6 'boring habits' a top US doc swears by for a healthier body and mind

With new diseases arising day by day, how do you keep yourselves safe? The key is to boost your physical and mental health. But how do you do it? By following some ‘boring habits’. Yes, that’s right. Some boring habits can actually help you to keep diseases at bay, and also provide a healthier body and mind. “Extraordinary outcomes result from consistent, ordinary actions,” says Dr. Jeremy London, a board-certified cardiothoracic surgeon with over 25 years of clinical experience. Here are 6 boring habits he swears by for better health.

Yes, that’s right. Move more. It is as simple as it sounds. Remember, we are not designed to be glued to a chair or sofa for hours. If you are looking for an effective way to boost your health, exercise. “Exercise is the single best tool for anti-aging and increasing lifespan. I can't stress the importance of moving every single day. The good news is that you don't have to be a competitive marathon runner to reap the benefits that movement has to offer. Walk. Simple daily walking can save your life,” the doctor says.

Soak up some sunshine. This simple ritual has more benefits than you know. “Sunlight is the most under-prescribed antidepressant,” Dr. London says. Yes, studies have shown consistently shown the effect of sunlight on mood. A 2023 study found that operating room nurses, who work long hours in operating rooms and have limited sunlight exposure, had poorer mental health. In the low-level sunlight exposure group, nurses’ mental health was better with longer sunlight exposure time.

Morning sun can also help you to reset your circadian rhythm (sleep-wake cycle). “Sunlight provides your daily dose of vitamin D. Walk outside. Work outside. Take your lunch break outside. Get outside,” the doctor suggests.

Remember, what you eat has a profound effect on your health. This is why eating home-cooked meals is crucial, where you have control over the ingredients and cooking methods. The doctor suggests cooking 80% of the meals at home for better health. “Many restaurants use processed ingredients and preservatives to extend shelf life and make their food more addictive. When you cook most of your meals at home, you control what goes in your pantry and fridge,” he shares.

While exercising is the most effective method for enhancing both lifespan and health, what exercises you incorporate are crucial. Though cardio and general movement are great, you should not overlook the importance of resistance training. “Muscle is the organ of longevity,” the surgeon explains. He adds that muscles play a pivotal role:

• Regulate blood sugar

• Build bone density

• Reduce the risk of falls

• Boosts confidence

“When I refer to building muscle, I'm not implying you have to be a bodybuilder. However, a consistent resistance training program is training for self-sufficiency in late life,” he added.

No amount of alcohol is safe for consumption according to the World Health Organization (WHO). Alcohol is a toxic, psychoactive, and dependence-producing substance, which has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago. “Alcohol is toxic to every cell in your body,” the doctor adds.

Amidst all the chaos in your life, find time for your family and friends. This is really beneficial for your health. “Spend time with those who make life worth living. No milestone, no accomplishment, no success will replace the memories made with loved ones,” the doctor says. Spending time with loved ones can improve your mental health and keep you happier and healthier.