When we’re young, we often don’t think about our health. We love life and want to enjoy everything it has to offer. However, unhealthy habits like excessive drinking, smoking, processed food consumption, and physical inactivity can accumulate over time, leading to consequences for our bodies down the road.

The motivation to change

We all want to change and do better, but taking that first step can be tough. Procrastination often wins the day. This is where building mental strength comes in. We need a clear outline and goal to fuel our motivation.

Like many people, I struggled to find the willpower to quit smoking for over five years. Then, an article about the health risks became my turning point. The stark reality of potentially missing out on seeing my son grow up hit me hard. With a clear goal in mind – to be there for my family – I gave up cigarettes the next day and never looked back.

However, old habits die hard. A few years later, a routine health check delivered another jolt. The doctor’s casual explanation – “borderline diabetic, high cholesterol” – was a wake-up call. On top of that, I simply wasn’t happy with how I felt. Bad posture, weight gain, constant illness – it all added up. This time, the motivation to change was multifaceted: wanting to be healthy for my family, and wanting to feel good in my own body.

This time, the motivation to change was multifaceted: wanting to be healthy for my family, and wanting to feel good in my own body. But the most sobering reminder came from life itself. Friends, my own age group, started to die, one after another. Not from accidents, but from the silent killers – cancer, heart attacks, strokes.

Over the years, my own journey has made me a firm believer: most cancers, heart issues, and many other illnesses are preventable lifestyle diseases. The key lies in adopting healthy habits – quitting smoking, exercising regularly, and eating a balanced diet.

Biggest impact on our well-being and good health

Stop smoking

Quitting smoking has the biggest positive impact on our health. There’s a well-documented timetable of how long it takes for the body to recover after quitting smoking – “Stop Smoking Recovery Timetable”. There are many ways to quit smoking, and for me, going cold turkey was the most effective. After a long time of mentally preparing myself, I set a date and quit. The improvements were incredible – I had more energy, my breathing improved, and my sense of taste and smell came back to life.

Eat healthy

Eat less meat and much more fresh fruits and vegetables, and stop adding sugar to everything. Cut down on refined carbohydrates and sugary beverages. Easier said than done! Our brains crave the familiar, and it takes time to establish new, healthy eating habits. However, small changes can make a big difference. Start by adding a serving of vegetables to each meal or swapping sugary drinks for water. Remember, a healthy diet gives you more energy, improves your mood, and makes you feel better overall. It’s a mind game, but one worth winning!

The first step I did was reducing meat and what did the trick for me was a Ted Talk video by Graham Hill, “Why I am a Weekday Vegetarian”.

“Taking his advice to heart, I began by cutting out meat during the weekdays. This felt like a manageable step, and I still enjoyed the flexibility of including meat on weekends.”

Focus on a rainbow of vegetables, salads packed with different textures, and a variety of fruits and nuts. This will keep your meals interesting and provide essential nutrients. Don’t be afraid to include healthy fats like avocado or olive oil. They add flavor and keep you feeling fuller for longer. Experiment at home! Use lots of onions, garlic, and spices to make your healthy meals exciting. If you stick to a healthy diet, indulging occasionally is okay. The good news is, cravings for unhealthy foods subside quickly. Once you accept the improvements of proper eating, your body’s desires will follow suit. Remember, eat to nourish your body, not just for pleasure. Mindful eating can also be helpful – focusing on the taste, texture, and satisfaction of your food, rather than just mindlessly consuming calories.

To reduce my sugar consumption, I started using stevia as a natural sweetener. It took some time, but eventually I enjoyed my coffee and tea without any sweetener at all. Stevia can be a helpful tool, but it’s important to remember that even natural sweeteners can have downsides, (Stevia Side Effect). My advice: use stevia to wean yourself off sugar, then gradually try to eliminate sweeteners altogether. Your taste buds will adjust, and you’ll likely find you enjoy the natural flavor of your beverages more.

