A daily routine to look after your biology – In my research I came across podcasts by Andrew Huberman, Ph.D and was impressed by the sheer output of subjects, that are peer reviewed and have a bearing on our well-being. He is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioural sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviours, skills and cognitive functioning.

Here is my summary of Dr Huberman’s Six Pillars of Mental Health:

  1. Sleep – Try having 7 to 9 hours of best possible sleep per night. Have a sleep routine to maximise this and form habits. Go to bed and arise within 1 hour of your habitual pattern to enhance your circadian rhythm.
  2. Light – view sunlight as early as you can after waking in the morning for between 10 and 20 minutes – you need to be outside to do this as windows filter out the lightwaves your brain needs. This practice will put you in a better mood and increase your focus and alertness. It will also help you to sleep at night. (Do not stare directly at the sun. If there is no sunlight face east in the lightest part of the sky). Darkness is as important when you retire to sleep – no lights, no looking at phones for 6 to 8 hours.
  3. Exercise – 180 to 200 minutes of Zone 2 cardio per week (low intensity, where you can just hold a conversation) plus VO2 max (intense aerobic exercise) at least once weekly. Daily movement, either cardiovascular or resistance training is very important. You can have 1 day of rest per week.
  4. Nutrition – consume sufficient amounts of calories per day ensuring it is quality nutrition. Macronutrients, proteins, fats, carbohydrates and micronutrients. Cut out ultra-processed foods altogether. Include cold fermented food, in your diet to boost your microbiome (Kefir, Miso, Sauerkraut, Kimchi etc). (Heating this will kill the live cultures).
  5. Social interactions – we are sociable mammals and regular social interaction can lift mood and happiness and increase metabolic rate and neural output. However, at work, for instance, we have no choice but to interact, therefore be aware of those you interact with. People can be grouped into three sections, those who give you net savings on stress (you feel at ease with), those who are neutral and those who are taxing. Try to avoid those in the taxing section.
  6. Stress Control – Stress happens to all of us and there are tools to help manage and alleviate acute stress. The quickest and easiest way to alleviate acute stress in real-time is the physiological sigh, this immediately slows the heart rate down. Medium-term stress can be handled by training oneself to cope better under stress conditions. This involves taking cold showers or plunges and whilst immersed practising the physiological sigh to bring you to a state of normality. The more you practice the better you will be at regulating and coping with stress.  For long-term stress or at any point where you feel you cannot cope, seek qualified medical help.

The podcast on this subject is called ‘Bolster Your Mental Health’. For a huge amount of information on neuroscience, health and science-related tools for everyday life visit: https://www.hubermanlab.com/ or view his podcasts.