Suggestions For a Better Lifestyle

By Mian A. Majeed, MD

A person’s “lifestyle” is their normal way of living – including interactions with family and society. The way of living means everything you do individually, and as a group (family) for this discussion. Lifestyle can differ based on ethnicity, culture, education, moral values, religion, workload, finances, past experiences, etc. A good lifestyle is what works for you in a meaningful and healthy way. Lifestyle can affect you in more ways than you can think of.

Lifestyle is a very extensive topic to discuss. For this article, I will keep it short, simple and with attainable goals.

Time management and finances are one of the most fundamental building blocks for lifestyle improvements. Most of the other lifestyle improvement options revolve around these. All of us have 24 hours a day… no more or less. What we make of the time depends on us.

We make multiple financial decisions every day, small or large, necessary or wasteful. Spend your money wisely, everybody is looking for it. When you manage time effectively, you have more free time to do other things that you desire and were not able to do before.

By managing money effectively, it relieves you from unnecessary anxiety and stress. You have to balance income and expenses. Happiness is positive cash flow.

Simple exercise: For the last three months, add all the hours you have worked and all the income from this work. The simple division will give your average hourly rate and expected income going forward. Now, move over to expenses and try to balance the expenses to income. Most people end up trimming or eliminating their unnecessary expenses. You can only work so many hours a day (income limitations).

This may sound like advice from an accountant. This is important to make lifestyle changes, otherwise, it is wishful thinking. Finances may take a few months to streamline.

Now, let me tell you how to improve your lifestyle. These are general guidelines, and you can modify them according to your circumstances.

Anxiety and Stress: This is a major issue in daily life. This may cause mental confusion, make decisions that you would not make normally, and affect interpersonal relationships. Causes elevated cortisol levels chronically (“fight or flight” response), which may lead to various illnesses. A significant part of stress is due to finances and time. Once that is streamlined, you can relax. It is difficult to meditate and do yoga when the toll guys are sending you letters and the bill collectors are calling.

Make a running list of all the things to do with the date they should be done by. There are many free “To-Do” apps for your phone, or you can start a paper notebook. Twice a week, spend about 30 minutes reviewing and completing the tasks. When the task is completed, cross it off and make any notes regarding it, if indicated. Time management will free up your time. You can spend this time with family and friends.

Nutrition: Keep the food menu simple and healthy. Consume larger portions of vegetables and lentils. A moderate portion of fish and chicken. Limit red meat to once or twice a week.

Limit UPFs (Ultra-processed foods): You can see the list of these foods by searching Ultra-processed food on Google or your browser. Avoid sugary drinks. Eat fruit and avoid juices (they have added sugar and do not have fiber).

Limit portion sizes: Stop when almost full. Avoid purposeless eating.

Activity: Low-intensity activities like walking, gardening, cleaning the house and physically playing around with family and friends regularly. Cycling, brisk walking, swimming, and running can give you additional benefits of aerobic exercise.

Socializing: Socialize with family and friends regularly. Even 15-20 minutes once or twice a day has many benefits. Avoid unnecessary skirmishes. Avoid toxic or negative people, if possible.

Time for yourself: Set aside 1-2 hours for yourself, 1-2 times weekly. You can follow your hobbies, do yoga, meditate or do nothing. This will declutter your mind.

Sleep and rest: During sleep, the body heals itself and gets ready for the next day. Usually, 6-8 hours of sleep is adequate for most people. When you wake up, you should feel fresh and rested. Occasional sleep “binging” is okay.

Addictive Habits: Quit smoking or tobacco use. Eliminate or decrease alcohol use to 2-3 drinks weekly. Decrease coffee or tea to 2-4 cups daily. Get off the recreational substances.

Spiritual or religious beliefs: Whatever your belief is, be mindful of it and practice it (it’s good for your soul).

This is a long list of “To Do” items. Start gradually. This may take a few months to accomplish. Set goals and take mini steps toward them. Setting unrealistic goals and not achieving them will get you depressed and be the reason for failure. Changing habits is difficult and takes time.

For the next few months, we will be discussing disease reversal strategies (hypertension, kidney disease, diabetes, obesity).

———

Mian Majeed, MD has been practicing medicine for over 40 years and is licensed in NY. He also speaks Urdu/Hindi & Punjabi. You can email him at info@click2md.healthcare