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The best things in life are free


The best things in life are free

Inspire is delighted to have teamed up with Expat Life magazine to bring you more great content to do with Thailand

What do you think is the secret of feeling great on a daily basis? Medication? Coffee? Fulfilling relationships? Answer that question to yourself and keep it in mind when reading this article.

I’m obsessed with wellness. Obsessed is a strong word, but I really am. Everything from the latest technology to longevity hacks, to random gadgets… It’s fascinating! However, after weighing everything in, I recently realised that most things that move the needle in the field of wellness and feeling great on a daily basis are free. Technology, health hacks, supplements, etc. are nice-to-have additions, but ultimately, they only help you to go from good to great. The most profound change is achieved by things that are free – lifestyle adjustments.

I boiled them down into six categories. They’re simple and easy to implement.


Probably one of the most undervalued tools in our free biological toolbox. One night of sleep deprivation raises your blood glucose to pre-diabetic levels. That explains the cravings that you get after having a sleepless night, doesn’t it? Based on Centers for Disease Control (CDC) survey, only 20% of Americans get sufficient exercise. We can assume that 99.9% of the population sleep. So skip your morning exercise if you are sleep deprived and sleep in! (That doesn’t mean that you don’t have to get adequate movement, more on that later!) So where do you start with sleep? First, aim to go to bed and wake up at the same time. Second, get some sunshine first thing in the morning, preferably at the same time, to align your circadian rhythm. Third, avoid caffeine in the afternoon. Caffeine takes quite a bit of time to get out of your system. Lastly, avoid exercise and meals within 3 hours of your bedtime and screen time within 1 hour (or wear blue-light blocking glasses) I can’t stress the importance of sleep enough. It’s a great place to start if you feel like you’re underperforming.

2. Stress management

Our nervous systems were designed to protect us. Constant stimulation from technology and environmental factors leave us overwhelmed, anxious and stressed. Unfortunately, very few people have a strategy in place to combat it all. As I said, best things in life are free. Stress management can be easily overcome by breath work and meditation. As “woo-woo” as it sounds, I personally was really skeptical about the aforementioned strategies a few years ago, but they simply work. You can only gain value by trying them out and seeing what works for you. Look into box-breathing, 4-7-8 breath, breath of fire. For meditation – transcendental meditation (TM), mindfulness (they even have apps for it), to name a few. Being able to successfully handle stress sets you up for being more grounded and in tune with your emotions.

3. Nutrition

We’re bombarded with marketing campaigns on ‘the next big thing’, ‘magic pill’ and other nonsense. The promises in the field of nutrition are getting more and more ridiculous. Fortunately, it’s really simple. As Michael Pollan said “Eat real food. Not too much. Mostly plants.” Let’s dissect this a little. What is real food? Minimally processed, easily recognisable, familiar ingredients. Not too much? Listen to your satiety cues. You don’t have to eat if you’re not hungry. The clock shouldn’t dictate your meal times, your hunger should. A good rule of thumb is to eat when you’re hungry and to eat until 80% full. Mostly plants? Load up on greens – very few people wouldn’t benefit from this advice. Nutrition is complicated, but by eating real food you lay a good foundation and set yourself up for success. Don’t deprive yourself. Restrictions only lead to obsessions. Add more good stuff and it’ll automatically leave less room for food that doesn’t serve you.


Source: Expat Life Thailand

Inspire is delighted to have teamed up with Expat Life magazine to bring you more great content to do with Thailand

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Nina has worked for Inspire and Choice Group Asia since 2011 and loves to party when she can!

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