Health

Nutrition

Adopt a well-rounded diet with plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins to provide essential nutrients and sustain energy levels. [1]

Opt for small, frequent meals and snacks throughout the day to maintain a steady nutrient supply to your brain and prevent feelings of fatigue. [1]

Avoid crash diets and focus on gradual, healthy weight loss to ensure your body receives essential nutrients and to prevent fatigue caused by poor nutrition. [1]

Use caffeine strategically, consuming it before important tasks, and limiting intake to avoid insomnia and dependency. [1]

Moderation is key when it comes to alcohol consumption, particularly during midday and close to bedtime, as it can lead to lethargy and disrupt sleep. [1]

Stay adequately hydrated by drinking about five to eight cups of water daily to boost performance and combat feelings of fatigue. [1]

Avoid empty calorie products, like chips and cookies, in favor of more nutritious options. [1]

Avoid sugary foods as they cause a temporary energy spike followed by a crash due to insulin release, leaving you less energized in the long run. [1]

Consume only one power/energy bar daily, prioritizing those with minimal, natural ingredients and low calories. [1]

Consume adequate amounts of Iron, Vitamin B12, folic acid, magnesium, and Vitamin D; excessive intake won't provide additional benefits. [1]

Exercise

Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, complemented by two to three strength training sessions. [1]

Always include a 5-10 minute warm-up and cool-down, followed by stretching, in your exercise routine. [1]

For robust health benefits, engage in brisk walking for at least half an hour, five times a week, or choose other vigorous exercises you enjoy. [1]

Starting with weights as light as 2 pounds, increase after you complete 8 to 12 repetitions per set for two to three sets per exercise. [1]

A rule of thumb: If talking is easy, exercise harder; if conversation is impossible, back off. [1]

Consider incorporating 20 minutes of yoga or tai chi into your routine to enhance mental focus and reduce stress. [1]

Boost your vitality by engaging in regular cardiovascular (aerobic) exercises like brisk walking, jogging, cycling, or swimming. [1]

Combat fatigue and improve overall well-being by engaging in 30 to 60 minutes of aerobic exercise three times a week for at least three months. [1]

Enhance sleep quality and reduce daytime sleepiness through core exercises like Pilates. [1]

Stretching and balance exercises do not significantly affect energy levels, yet have other benefits. [1]

Sleep

Leave the bedroom and engage in calming activities if unable to fall asleep within half an hour. [1]

Engage in at least 10 minutes of physical activity daily to improve the quality of sleep. [1]

If vigorous evening exercise interferes with sleep, avoid it two to three hours before bedtime. [1]

Only use sleep medications as a last resort to avoid potential issues with daytime fatigue and tolerance. [1]

Avoid naps and maintain a consistent seven-day sleep schedule for more restful sleep. [1]

Designate your bedroom solely for sleep. [1]

Expose yourself to morning sunlight to regulate your body's internal clock. [1]

Maintain a consistent sleep schedule by determining the right amount of sleep you need and sticking to it even on weekends and vacations. [1]

Prioritize sleep by establishing a bedtime routine, limiting screen time before bed, and creating a relaxing sleep environment. [1]

Improve sleep quality by practicing good sleep hygiene, reducing alcohol intake, and incorporating regular exercise into your routine. [1]

Limit caffeine consumption, especially in the evening, to avoid disrupting your sleep patterns and ensure better rest at night. [1]

Managing Stress

Incorporate regular aerobic exercise, such as brisk walking or cycling, to reduce stress hormones and boost endorphins for a calming effect on your body during stressful times. [1]

Practice mind-body relaxation techniques like meditation or cognitive behavioral therapy to activate the relaxation response, which can help reduce chronic inflammation and promote cellular energy use. [1]

Try Qigong, an ancient Chinese practice combining breath, movement, and meditation, to lower blood pressure, enhance balance, and promote relaxation. [1]

Engage in rhythmic, repetitive activities like walking or swimming, focusing on breathing and using a chosen word or phrase to bring about a calming and relaxing experience. [1]

Take mindful walks to center and relax the mind or brisk walks to simultaneously energize and calm your body, paying attention to bodily sensations and breathing patterns. [1]

Dedicate time to rhythmic crafts like knitting or sewing, which can be calming and enjoyable. [1]

Practice daily deep breathing, meditation, or visualization exercises to calm the mind. [1]

Prioritize tasks, learn to say "no" when overwhelmed, and seek assistance when needed to maintain energy and reduce stress. [1]

Engage in regular aerobic exercise to reduce stress hormones and increase endorphins for a calming effect. [1]

One Minute: Take a deep breath, pause, exhale, and repeat for one minute. [1]

Three Minutes: Sit, relax your body, and focus on deep breathing. [1]

Five Minutes: Spend five minutes massaging your neck, face, and temples, then breathe deeply with eyes closed. [1]

Nature

Spend time in nature regularly to nurture your innate connection to the natural world and enhance well-being. [1]

Incorporate outdoor activities, like walks or picnics, into your routine to experience potential therapeutic effects. [1]

Combine outdoor activities with physical exercise, such as hiking or cycling, to reduce stress and boost energy. [1]

Goal Setting

Identify what motivates you and set achievable goals to boost your energy and well-being. [1]

Align your hobbies or interests with your life goals to make the process of achieving them more enjoyable and energizing. [1]

Start planning for an exciting trip or project, and set up small saving goals towards it to keep yourself stimulated and focused. [1]

Prioritize your daily tasks, focusing on what matters most to you, to use your energy more efficiently. [1]

Meta-Writing

Topic: Facts from studies about health and wellness.

Goal: Have a single place of reference for all of the information I learn that affects my routines and decisions.

Scope: Health, Wellness, Fitness, Nutrition facts and practical information.

Style: Each fact or piece of information should be no longer than a short paragraph. Everything should be actionable, With citations to the source where I found the information.

Audience: Myself, as a quick reference for later. Something that I can update when I find new or contradictory information.

List Findings From Text
What are the specific findings from this section? Include relevant numbers and figures with the findings.
Make Findings Actionable
For each finding in the list, write 1 short, actionable and practical sentence.

Footnotes:

  1. Boosting Energy Harvard