How To Build Sustainable Health and Well-being

 SW_Kristen Bruley

"How do you manage through the stress of living in New York, a family, huge student debt, a full-time job, plus writing and the other stuff you do?"

Well, that's a question for the ages. It's mostly been through trial and error, big mistakes, consistent tweaking, finding Moses, having to live through great upheaval, moving 20 times, rebirth, being born with sensitive digestion and high sensitivity. Nothing's been easy, but hard work's paid off.

I haven't let my "circumstances" break me, simply. But also, it's through discipline and patience. Rome wasn't built in a day. Along the way, I've learned a lot about how to maintain my health - both physical and mental - and what is most important to the process.

**Here is the A-Z of what I've done to get to where I am today**:

A) Eat a consistently balanced diet.

Accustom your digestive system to wholesome foods and make it a habit (with variations to keep things interesting). Experiment, but have a solid backbone of a regimen.

Eat a bigger breakfast, light lunch and light dinner before 7 PM. Don't eat too much sugar. Avoid refined foods, preservatives and complex-sounding ingredients.

Eat a wide variety of foods. Get your vitamins and minerals through food, not supplements.

Keep your portions small by using smaller plates. Make your own food at home to control nutrition and costs.

Focus on maintaining a healthy digestive system. Don't push it to the edge too often or you will end up (permanently) sick or worse.The goal is to limit inflammation and oxidation. Therefore, watch how much spicy and acidic food you eat (and never late at night), how much dairy you consume (the less, the better).

Consumer adequate fiber and B vitamins from whole grains and green vegetables. Make salads often. Eat little or no red meat (poultry is better) and lots of fish (better to freeze before cooking, to kill sea words and other parasites). Eat olive oil and drink red wine periodically. Fruits and veggies.

Eat yogurt and drink kefir to maintain thriving gut bacteria (a key to the whole process of digestion).

B) Hydrate throughout the day (but don't drink too much water, either).Sip lukewarm water with honey and lemon several times a day. Drink water before meals (ideally, 15-30 minutes before) and 30+ minutes after (but never DURING the meal).

C) Move! Walking even twice a day and getting up to stretch every hour does marvels for your health (more than going to the gym before or after work!)

D) Learn to relieve stress safely and effectively, every single day.Here's a good primer on how to do this well.

Take regular breaks. Switch things up (go out after work, meet friends, create new experiences).

Sleep well (7-8 hours a night), most importantly. Block out as much sound and light as you can from your bedroom (use blackout shades, turn off appliances in the background, etc.). Keep all your devices far away from you while you sleep. Pay careful attention to your circadian rhythms and don't mess with them!

Maintain good dental hygiene twice a day - floss, mouthwash, brush thoroughly, use a tongue scraper. When your mouth is inflamed or bleeding, it's often a sign of bigger health problems.

Learn to plan and prepare ahead of important meetings, at work and at home. Prep meals for the next day ahead of time before you sleep. Prepare the clothes and shoes you'll wear, plus whatever else you need in your bag for tomorrow.

Reduce the number of decisions you have to make in the morning (and in general, every day).

Resolve all the conflicts with people that you can before going to sleep. Take vacations!

E) Know who you are and where you're going in life. Here's How to Find Out What You Are Really Meant to Do in Life. Now march to the beat of your own drummer.

F) Meditate daily and weekly (observe your own personal Sabbath, especially from everything digital).

Know where you came from and where you're going. Who are you, in the grand scheme of things? What is the meaning of life for you? What are your mission and purpose?

Keep up a weekly (ideally, daily) check-in with yourself about your progress on the spiritual front.

Learn from every man and woman you meet, whether what to do or NOT to do. Take classes to learn the wisdom and coping/survival/thriving strategies of other traditions outside your own.

Know that there is a reason for everything you go through, everything that happens to you and everyone else. You may not know the reasons now, but you'll see them later.

All setbacks are growth opportunities. Don't waste them in self-pity. Move on and learn the lessons quickly.

G) Know that every problem you have or will ever have has been faced by many other people, including family, friends and acquaintances (and people posting online).

Seek out their wisdom and use it. Don't reinvent the wheel. Read Quora. Read forums, interest groups, crowdsource solutions from your networks. Ask for advice - you may even get a job out of it!

H) Turn off and/or put away your devices at set times.Put the smartphone away at dinner and before you sleep. Keep it away from your bedside. Don't check your phone first thing in the morning. Wait at least an hour. Read something interesting (magazine, book) on the pot, instead.

