When I started writing about health more than 20 years ago, my columns focused primarily on the physical body: healthy diet, exercise, and disease detection were common topics.
But over the years, the health lessons that have stuck with me haven’t been about physical change. The greatest improvements in my own health and well-being have come from internal physical aptitude.
Inner fitness means focusing your energy on your emotional well-being and mental health instead of beating yourself up about your diet, weight, or not getting enough exercise. It can include mindfulness and meditation techniques, a gratitude routine, or a variety of other practices.
This inside-out approach to health can also lead to changes in your physical well-being. Research shows, for example, that mindfulness can lower blood pressure, improve sleep, lead to better eating habits, and reduce chronic pain.
“Inner fitness means developing the mental, emotional, and spiritual skills and practices that foster resilience,” said Tina Lifford, author of “The Little Book of Big Lies: A Journey Inner Fitness.” “I would like to see the idea of inner fitness become as ubiquitous, well understood and actionable as physical fitness.”
Lately, I’ve been reflecting on the lessons I’ve learned about inner fitness since starting the Wellness section almost 15 years ago, because I’ve decided it’s time for a change. Although my talented colleagues at the Well desk will continue to write this newsletter every week, this is the last time I will do so.
I am leaving The New York Times for a new opportunity at The Washington Post. If you want to be aware of what I’m doing, you can follow me on Twitter or in me personal website. But before I go, I’d like to leave you with some of the most memorable inner health tips I’ve collected over the years.
Take a break.
The field of self-compassion has exploded since the first time I wrote about it in 2011. The concept is simple: treat yourself as kindly as you would a friend who needs support. About 75 percent of people who find it easy to support others score very low on tests of self-compassion and aren’t very kind to themselves, said Kristin Neff, an associate professor at the University of Texas at Austin and expert in self-compassion. compassion. If you often scold yourself for perceived failures, like not losing weight or not being a better parent or spouse, try taking a self pity break. Start by asking yourself: What do I need right now?
Be generous.
Our bodies and minds benefit in many ways when we help others. Studies show that volunteering, donating money, or sharing tips with friends can release feel-good brain chemicals and activate your reward system. The volunteers had lower stress hormones on the days they donated their time. “One of the best anti-anxiety medications available is generosity,” said Adam Grant, an organizational psychologist at the Wharton School of the University of Pennsylvania, when I interviewed him for one of my favorite stories from the pandemic, called “The science of helping.”
Pay attention.
Good things happen when we pay attention. We are better able to deal with negative thoughts when we take a moment notice negative thoughts. Observe the small wonders that surround us when we take a “amazing” hike can amplify the mental health benefits of exercise. Identify your feelings and naming them – something scientists call “affection tagging” – can calm your brain and reduce stress.
Find your calm.
Learning to calm my mind and calm my anxiety has been the biggest benefit I’ve gotten from writing about health over the years. I use meditation apps frequently; I’ve been listening lately Unplug app teacherswho helped us createMeditations for uncertain times.” I have learned “five finger meditation” by Dr. Judson Brewer, director of research and innovation at the Mindfulness Center at Brown University. I also like to find mindful moments in everyday activities, such as brushing my teeth or savoring a cup of coffee in the morning.
Give yourself the best hours of the day.
In what one or two hour period of each day do you feel best? Your most energetic? Your most productive? Now ask yourself: Who gets those hours? Chances are you’re spending those highly productive hours on the demands of work, paying bills, checking emails, or managing household needs. But now that you’ve identified the time of day when you feel your best, try to give yourself that time, advises Jack Groppel, executive coach and professor of exercise and sports science at Judson University in Elgin, Illinois. For me, this advice has been transformative. Giving yourself your best time each day to focus on your personal goals and values is the best way to take care of yourself.
Make new beginnings.
Katy Milkman, a Wharton professor and author of the book “How to Change,” has studied the science of new beginnings, which she calls the fresh start effect. She and her colleagues found that we are most inclined to make significant changes in our lives around “time reference points,” those points in time that we naturally associate with new beginnings. New Year’s Day is the most obvious temporary milestone in our lives, but birthdays, the beginning of spring, the start of the school year, or a new job are temporary milestones that create psychological opportunities for lasting change.
As I leave The Times to start anew, the hardest part is leaving you, the readers, who have been so supportive and asked so many thoughtful questions over the years. It is their curiosity and skepticism that has pushed me to understand more about what it really means to be healthy, both on the outside and on the inside.
Stay well!
You can also email me at [email protected] or find I here.
more than good
Meditations for uncertain times
Late last year, Jaspal Riyait, senior editor and creative force at Well, told me he had a vision for an audio meditation project. With the help of Hang Do Thi Duc, a graphics and multimedia editor, and Jake Lucas, Corey Schreppel, and Tracy Mumford from our audio team, we worked with Suze Yalof Schwartz and his team on the Unplug Meditation app to create seven meditations from five minutes. to help you deal with life’s challenges. I know I will come back to these meditations again and again, and I hope you enjoy listening to them as much as we enjoyed doing them.
Don’t let the next wave of Covid scare you.
It’s a little scary to think that a new wave of coronavirus is headed our way (or that it could already be here), but there’s no need to worry. The latest culprit is BA.2, a highly transmittable sub-variant of Omicron. With a little advanced planning, you can minimize the disruption to yourself and your family and maintain a fairly normal life. I worked with my colleague Knvul Sheikh on this simple guide to navigating the arrival of BA.2.
Try these 7 steps to prepare:
A new wave of Covid-19 is coming. Here’s how to prepare.
The week in the hole
Here are some stories you won’t want to miss:
The Well newsletter will be back next week, bringing you essential news on personal health and wellness. And if you have any questions or something you’d like us to cover, you can always reach us at [email protected].
