My Wellness Plan

I recently asked a friend, “If you could ask any question of a mental health counselor about life or the mind, what would that question be?” She didn’t really hesitate. She responded, “How does a person live a happy life?” I chuckled at the extremely broad nature of her question, but knowing that it came from her heart, I knew that it must be a question on the hearts and in minds of many others.

I took it as a worthy challenge thinking “Alright Mr Big Shot, you wanted a good question. What’s your answer?” (To be fair, I wanted a more specific question because it’s hard to answer a question like that in 5 or 10 minutes). So, I thought about it. And I thought some more. I decided that the best way to approach the question was by focusing on a foundation upon which one could build a life of bliss. (Actually an emotionally satisfying life because it is impossible to be happy minute of every day of one’s life).

The foundation of a well lived life is an overall wellness plan. This plan includes each major aspect necessary for thinking with clarity and purpose. By following this plan, you can position yourself to better experience the joys of life and minimize the pains.

First, take pharmaceutical and supplemental substances as prescribed or recommended by a qualified medical professional. This includes, for me, a statin, vitamin D, and Omega-3’s (found in fish oil). This should be monitored and maintained with yearly visits to a primary care physician where bloodwork is done to ensure critical levels in the system are maintained and what level of physical activity is safe.

Second, sleep quality and duration should be the goal. Without proper rest, the mind and body will fall apart in a few days. It is best to allow our circadian rhythm to dictate when we sleep and when we wake. The nightly reset is crucial to physical and cognitive function.

Third, proper nutrition is necessary. We can’t expect our systems to function properly without a sustainable source of fuel. This can be as simple as avoiding highly processed foods, minimizing drive through meal times, and utilizing healthy tools which are currently being shown to restore and regulate the gastric processes. Right now, I’m studying the benefits of intermittent fasting.

Fourth is exercise. For a healthy adult, 30 minutes 3-4 times per week of cardiovascular exercise that lifts and maintains the heart rate to 70% of one’s maximum heart rate is recommended. If possible, accompany this with some mild to moderate strength training.

Fifth is meditation. This is a subject Leandro has successfully guided us on for a while now, but if you don’t want a formal meditation, when you first wake up, before your feet hit the floor, spend 5 minutes in silence and solitude focusing on the breath to start the day fresh. It helps center one’s day on God’s plan. Use this time to listen to God.

Sixth is maintaining a healthy support system that includes family, friends, peers, and professionals. Medical studies are very clear on the fact that social isolation is the leading cause of an unhealthy decline with age. Lack of social connection, over smoking, was identified as the leading cause of dementia and Alzheimer’s.

Number seven is to identify and work towards a purpose. Without a destination in mind, how will we know where we are going or how to get there? Always have short term and long term life goals. Never stop learning and growing.

You may be surprised that the list ends with play. It is simple. Celebrate your life and the lives of those around you as often as you can and however you like. Reward yourself for your efforts toward all these goals.

Med’s, Sleep, Diet, Exercise, Meditation, Support System, Purpose, Play. These are the basics of living a happy, healthy life.