{"id":132046,"date":"2024-10-16T11:45:41","date_gmt":"2024-10-16T15:45:41","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=132046"},"modified":"2026-04-24T11:36:54","modified_gmt":"2026-04-24T15:36:54","slug":"tips-for-physical-health","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/tips-for-physical-health\/","title":{"rendered":"3 Tips for Physical Health (Food, Sleep, and Exercise)"},"content":{"rendered":"\n<p>Do you want to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-improve-physical-health\/\">improve your physical health<\/a>? What types of food should you avoid for a healthy life?<\/p>\n\n\n\n<p>Keeping your body in optimal physical health is another aspect of personal success and well-being. The sooner you start building healthy habits, the better off you\u2019ll be. <\/p>\n\n\n\n<p>Take a look at three of Brian Tracy\u2019s tips for physical health.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-1-avoid-salt-sugar-and-white-flour\">Tip #1: Avoid Salt, Sugar, and White Flour<\/h2>\n\n\n\n<p>Tracy&#8217;s first tip for physical health is to eliminate salt, sugar, and white flour from your diet as much as possible.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Excess salt causes water retention, bloating, and potentially high blood pressure.&nbsp;<\/li>\n\n\n\n<li>Sugar spikes your blood glucose and insulin levels, leading to energy crashes.<\/li>\n\n\n\n<li>White flour is difficult to digest and lacks nutrients.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Avoiding these ingredients stabilizes your energy, helps to prevent diseases, and promotes healthy digestion. Swap processed snacks for fruits, vegetables, nuts, and whole grains to get the nutrients your body needs without the drawbacks.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: A diet rich in whole foods and low on processed salt, sugar, and flour isn\u2019t just good for your metabolism\u2014it&#8217;s also advantageous for your oral health. In <a href=\"https:\/\/www.shortform.com\/app\/book\/jaws\" rel=\"nofollow\"><em>Jaws<\/em><\/a>, orthodontist Sandra Kahn and biologist Paul R. Ehrlich explain that ancient humans actually had healthier mouths than modern humans do. The authors say this is because ancient humans used their teeth for rigorous tasks like tearing raw meat and grinding up uncooked vegetables. This intensive use led to the development of larger jaws and stronger teeth, which naturally protected them from many of the dental issues we face today, such as <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22010-malocclusion\" target=\"_blank\" rel=\"noreferrer noopener\">malocclusion<\/a> and tooth decay. Conversely, our modern diets of soft, <a href=\"https:\/\/www.shortform.com\/blog\/why-is-food-processed\/\">processed foods<\/a> leave us with underdeveloped jaws and weak teeth.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-2-get-enough-sleep\">Tip #2: Get Enough Sleep<\/h2>\n\n\n\n<p>According to Tracy, you need seven to eight hours of sleep nightly for optimal cognitive and physical health. Adequate sleep makes you more productive and happier by keeping your mind clear and your body strong. When you go to sleep around 10 pm and wake up around 6 am, you also have time for relaxing morning habits like <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a> and reading.<\/p>\n\n\n\n<p>(Shortform note: One suggestion <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" target=\"_blank\" rel=\"noreferrer noopener\">to fall asleep and stay asleep more effectively<\/a> is to keep your bedroom quiet, dark, at a comfortable temperature, and free from electronic devices that keep you awake such as computers or smartphones. Experts also recommend avoiding caffeine and alcohol use close to bedtime\u2014both chemicals disrupt your sleep cycles and are likely to prevent you from getting restful sleep. They also say you shouldn\u2019t eat large meals late at night, as doing so can cause <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7215804\" target=\"_blank\" rel=\"noreferrer noopener\">digestive discomfort that interferes with your sleep<\/a>.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-3-exercise-regularly-nbsp-nbsp\">Tip #3: Exercise Regularly&nbsp;&nbsp;<\/h2>\n\n\n\n<p>Finally, Tracy states that no list of healthy habits is complete without regular exercise\u2014ideally at least 200 minutes weekly.&nbsp;<\/p>\n\n\n\n<p>Exercise keeps your muscles and joints healthy while reducing pain and improving balance and mobility. You&#8217;ll also feel more energetic in your daily life when you stick to an exercise practice. For optimal health benefits, focus in particular on aerobic activities that exercise your heart and lungs as well as your muscles.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Start Exercising Now to Stay Healthier Longer<\/strong><br><br>The benefits of regular exercise are numerous and well-documented, but one of the more surprising benefits is that, to some extent, exercise <a href=\"https:\/\/www.ncoa.org\/article\/how-exercise-helps-you-age-well\" target=\"_blank\" rel=\"noreferrer noopener\">directly counters the effects of aging<\/a>. Furthermore, the anti-aging effects of aerobic exercise continue to work no matter how old you are. With that said, seniors may find it difficult to exercise regularly without injuring themselves, thereby doing more harm than good. To help avoid that problem, there are many exercise programs <a href=\"https:\/\/www.seniorlifestyle.com\/resources\/blog\/7-best-exercises-for-seniors-and-a-few-to-avoid\/\" target=\"_blank\" rel=\"noreferrer noopener\">geared toward older adults<\/a>, such as aquatic yoga classes.<br><br>To highlight how effectively <a href=\"https:\/\/www.shortform.com\/blog\/hub\/personal-life\/health\/fitness\/exercise-and-aging\/\">exercise slows the aging process<\/a>, studies have found that doing moderately intense exercise for 300 to 600 minutes per week reduces the risk of death at any particular age by <a href=\"https:\/\/www.ama-assn.org\/delivering-care\/public-health\/massive-study-uncovers-how-much-exercise-needed-live-longer\" target=\"_blank\" rel=\"noreferrer noopener\">about a third<\/a>. In simpler terms, the more you exercise\u2014and the sooner you start\u2014the longer you\u2019ll live.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to improve your physical health? What types of food should you avoid for a healthy life? Keeping your body in optimal physical health is another aspect of personal success and well-being. The sooner you start building healthy habits, the better off you\u2019ll be. Take a look at three of Brian Tracy\u2019s tips for physical health.<\/p>\n","protected":false},"author":14,"featured_media":132319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,43],"tags":[1614],"class_list":["post-132046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-self-improvement","tag-million-dollar-habits","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips for Physical Health (Food, Sleep, and Exercise) - Shortform Books<\/title>\n<meta name=\"description\" content=\"A successful life starts with a healthy lifestyle. 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