I) Surround yourself with family and friends good people who want you to succeed and be healthy.Distance yourself from negative people and their energy-sucking antics.

J) Value your time above all other resources.Are you doing something that's helping you grow as a person, professional or artist? Are you spending time with people that will help you move along the right path, with your best interest in mind? If not, move on quickly.

Maintain high standards for the things that you consume and produce (what you eat and how you digest, what you hear and how you speak, what you watch and what you show others).

K) Work hard to understand what thoughts/scripts (things you always tell yourself) hold you back and change them.

Here's a primer on how to acknowledge them and then start changing them.

L) Learn to say no to people and things that waste your time.Repeat often. Now your "Yes" is really worth something to you and others.

M) Break free of allergens making your life miserable. Do an elimination diet (eliminate candidate foods and ingredients that you might be allergic to). Clean the house regularly and your desk at work, too.

N) Set a home cleaning regimen.Get a cleaning lady, if you can't manage on your own. Cleanliness of the house reflects cleanliness of the mind.

O) Set up your finances.

This is the single biggest source of stress and illness for most people. Learn to budget and optimize cash flows and investments effectively. Diversify your sources of income. Read up on personal finance (for example, Ramit Sethi's The Ultimate Guide to Making Money).

Optimize your spending patterns - always negotiate and look for better prices. Buy fewer things, but of higher quality (that will last longer).

Create financial goals and plan out how to reach them. Consult a financial planner. Pay off your highest-percentage debt first. Carefully monitor your credit and improve it in every way you can. Have at least a 6-month cushion in savings that's readily accessibly in emergencies.

Invest in low-fee financial instruments like ETFs and index funds to maximize returns.

Put the minimal amount in your 401(k) to get your employer match, but not a penny more. 401(k) programs are lucrative for employers and the mutual funds that manage the money, but not very much so for you and I.

P) Keep a journal. Keep a pen and notepad by your bedside, at work and in your bag. It's critical to look back and reflect on what you've been through and how you've grown since then.

Q) Write down 10 ideas for something new each day. Make it a habit. Thank James Altucher. And read his stuff every day. Trust me, it's great.

R) Organize all your information in a way that you can find and access it easily at any time.

Always be organizing. Organize your work files, email, notes, music, etc. This reduces stress when you need something right away (and that's several times a day). Take notes in one place (if on a computer, then in a WORD file - one per subject). Otherwise, take notes on a note pad with a pen. Ideally, your notes are easily and quickly searchable (computer is easier). Use Evernote.

S) Always be reading!Read constantly, always be learning and asking questions and helping others with your knowledge.

T) Use (almost) every minute of your free time for something useful (outside of rest time set aside) to read, write, reflect, learn and plan ahead. It's also perfectly ok to be bored and do nothing, sometimes. It helps calm the nerves and reset. But being bored all the time is a waste. The world is too interesting and needs you too much to do something useful. Oh yeah, get rid of that TV, while you're at it.

U) Know your boundaries and push beyond them constantly.Never rest on your laurels. Take risks (better, calculated risks). Again, don't waste any opportunities for growth.

V) Automate and outsource what others can do better, faster and/or cheaper than you to save time. Here's a great resource that can help - Ari Meisel's Less Doing blog.

W) Say thank you as much as you can, especially to family and friends.Express your gratitude in person and in writing. If you believe in G-d, then say thanks for the food you eat, for keeping your organism whole and functioning properly, for good things that happen in your life, for giving you sustenance and all the other blessings you have in life.

Leave no person worse off for having met you - and do your best to leave them better off for it. How can you help? Ask!

X) Kill all your Sacred Cows. You'll thank me later.

Y) Focus. Nothing great in life was ever accomplished without at least some measure of sustained focus. I have ADD as much, if not worse, than the next guy. But when I'm focused and in my element (despite all the insane distractions in life), that's where I'm at my best.

Z) Find your purpose and mission in life and execute on them.The only thing that matters is your performance against your potential, not how you compare against anyone else. NEVER compare yourself to anyone else. You have a unique mission and purpose and nobody else's should matter to you for comparison.

Lastly, know that all is One. Everything in life has a meaning. Also, keep in mind that each of us came from dust and will go back to dust when finished in this life, which is but a blink in the continuum of the universe.

In light of that. do your best with what you were given in life and the good things will follow.

I wish you only the best of luck in your journey. If I can ever be of help, please do get in touch!

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Are there other methods you've used to achieve sustainable health and wellbeing? Please share them with the Community in Comments below. We’d love to hear from you!

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Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*