Of the five factors that effect your longevity, diet and nutrition is the most complicated. What works for someone may not work for u. So best to talk to an expert for food but the most simplest is sleep. U need no expert. Some rules that has helped me
1) Stick to a sleep schedule. Go to bed and wake up at the same time each day. All seven days.
2)Avoid caffeine and nicotine. Caffeine can take up to 8 hours to wear off fully. Smokers often wake up too early because of nicotine withdrawal.
3) Avoid alcoholic drinks before bed. Ur REM sleep is robbed with two pegs or more. Avoid large meals at night.
4) Relax before bed. Some activity like reading or music may help. A hot water shower will get u sleepy fast.
5) Dark, cool and gadget free bedroom should be mantra for a good nights sleep. Avoid having a TV in your bedroom or any gadget for binge watching.
6) Spend at least half an hour in the sun
7) Turn the clocks face out of view.
Those who have insomnia often watch the clock.
8)Don’t lie in bed awake. If u find urself awake after 20 mins get up and relax. The anxiety of not being able to sleep can make it harder to fall asleep.
Deep sleep is the best health insurance policy you can ever wish for.

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More from @SandeepMall

12 Feb
Driving across Namib desert saw this huge nest of social weaver birds. One of these communal homes contains a hundred or more nesting chambers, or apartments. They’re refurbished& reused, with residents adding new ones over successive generations, often for more than a century.
They have designed quite an engineering marvel. The nest keeps the extended family cool on hot summer days and warm on cold winter nights. The family chamber is quite comfortable because it’s lined with twigs, cotton balls, and feathers.
This is how they look and the entrance to their chamber.They live for nearly 10 years in the extreme conditions of the wild. For the first two years of their life, young ones do all the house chores like bringing food &twigs; building &cleaning the nest and caring for the babies
Read 4 tweets
11 Feb
Two words that we often hear is lifespan and healthspan. Lifespan is is simple - the number of years you live. Healthspan, for simplicity, is how well, not necessarily long, you live. Long lifespan with poor health or short lifespan with rich healthspan is not what we want.
Healthspan is basically preserving three elements of life as long as possible
1. Brain - processing speed, short term memory
2. Body- maintain muscle mass , strength, flexibility and freedoms from pain
3. Spirit - sense of purpose
We will talk about point 2 in this thread
You should be able to hip hinge, squat, carry, push, shift, pull, rotate with confidence and fluidity. My daily workout routine consists of four parts
1. Tissue preparation - I use foam roller to relax the soft tissues. It takes me around 5-7 minutes.
Read 8 tweets
10 Feb
Reading can be one of the best things that u can do to yourself. Chance discovery of The Oxygen Advantage by Patrick McKeown was one such book last year. Since then have read portions of it 3-4 times. My biggest health discovery last year was nasal only breathing
I started it with my low intensity spinning sessions and found that my performance soared. I could endure more power output for significantly longer at my max aerobic fitness heart rate. What I learnt is that breathing through nose delivers more oxygen to the working muscles
thereby maximising performance. Like most I also used to believe that breathing through mouth delivers more oxygen to lungs. This assumption is entirely wrong. As we all must have during oxygen checks with oximeter that blood is almost fully saturated (95-99%)
Read 7 tweets
9 Feb
It’s now 8 days without sugar. When I say Sugar, I mean everything which masquerade as sugar from honey to gur. Once u realise how harmful sugar is u really would not like to go back to it Do u know our intake of sugar has gone up by 400% from 1970.
And it’s now not in just the obvious places like candies or sweets. It’s in salad dressings, sauces, healthy sports drinks, low fat healthy yoghurt & what not. It has sneaked into almost every packaged food. Real sugar is toxin. It’s probability as chronically harmful as tobacco.
I believe once you eliminate sugar from your diet, you craving for sugar will actually vanish. I used to take my tea and coffee with sugar and last few years stopped it and now can’t even have one sip with sugar in them. It tastes yuck and leaves a bad taste in the mouth
Read 5 tweets
9 Feb
Exercise has been touted as a cure for just about anything that ails you. Frequent colds? Exercise. Poor digestion? Exercise. Knee pain. Exercise. Sleep issues. Exercise. Feel depressed. Exercise. Exercise is trigger that release endorphins, our built in happiness drug.
Morning workouts offer numerous benefits to your health and schedule that exercising at other times of the day cant provide. A closer look at the benefits
1. It enhances your metabolism. Your body burns more calories after your workout through out the day.
2. Morning workout cultivates consistency. Nothing interrupts your workout schedule. In the evening u run the risk of getting stuck at work or feeling overloaded with errands that must be done and u may miss exercising
Read 7 tweets
8 Feb
Let go of perfection. Be better consistently every day. My focus on workout has always been on consistence progress. Always listen to your body. Data is key to understand your body. Always collect and review ur data
Your regular blood test data gives you information on your vitamins and minerals. Helps u to know if u need to supplement. Is there anything going on in your body that you should be aware of? You get two types of data - Quantitative and qualitative
Quantitative data like weight, body fat percentage, blood pressure , pulse etc helps u reorganise and correct. Qualitative data is important. Thirst, exhaustion, hunger, exhilaration. Ur body gives regular signs. If u keep ignoring them it becomes too late to course correct.
Read 9 tweets

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