Once you’ve established a healthy diet and your body adjusts, you can explore other options like Intermittent Fasting. James Clear offers a great explanation and tips. The Beginner’s Guide to Intermittent Fasting.

Additionally, Dr. Eric Berg’s videos delve into the Keto diet and how the body reacts to different foods. Dr. Eric Berg’s videos. These resources were invaluable for me.

In addition to the resources I mentioned, there’s a very interesting video by Dr. Jason Fung, MD. He explains what happens in the body when we eat and when we don’t eat, focusing on how reducing carbohydrates and applying this knowledge can lead to better health and weight management without losing muscle mass. Dr. Fung is also an expert on reversing diabetes, which can be helpful for those already struggling with the condition.

There are many, many more YouTube channels with excellent content on fasting, health, longevity, and more. Just start searching, reading, watching, and learning! As you get more experienced, you will learn what and who makes sense and what is just PR.

Right now, eating one meal at lunch with a lighter dinner works best for me. As I’ve gotten older, I’ve also reintroduced some meat back into my diet. The key is to experiment and find what feels good for you. Don’t get bogged down in following someone else’s plan – listen to your body, discover what you enjoy, and be flexible. There will be times when adjustments are needed, and that’s okay!

Do exercise

Now to the third important step you have to take; regular exercise. It is recommended to do a minimum of 150 minutes of moderate-intensity activity per week. What kind of workout you choose depends on your age and capabilities. Find out if you are more of a Yoga or CrossFit personality, and then act on it. However, do take professional guidance to get the full benefit of exercising and prevent injuries that you will regret later. A professional trainer or teacher will know how to build you up and get the best benefit for you. If you join a gym with good instructors, take yoga classes or even hire a private teacher or instructor depends on you and your budget and make sure you set a regular schedule that you follow up on. The continuity is the critical key to improvement. NEVER GIVE UP!

The rough rule is, one hour exercise a week is good for you, two hours exercise a week makes you fitter and with three hours exercise a week you will start to see results and changes in your body.

I opted for yoga, and from the moment I started taking three classes a week, my body began to transform. Vinyasa yoga, with its focus on linking movement and breath, helped me build strength, flexibility, and coordination. My overall well-being improved tremendously – I had more energy, better balance, and a calmer mind. After a few years, I transitioned to Ashtanga yoga, a more disciplined practice with set sequences. Transitioning to Ashtanga took some initial dedication, but the rewards have been immense. The beauty of Ashtanga is that it can be practiced anywhere, with or without a teacher. The set sequences provide a structured routine, yet there’s room for individual modifications, making it perfect for a home practice.

 

According to my wife, there are also additional reasons why every “husband”should do Ashtanga. See the detailed list here on Facebook.

Other health supplements

When you start reading around in different groups and newsletters that are health oriented, you will always hear about new ideas. Read, listen and try it out. You will be the best judge of what is good for your body. Things that I believe are good for me are:

Lemons

Wash some fresh lemons, cut them in half and try to take out as many seeds as you can, they are not good for you. Freeze the half lemons. In the morning, grate a half or a full lemon with all the skin, put it in a big glass and fill it with water. Best at room temperature or warm. You can find a very good explanation of the benefits here. Even just a glass of lemon juice only with warm water and maybe added a quarter teaspoon of turmeric powder with a little black pepper and rock salt is a good drink to start the day.

Coconut Oil

There are more and more suppliers that supply very good quality Coconut Oil. Benefits are plenty, you can read up about it here. For me, it is a great supplement to get a healthy bacterial count in my gut and stomach.

Cold shower

This is a bit of a harder one, taking only cold showers. There are many benefits for this one, which you can find here. For me, the biggest benefit is the immediate alertness of the body and the improved immune system. It is many times a fight with your mind, but the benefits are great. You will get used to it. I have to admit, it works better after exercise than just when you wake up.

All these changes have improved my life tremendously. Sick days are gone, and I feel good and strong. My target is not to get any serious civilization illness and live a healthy, flexible, fit and alert life until it is time to go. Let me know how it works out for you.