Healthy mind in a healthy body - Sounds good, now what?

My Approach

The theory is simple, and the implementation is essentially the same, according to the standard guides, clever books, and widely available tips. Of course, there will be a bit of luck involved, whether an accident or serious illness undoes my efforts. However, I firmly believe that we are the architects of our happiness and that our actions today cement our health tomorrow.

Otherwise continue with my thoughts: My confidence stems from the conviction that the proper, small habits combined with a journal for daily reflection are the "simple" implementation that works, at least for me.

Inspiration from Japan

Unfortunately, I can't claim to have been to Japan. It's an irrefutable fact that Japanese people grow old. I find that fascinating, and that's why I'm having a closer look. I found what I was looking for a few days ago in a Medium article by Maguire. Furthermore, I'm taking up the approaches described there and looking to see which ones I can implement in my tranquil Hamburg.

Organization

The socially ingrained value of cleanliness leads to a reduction in dirt and grime in the environment. Of course, I can't clean the streets of my city. I wouldn't have time for anything else. However, I can always throw abandoned packaging in the nearest trash. That feels good. I'm setting a good example for my children and doing something good.

I'll achieve a lasting effect for myself if I apply these ideas to my home and keep it organized. Likewise, I can start by owning only the things I need and gradually give away or sell everything else. I keep the relevant stuff in a fixed place. After I've used them, I put them back there. This physical order creates mental order for me, which relieves me enormously. It's not about the consciously perceived stress of "I should tidy up," but rather the unconscious relaxation and serenity.

My little everyday habits:

• Anything I haven't touched for a year gets sold or thrown away – this works particularly well for me with clothes.
• I put things that someone else has left lying around in collection points, like the stairs to the upper floor. As soon as I go upstairs to sleep, for example, I take them with me and pack them away.

Movement

I spend most of my time sitting. I have to try to stand for part of my working hours. Digital meetings offer a good opportunity. I raise my desk and stand on my wobble board (Amazon Affiliate Link). Paying attention to this and listening to my body is an important step.

Since cancelling my streaming subscriptions, I've found time for yoga. The exercises clearly show me how my mobility has become increasingly limited over the past few years. The good news is that with the exercises, my condition has improved, and my flexibility has increased. The same goes for strength exercises. It's no longer about building muscle like it was in my early twenties, but about supporting and relieving pressure on the joints, so that physical and fun activities will be no challenge in the future.

My little daily habits:

• Evenings are a time for exercise, especially if the day has been spent mostly sitting.
• During digital meetings, I stand at my desk.
• When I'm on the phone, I walk around my house (and sometimes I put things away from the collection points).
• Ten minutes before the hour, my watch buzzes if I haven't taken enough steps, reminding me to take a short break.

Nutrition

I combine a good and healthy nutrition with reduced sugar consumption. I find it particularly complicated with the hidden sugars found in almost all foods. Thanks to the book Glucose Trick (Amazon Affiliate Link), I've come to understand what's happening in my body and why I regularly get cravings for snacks in the evenings while watching TV.

In addition to avoiding sugar, mindful eating is at the top of my list. This includes preparation – ideally using simple ingredients instead of processed products – and enjoying a leisurely meal with family as an opportunity for sharing and togetherness. I hope this atmosphere will provide the soothing balm for my soul, enabling me to cope with the daily stresses of everyday life.

My little everyday habits:

• I pay attention to the order of my meals – vegetables or salad first, then carbohydrates like pasta or rice.
• I don't buy sweets, so I don't feel embarrassed at home by snacking – that only works moderately well.
• No cell phones at the dinner table, but conversations with each other. We have the conversation flip for families as a great topic stimulant (Amazon Affiliate Link).

Wellness

Suppose good organization, plenty of exercise through intensive sports, and suitable nutrition aren't enough to create satisfaction. In that case, there are two alternatives: spending time in the garden or engaging in wellness activities. In the past, I only took the step to consciously relax and pamper myself when I realized my batteries were running low. That's much too late.

There are many ways to approach this topic. My recommendation is to think early on about what life would be like without the need to work. This provides an excellent starting point for a short break in your daily work routine. This approach goes beyond wellness, saunas, and warm baths, but aims at the same thing: How do I achieve contentment, balance, and serenity when the world is spinning rapidly around me? I've covered a few thoughts on this topic in an article about micro-retirements.

My little everyday habits:

• I regularly schedule a wellness day in my calendar, along with a good book or magazine.
• I extend my lunch breaks for small activities – be it a game of table tennis with my son when he gets home from school, or reading a chapter in my book on the terrace in the sunshine.
• A power nap after lunch to recharge my batteries.

Conclusion

The aspects discussed are holistic and partly social issues, such as cleanliness in public spaces. But change begins small, with myself, and as a role model for others, especially my children. I am convinced that these small habits contribute to the well-being of those around me and myself. And if I'm wrong, I trust the placebo effect and expect that my good feeling will be enough to convince my body of this. I mean, other people take little sugar pills to treat serious illnesses.