In Part 1 of this article, I discussed some of the things it would take to get us, as individuals and as a society, healthy again, with food and exercise as the main topics.
Just to recap: choose healthy foods that are rich in vitamins, minerals, and water. So, eat lots of whole fruit and vegetables. In-season produce is best. Eggs, avocados, seeds, and nuts are also good choices to incorporate into your daily diet. Also, include foods high in fiber, as almost no one gets enough. If you eat meat, choose high-quality sources and avoid processed deli meat and other processed proteins, as they often contain additives and preservatives. When it comes to grains, read labels and do a little research. Most of the stuff we see in the store isn’t good for us, and we eat way too much of it. Go for 100% whole-grain and/or sourdough products. Avoid ultra-processed foods, seed oils, and most fruit juices as much as possible. Also, stay away from soda, sugar, and other things that the food industry has manipulated.
Regarding exercise, get a variety of different types, as each has different benefits. Strength train, swim, walk, hike, play sports, etc. Start with something that is fun, begin slowly, and progress from there. Exercise is less about how hard you work and how disciplined you are in the short term and is more about building and adapting slowly. Gently challenge yourself over time, and you will gradually get used to whatever you are doing. Add reps here, a little more weight there, a little farther on your walk, etc. Think baby steps.
In this installment of Healthy Again, I want to discuss sleep and social health.
Sleep can be elusive, especially as we get older. Research has shown that it plays a huge role in memory as well as health in general. Not only does a lack of sleep inhibit concentration, but it also interrupts the consolidation of memories.
According to the National Institutes of Health (NIH), an adult’s sleep cycle should consist of four stages.
The first three stages are non-rapid eye movement (NREM). Stage 1 is where the body transitions to sleep. During Stage 2, body temperature drops and the heart rate slows. Stage 3 is a deep NREM that is restorative and allows physical repair. All three of these stages are prep for taking in new information the next day. They also help the brain sort through information acquired from the previous day by filtering and eliminating certain things. Stage 3 deep NREM sleep will further cement these memories, which will continue into Stage 4, rapid eye movement (REM) sleep. Emotional memories are processed during REM sleep. In addition, most dreaming occurs during REM sleep, where the thalamus transmits information from all five senses to the cerebral cortex that interprets and processes information from your memories.
A full night’s sleep usually consists of four to six 90-minute cycles that transition between light, deep (N3), and rapid eye movement (REM).
This amount of sleep may work for some but be insufficient for others, as individual sleep requirements vary.
In addition, even if you get enough total sleep at night, interruptions may leave some individuals feeling fatigued, especially if they wake up during deep sleep.
Poor sleep has been shown to lower learning by as much as 40%. In addition, adequate sleep is a critical factor for brain and heart health and in extending life expectancy. According to research, getting enough high-quality sleep can literally add years to your life. Up to 4.7 years for men and 2.4 years for women!
To improve the duration and quality of sleep, go to bed earlier. Second, make an effort to wind down before going to bed. I recommend reading until you get sleepy. Avoid TV and other electronic screens near bedtime, as the high-energy visible (HEV) blue light they emit can disrupt sleep by suppressing melatonin. Last stop eating at least three hours before bedtime. Food, especially high-carbohydrate snacks and/or alcohol, will also disrupt sleep.
The fourth pillar of aging well and becoming healthy again is social connection.
Social health, which centers on the quality of our relationships and engagement with others, is increasingly recognized as a key factor in longevity.
Studies have consistently found that people who maintain strong social connections tend to live longer, healthier lives.
For instance, people who maintain close ties with family, friends, and community members are less likely to suffer from chronic diseases, cognitive decline, and depression.
Social interactions stimulate the brain, keeping it active and engaged, which is crucial for preventing memory loss and maintaining mental health as we age. These connections provide emotional support, reduce stress, and foster resilience during challenging times.
Social isolation, on the other hand, has been linked to higher risks of chronic diseases, cognitive decline, and even premature death.
The importance of social connection extends beyond simple companionship; it influences how we perceive ourselves and the world. When we feel connected to others, we are more likely to adopt healthy behaviors and seek medical care when needed. Research shows that social connectedness increases longevity by up to 50%! Strong social networks boost the immune system and reduce stress.
The bottom line is that social connection is critical to happiness, and happier individuals often have better health outcomes and longer life spans. Acts of kindness, trust in others, and community involvement not only boost wellbeing but also help build a more resilient society, especially benefiting those who are most vulnerable.
Health and wellness are broad topics that encompass many factors. Still, if you use the metaphor of a tree, the topics of diet, exercise, sleep, and social interaction are the low-hanging fruit. If you want to increase your odds of living a long, high-quality life where you can do the things you like and spend time with people you love, the plan is simple. Eat quality, whole foods and avoid processed junk. Exercise regularly and stay very active. Make sleep a priority; it is not a passive activity but a critical component of your brain and body’s health. Last, maintain strong social connections. While we all like to be alone from time to time, humans are not meant to be isolated. Just as plants need sunlight, we need social interaction lest we too wither and die.
