The way our societies have evolved over the last few decades means that many people now live many thousands of miles away from their families and their roots. While technology helps bring us together in many ways, it has also contributed to a sense of isolation. As a result, despite living in crowded metropolises, many people are essentially alone. And science now tells us that loneliness is bad for our health.
Cultivating strong relationships with family, friends and community can have a very powerful positive impact on our health. It may be that one of the most horrific torture methods is social isolation. Many studies have found that having strong social bonds is correlated with better health and living longer. People who are married, in long-term relationships or who have strong social ties with their friends take better care of their health, have better access to healthcare and are more likely to seek treatment.
When researchers looked at the common traits shared by populations in the blue zones of the world—regions where people consistently live to be 100—one of the most common findings was very strong local communities, with people caring for each other, celebrating, living together and being meaningfully involved in each other’s lives.
Almost everything we will cover in this book stems from these rules. Health doesn’t need to be elusive or a mystery. The ability to stay healthy is built into our biology and our success as a species is a testament to this fact. Yes, our health may have gone a little highwire lately, but with an understanding of how health works and with simple changes, we can all pursue a much healthier lifestyle. Investing in good health now will yield benefits for decades.
Summary of Health Rules
Rule No. 1: Use it or lose it: When it comes to the health of the body and mind, you have to use it or lose it. Staying physically and mentally active can keep you in good health.
Rule No. 2: Back to basics: To promote health, try to live like our hunter-gatherer ancestors did, eat fresh, seasonal, and raw, and slow down.
Rule No. 3: Eat less: Whether it's skipping meals occasionally, following an intermittent fasting plan, or fasting for long periods of time, eating fewer calories is one of the only ways to extend health and life.
Rule No. 4: Just Move: The human body is designed for movement, so movement is essential, especially if you need to spend long hours sitting in front of various screens.
Rule No. 5: Be still: Meditation and stillness are important ways to get in touch with yourself, improving both physical and mental health.
Rule No. 6: Sleep your way to good health: Sleep can be the key to good health—playing a role in recovery, memory and learning, immunity, and making you a better version of yourself.
Rule No. 7: Harness the hormesis: Stress isn’t always bad for you. Small doses of controlled stress (called hormesis), such as in the form of cold exposure or vaccines, can have great benefits.
Rule No. 8: Embrace the mind-body connection: The mind is just as important to good health as the body is, and well-being only improves when both are cared for.
Rule No. 9: Purpose matters: Having a reason to wake up every morning not only gives your life meaning, but can actually improve your overall health and well-being.
Rule No. 10: Get social: Humans are social animals and maintaining our social networks has been proven to be good for health and longevity.
