Physical health impacts well-being. However, existing preventative health guidelines are inaccessible to the public because they are highly technical and require specific medical equipment. These notes are not medical advice nor meant to treat any illness. This is a compilation of findings I have come across at one time or another in relation to physical things that relate back to psychological health. I have not systematically reviewed the literature on any of these topics, nor am I an expert nor even familiar with any of them. I am extremely uncertain about the whole thing. But, I figure better to write this up and look stupid than keep it inside and act stupid. The hyperlinks point to the best evidence I could find on the matter. I write to solicit feedback, corrections and advice.

Microwaves are safe, but cockroaches and even ants are dangerous, and finally: happiness is dietary. If you want the well-being boosts associated with fruit (careful about fruit juice sugar though!), coffee’s aroma [text] [science news], vanilla yoghurt [news], Sufficient B vitamins and choline (alt), binge drinking or drinking in general, however, I don’t have any easy answers for you. Don’t worry about the smart drugs, nootropics are probably a misnomer. On the other hand, probiotics can treat depression

“There is growing evidence that a diet rich in fruits and vegetables is related to greater happiness, life satisfaction, and positive mood as well. This evidence cannot be entirely explained by demographic or health variables including socio-economic status, exercise, smoking, and body mass index, suggesting a causal link.[50] Further studies have found that fruit and vegetable consumption predicted improvements in positive mood the next day, not vice versa. On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than normal, and they also felt more positive the next day.”

- Wikipedia

If your diet is out of control: Mental contrasting is useful for diabetes self-management, dieting etc. Tangent: During a seminar I attended in Geneva, The World Health Organisation chief dietary authority said that suggesting dietary patterns (e.g. the Mediterranean diet) rather than individual nutrient intake (protein, creatine, carbs) is preferable. But I have yet to identify substantiating evidence. The broad consensus among lay skeptical scrutineers of the field of nutrition is that most truths, even those broadly accepted ones, are still unclear. However, I have yet to analyse the literature myself.

Exercise and sport are good for subject well-being, quality of life, depression, anxiety, stress and more. Plus, they are fun. You may not enjoy pleasant, wellbeing related activities. Do those activities anyway. I seldom enjoy correcting my posture. I tend to slouch and I have been specifically advised by specialised physiotherapist to correct for that. But, slouching typically doesn’t cause pain - posture correction is pseudoscience! So is many interventions related to posture correction, like standing desks. On the other hand, I love to get massages - but their benefits are short lived - so get them regularly!

I particularly enjoy them after resistance training or 1 minute workouts (high intensity interval training). Be careful about stretching, passive stretching can cause injury, unlike active stretching: 'Passive stretching is when you use an outside force other than your own muscle to move a joint or limb beyond its active range of motion, to put your body into a position that you couldn’t do by yourself (such as when you lean into a wall, or have a partner push you into a deeper stretch). Unfortunately, this is the most common form of stretching used.'

However, if you aim to bodybuild, protein supplementation is pseudoscientific broscience. And ‘form’, well, there’s broscience - like squat with your knees outwards but probably lots of credible safety related information one ought to head. For weight loss, if you want a real cheat sheet - weight loss aspirants can get it for a couple of hundred dollar SNP sequencing kit. But, I would be cautious about gene sequence driven health prescription, some services running that business rely on weak evidence. There are other ‘fad’ fitness ideas that are not grounded in science. For instance: 20 second of foam rolling (just as effective as 60 seconds) enhance flexibility (...for no longer than 10 minutes, unless it is done regularly - than it improves long term flexibility) but it is unclear whether they improve athletic performance or post-performance recovery.

Stretching for runners, but no other kinds of sports prevents injuries and increase range of motion [wikipedia]. Shoe inserts don’t work reliably either [Wikipedia]. Martial arts therapy is a thing. Physical exercise is good for you. Tai chi, qigong, and meditation (other than mindfulness) such as transcendental meditation are ineffective in treating depression and anxiety. If you are injured, try rehabilitation exercises. Exercise or performance enhancing drugs are both cognitive enhancers. Exercise for chronic lower back pain is a good idea.

Environment: Avoid outdoor air pollution near residences due to dementia/other-health risks. And, avoid chimney smoke fireplaces.

Anecdotally, hygiene improves self-esteem and well-being. Wipe with wet wipes if you wipe hard enough to cause blood to form, cover the toilet seat with toilet paper or don’t - it doesn’t matter safety wise unless the contaminant is <~1hr old, shower with soap, remove eye mucus, remove earwax (but not the way you think, likely), brush twice a day - with the correct technique, replacing your toothbrush every few months and softly. 'Don't rinse with water straight after toothbrushing'. Floss once a day (with a different piece of floss each flossing session) but do not brush immediately after drinking acidic substances. The effectiveness of Tooth Mousse is questionable. Visit the dentist for a check-up every now and then - I’d say about every year at least (does anyone know how to format this sentence consistent with the rest of the text - it doesn't appear to be a font size or type issue).

Consider sleeping with a face mask and earplugs for better sleep,  blow your nose, clean under your nails and trim them. Eye examinations should be conducted every 2-4 years for those under 40, and up to every 6 months for those 65+. There are health concerns around memory foam pillows/mattresses so latex pillows may be preferable for those who prefer a sturdier option than traditional pillows/mattresses Anecdotally, setting alarms to remind you to do things is a simple way to manage your time not just for waking up. Light therapy is also helpful in treating delayed sleep phase disorder (being a night owl!). Oh, and don’t bother loading the dishwasher with pre washed dishes (as long as you clean the filter regularly).

There are misconceptions around complementary therapies. The Australian Government reviewed the effective of The Alexander technique, homeopathy, aromatherapy, bowen therapy, buteyko, Feldenkrais, herbalism, homeopathy, iridology, kinesiology, massage therapy, pilates, reflexology, rolfing shiatsu, tai chi, yoga. Only for (Alexander technique, Buteyko, massage therapy (esp. Remedial massage?), tai chi and yoga was there credible (albeit low to moderate quality) evidence that they are useful for certain health conditions.

Stressed out reading all this? Pressing on your eyelids gently to temporarily forgo a headache can work. Traumatically stressed out? Video games can treat PTSD. Animal assisted therapy, like service dogs and therapeutic animals are also wonderful.

Thank you!