7:3 Rules| 7 Health tips you need to focus on, 3 things to let go of for a healthy & happy life
Updated: Jul 23
Life expectancy nowadays has increased to 100 years from 60-70 years, thanks to advancements in medical science and the food industry.
However, while life expectancy has extended, it does not necessarily mean that people aging healthily. Research shows that many individuals are experiencing the early onset of heart disease, diabetes, and even dementia.
No one would want to spend the last 40-50 years of their life confined to a hospital bed. In order to live longer and healthier lives, one needs to make an effort to take care of their body and mind from an early age.
In our pursuit of a longer and healthier life, it's essential to seek guidance from experts who have valuable insights to share. Recently, I stumbled upon this YouTube clip by Dr. Cho from South Korea, a herbal medicine doctor whose motto is the best treatment is prevention.
In this captivating presentation, Dr. Cho introduces seven fundamental health tips that we should focus on, along with three crucial aspects we need to let go of to achieve a healthier and happier life. (Well, since the presentation is in Korean, I thought I'd put the points in English here.)
7 Health tips you need to focus on for a healthier and happier life
1. Breathing and Meditation
The first thing Dr.Cho talks about is breathing and meditation! Hey, that's so cool that he talks about meditation as the first of the 7 tips! Achieving peace of mind, being able to manage your emotions, and letting go of mental stress is indeed the most important step toward a healthy life.
2. Healthy Eating Habits
This is something that many health-conscious people are aware of these days. Rather than consuming processed foods such as ham, bacon, sausages, and fast foods, Dr. Cho recommends incorporating more 'living' foods such as vegetables and fruits into our diet.
Also, the research shows that one of the secrets behind the longevity of certain villages is eating less. Allowing our internal organs to rest and restore energy is important in order for them to function well. Therefore, it is essential to avoid over-eating and late-night-snacking.
3. Good Quality Sleep
Sleep is undeniably crucial for maintaining good health and well-being. During sleep, our body undergoes physical restoration and repair, while our brain consolidates memories and processes information. Adequate sleep boosts the immune system, supports cognitive function, and enhances emotional stability. It conserves energy, regulates hormones, and promotes heart health. Additionally, sleep plays a role in weight management and improves mental performance, concentration, and problem-solving skills. Neglecting sleep can have adverse effects on both our physical and mental health, making it essential to prioritize sufficient rest to lead a healthy and fulfilling life.
4. Benefits of sunlight
Sunlight offers numerous health benefits that contribute to overall well-being. Exposure to sunlight is a natural source of vitamin D, which helps in the absorption of calcium, essential for strong bones and teeth. Sunlight also boosts serotonin levels in the brain, enhancing mood and reducing the risk of depression. Moreover, sunlight can regulate circadian rhythms, improving sleep patterns. Adequate sunlight exposure, he recommends 30min a day, has been linked to a strengthened immune system, reducing the likelihood of certain diseases.
5. Regular Exercise
Regular exercise provides a multitude of health benefits that contribute to a better quality of life. Engaging in physical activity on a consistent basis helps maintain a healthy weight, improves cardiovascular health, and strengthens muscles and bones.
Beyond the physical advantages, regular exercise has profound effects on mental health, reducing stress, anxiety, and symptoms of depression. It promotes better sleep, increases energy levels, and boosts overall mood and self-esteem. Moreover, exercise stimulates the release of endorphins, known as "feel-good" hormones, creating a sense of happiness and well-being.
By making exercise a regular part of daily life, individuals can experience a wide range of physical, emotional, and mental benefits that contribute to a happier and healthier existence.
6. Sharing and Volunteering
Dr. Cho emphasizes the importance of sharing and doing volunteer work as you get older. Sharing and engaging in volunteer work offer a myriad of benefits that extend beyond just helping others. Acts of kindness and giving not only bring joy and fulfillment but also foster a sense of connection and empathy with the community.
Volunteering provides opportunities to learn new skills, build self-confidence, and gain valuable experiences. It also allows individuals to broaden their perspectives and understand the diverse challenges faced by different communities.
Moreover, the act of giving back can reduce stress and increase overall well-being, as it creates a sense of purpose and meaning in life.
7. Be Grateful
The last of the 7 tips is having gratitude. Practicing gratitude offers a multitude of positive effects on our well-being and overall outlook on life. By cultivating a mindset of gratitude, we shift our focus to appreciate the positive aspects of our lives, fostering a sense of contentment and happiness.
Gratitude has been linked to reduced stress levels, improved mental health, and enhanced resilience in the face of challenges. It strengthens relationships and promotes empathy, as expressing gratitude fosters a sense of connection and appreciation toward others.
Embracing gratitude as a daily practice allows us to savor the little joys, find silver linings in difficult situations, and approach life with a more positive and grateful heart.
3 things to let go of for a healthier and happier life
Greed and desire
Obsession and consumption
The three things to avoid in order to lead a happy and healthy life are stress, greed, and attachments. It is often said that stress is the root cause of all illnesses. But what makes us stressed? It is our own greed and attachments.
The reason I appreciate the lecture is that it doesn't solely focus on what to eat and what not to eat; instead, it emphasizes the foundation of health, which is the mind. A healthy mind serves as the cornerstone of physical well-being!
Therefore, for anyone who is interested in living a happier and healthier life, and wishes to 'age well,' I would wholeheartedly recommend meditation as the foundational practice. Let's prioritize taking care of our mind and body to live life to the fullest!