It’s not Rocket Science: 30 tips to an evidence based life well lived

Confused by conflicting health advice?  Not sure if you should cook your kale in coconut oil or sweep it all in the rubbish bin. Coconut oil is nice and slippery like that when warm.

The shocking truth is it’s actually not that hard or confusing.  There is more agreement and good science than confusion and shades of grey.

I realise this is not what some media outlets or celebrities selling you snake oil to put up your hoo-ha at the full moon would have you believe.  See any recommendation by Gwenyth Paltrow ever.

So here are some science-based tips that could just change your life.

Eat

  • Eat whole foods. Go for variety, lots of colors and types.  Sure enjoy ‘super foods’ if they turn you on, but don’t obsess over them or eliminate perfectly good alternatives.  Can’t afford chia seeds? Eat a banana and a strawberry and smile at yourself and your savings.
  • Eat loads of fruit and veg
  • Eat red meat in moderation (if at all)
  • Minimize mercury in fish
  • Enjoy dairy if you are not lactose intolerant.  Although the environment might not thank you, your body will.
  • Prioritize good quality vegetable oils.  While the saturated fat debate rages, I’d focus on vegetable oils.
  • Avoid the foods you have issues with BUT be careful avoiding stuff for shits, giggles or worse food fashion.
  • Chew well and enjoy.
  • Enjoy tea and coffee if you like it.
  • Minimize crap.
  • Have less than 10 teaspoons of sugar a day. This is less than you might think given how much is hidden in foods.  No need to get all obsessed and high-and-mighty about your AMAZing-sugar-free-life.  Unless it makes you happy, in which case, fill your sugar-free boots.
  • Enjoy alcohol in moderation, if your personal and genetic risk profile allows it.  Don’t kid yourself about what moderation actually means.  Check the guidelines.

Move

  • Get fit, stay fit.  This could be one of the best decisions you make
  • Avoid prolonged sitting or standing
  • Stretch

Love

  • Be connected to others and do stuff for them
  • Meditate or pray or whatever turns you on
  • Do stuff you love
  • Get some nature time, forest bathing is thing that might even have science on its side.
  • Understand your personal values and live a life aligned to them

Protect, Check & Avoid

  • Protect yourself from the sun (slip, slop, slap)
  • Practice good dental hygiene
  • Get your regular (gender and age appropriate) screening tests
  • Get the vaccinations you need
  • Don’t touch smokes or illegal drugs
  • Try and avoid smog and unnecessary chemical exposure at home and work
  • Manage your stress
  • Use your brain or lose your brain
  • Don’t believe what you read on the internet and never read the comments!

Live … a little

  • Just sometimes ….. eat doughnuts, drink champagne and stay up late …. just to know you have free will and your life is your own.

Foot note

My blogging career started with a health based hobby blog, while writing a PhD, and also very ill.  I consumed a lot of science on health et al.  Something I had been warming up to for several decades prior.  Along the way I feel I got a solid sense of some basic science based principles re health and lifestyle stuff.  During the same time I was horrified to see many ‘food and lifestyle fashions’ moving in the wrong or opposite direction to the science.

This list is a bit of a compilation of that time.  I thought hard about back filling references on each one – and it was time to get a life.   Maybe that can be my retirement project in a few more decades.  By then the science will have moved (in fact a couple of tips have gone since the first writing from recent science), but when it comes to this stuff not as much I feel.  Hello to those readers  from 2030, 2040 and beyond, either laughing or saluting me.

Yours as Ever,

The Wellbeing@WorkDr

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