Yep, there are more but these are the best!
1: SLEEP
Not entirely unexpectedly, sleep is at the top of my list on health-giving advice for the simple reason that the difficulty of performing something else increases exponentially if this building block is not in place.
During sleep, necessary service work is performed both in the body and in the brain. The body heals after exercise, illness and injuries. The brain cleanses and sorts among today's impressions. It is simply vital to have a continuous, well-functioning routine around sleep. Everything is to some extent individual but as I wrote in a previous post I do not think it is more than a few thousandths of the earth population who for some considerable amount of time manage to perform at the peak of their ability without spending, at least, seven hours of sleep each night , usually a lot more.
2: MOVEMENT
Please note that I do not use the word "training". Even though I am a big advocate for physical activity in organized forms as well as completely unplanned exercise, a lot of people get stuck in a preconceived sense of what it is you do when you exercise. The word has such a loaded etymology. Many people, perhaps especially those in greatest need of training, often get a picture of spandex-clad, sunburnt people with flawless bodies exercises to frustrating music in rooms where the walls are covered with floor-to-ceiling mirrors. This reality do exist, but it is far from as prevalent as some seem to believe.
Hence my choice of the word "movement". Because this blog is called "Basic Health", it is for those to whom it is primarily important to come to the realization that it is enough to move, at first. Preferably on a regular basis. Getting up from the couch or office chair once every thirty minutes. Just walk one lap around the room or office. It's movement. First and foremost, focus on getting out of the grip of gravity. Then you go from there.
So this does not build you a washboard stomach in a week but in the long run it may prevent you from having problems with knees, shoulders, back, hips. Curbing disorders such as alzheimers, dementia, cardiovascular disease and diabetes type two. Adding a pair of toe-ups, light squats, or flapping of the arms will reduce the risk of sitting-related problems even more.
In the worst case scenario and you get inspired by all the movement and you would start exercising, it doesn't have to be at a gym. (And should that be at a gym, there are a plethora of gyms of different looks and tastes.) Walking, outdoor gym, some equipment or bodyweight training at home, various sports or other activities are a world that will open up to you if you just can get out of the grip of gravity. Just take one step at a time.
3: Avoid chronic STRESS
Stress is an intricate part of our existence. We need to be stressed to perform optimally and develop. Both physically and mentally. Exercising is a stress for the body from which it recovers and becomes stronger. But it is when this stress becomes chronic, without intermittent periods of proper relaxation and recovery, and if sleep is also affected, that's when we have BIG problems.
Stress had a function for us on the "savannah", when we had to prioritize in situations of life and death. The stress increased our focus and sharpened our minds. We were able to make the vital decisions by increasing the secretion of stress hormones such as, adrenaline, norepinephrine and cortisol. To have the ability to set digestion on the back burner, increase the capacity of the heart to pump blood around the body and save energy in every conceivable way was critical to our survival. But these conditions probably lasted no more than a few minutes at a time, at me most as long as an hour, not months or years. This is when problems with fatigue, depression, memory difficulties through dizziness, muscle weakness and stomach problems can lead to myocardial infarction, fatigue syndrome, fibromyalgia and other prolonged conditions of pain, in our modern society. Lingering stress at work, at school and at home is something you have to curb as best you can. Look for the signs and listen to your loved ones as they alert you to your ever-increasing pace and your increasingly absent presence.
I myself had an episode in my life when I experienced very high stress. I had changed workplace at Dramaten and also took on the role of Deputy Stage Manager. Everything was very last minute and no one had any proper control of anything. I got one more unfinished project after another in my lap and finally I stood near the cliffs edge on the way down into the abyss. Fortunately, at the last second I discovered the approaching danger and took a step back, found meditation and mindfulness and with the help of the mantra "less but better" I got the boat back on an even keel. Later I went back to the workplace from which I came. The disorganized pursuit of more was allowed to continue with less interference from me.
"The Main Thing
Is to Keep The Main Thing
The Main Thing."
- Stephen R. Covey
May The Fors be With You!
Om en vecka kliver jag återigen genom de guldbemängda dörrarna på Kungliga Dramatiska Teatern. Jag går tillbaka till att vara scentekniker på Lilla Scen. Jag ångrar inget. Det var en av de värdefullaste läxorna i mitt liv. Jag kommer ur detta med en helt ny syn på livet. Jag uppskattar det 
