These are my notes from podcast episode with participation of Dr Daniel E. Lieberman on how to improve and maintain optimal health.
1) Up to 75% of diseases can be prevented with the help of physical activity, a healthy diet and good sleep. Depression, anxiety, many types of cancer, diabetes, Alzheimer’s dementia can be prevented, or their risk can be lowered if a person stays physically active, eats healthy and sleeps enough.
2) Physical activity is very important for health and longevity. We humans are made to be physically very active. Endurance, resistance, weightlifting exercises slow aging process in our bodies. Exercises are good for muscles, organs, DNA, mitochondria and even brain cells. Physical inactivity accelerates the aging process.
3) Sitting is
not bad, but sitting too long without interruption is bad. You need to get
moving every 15-20 minutes. If you sit for more than 1-2 hours on a regular
basis, that is bad. Thus, try to move as often as possible. Movement keeps your
body healthy.
4) Comfort is
harmful for your health. Our instinct to take it easy is harming us. In our
environment where everything that is optimized for comfort and convenience is
making physical health less necessary. Short term comfort leads to long term
consequences.
5) The older
you get the more you need to do strength workouts. After 40, if you do not use
your muscles, then you will start losing them. This will make you weak and not
capable of doing daily activities that require physical strength. For this
reason, be active and do exercises daily.
6) Dieting and
exercise together help you to lose and maintain healthy weight. Avoid or limit
all kinds of food that are high in sugar and low in fibers. Along with that, do
exercises on a regular basis. If you do not like to do exercises, then do
moderate level physical activities like walking or swimming.
7) You don’t
need to sleep 8 hours strictly; 6-7 hours sleep is optimal depending on how
many hours you want to sleep.
