Kids, It Takes More Than An Apple A Day
It seems like only yesterday there were 3 car seats squeezed into the back seat of my car. And yet, this August I will have 2 college age kids and 1 not far behind. Yikes! Have I done everything I can or should have to prepare them to be grownups?
My moment of panic resulted from my reflection that while I write about health and longevity all the time, my kids don’t read what I write (the truth hurts!) and so ironically the people I care about most are not getting what I consider to be critical information.
So, I wrote them a short letter, trying to distill my advice down to something an 18 or 20 year-old boy would understand and maybe even follow. If you would like an editable copy to give to someone in your life, please email me at karyn@holos50.com.
The Letter
Dear Hunter, Harrison and Grayson,
I sometimes cannot believe you are old enough to live on your own. Time flies! The ultimate goal of a parent is to ensure your kids are ready when it is time to leave the proverbial nest. Based on early results, I have done a decent job in preparing you, but I did have a moment of panic the other day. While I write about health and longevity every week, perhaps I haven’t sufficiently covered all these topics with you.
Being mentally and physically healthy can improve the chances of living the life you desire. In addition, we now know being healthy later in life is dependent on the lifestyle choices you make beginning early in life. Preventing diseases like heart disease, diabetes, and cancer requires action now. If you can make good choices in the areas I talk about below and stay up to date on doctor’s visits you increase your chances of living a long, healthy, and productive life.
Sleep - you have to prioritize sleep as it is when the body repairs itself. Ninety nine percent of people require 7-8 hours of quality sleep. To get high quality sleep make sure your room is dark and quiet (use a sleep mask and ear plugs if necessary) and keep it 60-65 degrees. Alcohol, eating right before bed, and blue light from screens all disrupt high quality sleep.
Exercise – make it a non-negotiable habit now. You need a mix of strength, cardio, and balance/flexibility. According to new research, working out after a bad night of sleep can help counteract the negative effects. In addition to exercise, you need to move your body as much as possible. Prolonged sitting is toxic.
Nutrition - there is not one perfect diet. Focus on getting enough protein (beef, chicken, fish, eggs, tofu) and vegetables. Then healthy fats (avocados, nuts, and olive oil) and carbs (fruit, starchy vegetables, brown rice, whole wheat bread). Buy organic food when possible and eat a wide variety of foods to ensure you get enough micronutrients. Embrace green vegetables and low sugar fruits like berries. A healthy diet will help ensure your mental and physical health.
It is also important to maintain a healthy weight…you do this by not eating too much and exercising…it is that simple (as long as you are also eating healthy food).
I encourage you to limit white bread/cookies/pastries/pasta/refined grains. These foods create inflammation in the body and the brain. In addition, these foods spike blood sugar levels which creates uneven energy throughout the day, sets you up for energy crashes, stresses blood vessels, and can lead to weight gain and Type 2 diabetes.
Absolutely stay away from highly processed food and limit sugar. And be careful of eating out too much as the food is often lower in quality even when it claims to be healthy.
It is probably a good idea to take a multi-vitamin and vitamin D. And stay hydrated by drinking at least eight, 8 ounce glasses of water each day.
Lastly, make sure to always have at least 12 hours between your last meal at night and your first meal in the morning. And try not to snack, especially at night.
Alcohol / drugs - they impact every part of your body and alcohol is a toxin in any amount. Personally, I believe the body can handle small amounts (except smoking - just don’t) but please be thoughtful and use judiciously. Be intentional.
Personal care/home cleaning products - your skin is your largest organ. Many personal care and cleaning products contain toxic ingredients and contribute to ill health. Use natural products (body and face lotion, skin cleanser, shower gel, laundry detergent, cleaning products, dish soap, etc.) when possible. I would also encourage you to use unscented products as often added fragrances are made from harsh chemicals.
Stress – stress is toxic and negatively impacts mental and physical health. Good lifestyle habits, especially getting enough sleep and exercise and healthy relationships can help mitigate the stress in your life. And whatever happens, know you are not alone, dad and I are here for you!
Relationships – prioritize time with your family and friends. Practice forgiveness and be kind. Do nice things for others whenever you have the opportunity.
Purpose - find things you like to do and pursue them. Finding fulfillment in life comes in different ways and is different for everyone. Work on cultivating inner peace, appreciate your uniqueness and don’t compare yourself to others, and live in alignment with your values.
I hope this helps on your journey through life.
Love,
Mom
Parting Thought
I am happy to share an editable version of this if you would like to give to your kids.
To be continued…
