If the science is right, each of these actions add a little more health to your overall health. And they aren’t hard.
Welcome to the Healthy Aging Newsletter, a free publication translating trustworthy medical research into simple habits to age well, free of chronic disease. I’m Dr. Ashori, a family medicine doctor turned health coach.
Let’s dive right in. These are easy, simple, don’t take much effort or forthrought.
1. Add more fiber
Whatever you’re eating, even a big old beefy steak, sneak in a little more fiber. Do it for your gut bacteria. Titrate to flatulence.
2. Get up & walk
Right now, stand up and walk, look around, and sit back down. I did it and it took less than 60 seconds. Feels nice on my calves and ankles.
3. Look up
Got a nice view from your desk? Look up, stare at something 20 feet away, blink 20 times for 20 seconds. This is great for eye strain and mental health.
4. Breathe deep
Don’t like deep breaths? Exhale deeply. Feel it in the back of the throat, ribs expanding, and shoulder blades rolling.
5. Stand on one leg
It’s balance, it’s silly, it’s fun. I have a bum right ankle so it’s been a great rehab for it.
6. Read a book in bed
Even for 5 seconds, grab the book, feel the paper, read a few pages. It’s focus, concentration, a little digital detox. Whatever it means to you, enjoy that.
7. Stretch something
When I’m sitting I grab the edges of my chair. Or stretch the pecs in the door jamb. Turn your head and with shoulder fixed, look over your shoulder. Or roll forward shoulders, then back.
8. Smile at something
Cat memes are great. Even better, think back to something funny or a laugh you recently had. Don’t wanna laugh? Smile. It still works.
9. Call someone
Reaching out is a great social connection. And you might even spark a good conversation.
10. Give it one more chew
I have a hard time with this but chewing has been amazing for my digestion, stress, and just the way I connect with food. Have the Twinky – no judgement, but chew it one extra time and give it a good savor.
Want a Simple Weekly Healthy Aging Plan?
If you like practical habits that actually fit real life, I can help you turn these small actions into a routine you’ll stick with.
In monthly coaching, we’ll clarify your goals, review your health risks and labs (when relevant), and build a simple plan that improves energy, digestion, sleep, and long-term health.
- Pick the highest-impact habits for your goals
- Build a realistic weekly routine (no overwhelm)
- Dial in nutrition basics like fiber, protein, and meal timing
- Get feedback and adjustments so it keeps working
Book Monthly Coaching With Dr. Ashori
Prefer to start small? Book one session and we’ll map your next 30 days of habits around your schedule.
