The Ohio State University sends out a daily news update to its students and faculty. For Valentine’s day, one of the articles they shared in the daily mail was on how to take better care of your heart – or as they put it “4 simple steps to a healthy heart”
It struck me how appropriate this advice – useful for any person, is particularly relevant to entrepreneurs – who all too often – skip meals, and even if they don’t skip meals end up snacking unhealthily, run around in a high state of stress and all too often are desk-bound and sedentary. If that’s you (it certainly was me), that’s not a really good way to take care of your heart and health.
The four simple ways to take better care of your heart they recommend are:
eating healthy in my case this began by becoming conscious of what it is I put in my mouth – my meetings seemed to be accompanied with drinking endless cups of tea or coffee (with large doses of sugar in them) and snacking on cookies (or biscuits). Simply replacing such snacking with a water or green tea made a huge difference. I’ve written elsewhere how eating healthy also helped me drop 15 kgs (33 lbs) elsewhere.
being active I’ve begun using a simple 15-45 minute (Pomodoro) timer on my laptop and mobile phone so that I don’t spend 3 or 4 hours sitting on a chair. Additionally, I try to put in between 2-4 miles of walking a day – usually sneaking away at lunch time. Try holding at least some of your 2-person meetings as a walking meeting, in a nearby park – you get some exercise and mind find your meetings go way better.
managing stress many of us when younger were like “What me stress?” But whether we feel stressed or not, the every day pulls and pressures of our jobs and lives do cause us stress. Conscious deep breathing, when you take that 5-minute break, walking around, mindfulness exercises or good old exercise are all good ways to manage stress. Of course, one key indicator for me personally is when my snacking desire increases, it’s usually a good indicator of being stressed.
avoiding tobacco here’s the good news – eating well, exercising and managing stress are all good ways to overcome habits, that you’d like to lose. Not having been a smoker, I’m hardly an expert in this area. But do what you can to avoid tobacco or seek help to quit smoking.
Almost three years ago, I shared how I’d lost nearly 35lbs (16kgs) over the previous six months. Whilst that particular piece of good news on the health front, was a result of a diabetes scare, little did I realize what lay ahead. Six months later, I took a sabbatical, started a gaming studio and moved, rather unplanned, half-way across the world. It was the last part that was stressful – of course doing a gaming startup was no walk in the park either.
My normal coping mechanism for handling stress is snacking – maybe even binge-snacking at times. So having worked so hard to lose all that weight, I wasn’t going to let two adolescents, a major move that might put the kibosh on my startup and all the uncertainty that came with it, undo it all. While losing the weight proved I had some measure of discipline and self-control, this did not extend very far.
So when I got on a plane in Bangalore 250 days ago, I wasn’t exactly confident how I’d do. Today I’m happy to report, for the first time in my adult life, I’ve gone through 250 days – the better part of a year – without as much as a sniffle or a sneeze (both common in Bangalore’s allergy-prone environs) nor an upset stomach, cold, cough or the flu. And at a particularly stress-filled time of my life with a great deal of uncertainty and free time to ponder on it. Here’s how I did it.
Daily walks – for 40 minutes – is what I started with, so as to not lose the health gains I’d made. Most days – the wife and I managed to sneak in an additional 30 minutes in the evenings. When I walked by myself I did a sub-15 minute mile, however, the wife and I together did a far more leisurely 18-20 minute mile.
I was lucky enough to read my former colleague and friend Troy Erstling‘s humbly-titled post My Epic Daily Routine – which acted as a great inspiration – I adopted several elements and adapted others to fit my own idiosyncracies. So here’s my own daily routine that’s led to my 250-day streak.
The Short Version
regular water drinking, starting first thing in the morning
daily exercise (walking) and sun salutations
eating whole foods, cut and prepared lovingly each day
portion control, and 5-6 small meals with mostly vegetables and fruits
The Gory Details
Two or more glasses of water – soon as I wake up. I go to bed with my 700-ml water bottle next to me and take a swig the moment I wake up. Have also taken to lugging around the water bottle all day and consume 1.5L of water on a typical day.
Morning ablutions – use the bathroom usually right after I get out of bed – occasionally in this season of Trump, have fallen into the bad habit of reading election news on my phone while in the bathroom. This is a new source of stress, so trying to lose it.
Mindfulness practice aka vegetable-cutting Starting with slicing (yep, slicing) ginger for our morning tea, I spend between 10-20 minute cutting (slicing, dicing, at times pounding) vegetables and fruits for both our morning smoothie and later meals – this is the best stress-buster, a truly meditative and mindfulness exercise I’ve found. Shades of OCD in how small (and near-perfect cubes or parallelepiped shapes that I cut and the color combinations I strive for. But both my wife and I are happy that I do it.
Pic Credit: Hope’s Yoga
Sun Salutations Troy’s link to this chart, helped me get off my duff to do daily sun salutations, which makes sure that I stretch myself and get a bit limber. The first one is always a little stiff, but after four or five months getting a whole lot better. Anywhere between 10 and 20 minutes.
Morning tea – I’ve always nursed my tea (with crushed cardamom and sliced ginger). Use this time to plan my day – at least the burning things that I can no longer avoid.
Morning walk – Barring a few days in a month, every day we’ve walked in the woods for not less than 30 minutes but most days 40 mins and cover between 2-2.5 miles in that time. Most importantly for the first time in the 25 years of being married, my wife and I walk together – so it’s done wonders for our communication, creativity, and our waistlines.
Eating Right As adherents of Dr. Ronesh Sinha and Rujuta Diwekar dietary principles, we’ve been enormously disciplined in terms of what we eat, which I believe is the primary cause of our present good health. We’ve gone to a very low-grain diet, with quinoa being our primary grain – with vegetables being the largest share of our diet, be it in smoothies (veggies + fruits), soups, chutneys, or sauteed dishes. We’ve been consciously consuming more nuts, fruits (low-glycemic) and snacking healthy with practically no commercially prepared foods. We do consume milk, yoghurt and soy-milk mostly with our tea and smoothies. A lot of grandma’s recipes have been resuscitated with coconut and ghee having returned to our diet, in finite quantities. Our diet (and recipes) deserve their own posts. The only other thing to note here is that we’ve stuck with 5-to-6 small meals in a day – breakfast, morning snack, lunch, evening snack and dinner (usually before 7pm).
Sleeping (early) For most of my adult life I was up till midnight before I got to bed. Been consciously working that towards 10pm – not there yet. But trying to put an end to electronic stuff by 930-10pm and read – usually a book before knocking off by 11pm. Again Mr. Trump really tested this routine, as I began watching the TV news – if we can call it that – somewhat obsessively around the debates or when I wanted to avoid doing taxes. Anyway, this is an ongoing effort, but am sleeping early and surprise, surprise, getting up earlier, despite Fall being here and the days getting colder.
What’s ahead (or things that have not worked)
meditation (10-30 minutes)
regular writing (3/days a week) – work on my book
pull ups (haven’t been able to do 1 yet, though gotten pushups to 30-40)
Over the last several years, I have written about startups, entrepreneurship and business in general in the Hindu BizLine and Wall St. Journal. I have compiled these for easy access in the column below.