kids and eating healthy foods, this couldn’t be any more true. Our son’s first solid food was avocado, and today he’s the only 6 year old I know that will devour an entire salad or pack of seaweed snacks!

• #10 Respect your sleep (and your kids’ too). We’ve written extensively here and here and here about sleep, and that’s no accident. Sleep is undoubtedly the biggest component of health that most people neglect or at least could stand to improve. I am so passionate about sleep because I have seen the real (and immediate) impact that good sleep quality has on overall wellbeing and stress. As a physician, I’ve certainly been down the road of chronic sleep deprivation, and glad to have left that terrible habit behind. Good sleep affects more than just your attention and focus–it can lower blood pressure, lessen anxiety and stress, and improve many metrics of mental and physical performance. But its not just for you: mounting evidence suggests that sleep is of paramount importance for our little ones as well. So set a good bedtime for your kids and realize they need even more sleep than you!