3 ways to improve your health beyond food and exercise

Last week, I offered the first two of five things you can do this year to improve your wellness and help with your longevity.

First, I chimed in on the importance of good eating, including a more vegetarian diet filled with plentiful fruits and vegetables and how supplements do not have any scientific validity to back them up. That doesn’t mean they don’t do something for you, but the science behind them is lacking, so buyer beware.

I also touched on exercise and how you should focus on activities you will be comfortable doing on a regular basis. Now on to the other three items on my list.

Sleep

The importance of sleep or rest cannot be exaggerated. In the last few decades, we have just begun to uncover the importance of sleep. The brain needs a break — not just from the work we do every day, but from the stimulation.

The infant brain is making more than 1 million neuro connections per second. It has to learn how to see, to move in space, to walk, how to think, how to communicate. I could go on and on about what that baby brain is learning, but you get my drift. And infants get a lot of down time through sleep.

Our adult brain needs to do the same thing, to a much lesser extent, but it needs a full stop to solidify what we need to survive. So, to help you get better sleep, here are a few tips about sleep hygiene.

Your room should be cool. Your bedding choices depend on who you are. Most might like their bedding light and easy to move around, but others might consider a weighted blanket, which provides deeper pressure that can help calm you so you feel hugged or held.

Years ago, I bought a 15-pound fleece weighted blanket, and I use it from time to time when it’s cold outside and I find I’m not sleeping as well. You might consider that.Next, have your doctor or pharmacist check what medications you’re taking. The wrong meds will disturb your sleep. That includes over-the-counter meds and supplements, some of which contain stimulants.

Finally, try to go to sleep at the same time every night to allow your circadian rhythm to do its job. Stop all blue-light exposure from every screen for 30 minutes before you plan on getting your shut-eye, and avoid alcohol within two to three hours of sleep.

Social relationships

Remember COVID? I bet your memory is like mine, rather flimsy when it comes to those days. Certainly, social relationships were one of the biggest issues at that time — we couldn’t have them in same way. I do remember how hard that was!

I suggest this year that you pick a social relationship you want to improve upon or find a new one — through your church, temple or synagogue, or through your work or your health club. What I mean here is looking someone in the eye and talking, really talking.

When my wife, Penny, died two years ago, my son Eli gave me some good advice. There were times that I really didn’t want to talk to people, but they wanted to talk to me. He told me to “kick the ball to the other side” and ask people about themselves.

Do this tomorrow or the next day. Think about the person opposite you and ask them a question about themselves.

You will be shocked about how easy it is, and most people will take the ball and run with it. They’ll start to tell you what they’re thinking and doing, and then you get a chance to chime in and interact. That’s important for their health and yours, too.

Do something for someone else

How is this part of your health? I know it’s a good part of society, but your own health? Come on, where’s the data on this?

Well, study after study has shown that when you feel part of a community, you get something back. This is not a transactional situation — you give me an hour, and I give you an hour. It doesn’t work that way. It’s more like you help me and that helps you, and vice-versa. It’s that simple and easy.

What I call the DOS system kicks in — dopamine, oxytocin and serotonin — which then gives us an endorphin rush. We’ve all had this experience in our lives. When it hits, we just smile spontaneously or more than that.

I know someone who recently had a surprise on her birthday — a special niece showed up unexpectedly. This person was so flabbergasted by their niece’s visit that they cried. It was a cry of joy, not a cry of sadness.

My spin: Part of your good-health plan this year should include acts of gratitude. It will give you more of a rush than a runner’s high. Stay well.