Have you been up late? 

How long has this been going on?

If too long, then we have bad news for you. People who don’t sleep well have an increased risk of developing chronic diseases like heart disease, kidney disease, and even cancer. 

So, whenever you have the urge to stay up a little too long, remind yourself what you are doing to yourself. Remember that precautions taken today pay off tomorrow. You have to invest in your health today to prevent chronic diseases .

The good news is, it only takes discipline to preserve your body. And we have a simple routine that can help you build that discipline.  

First things first, forget about the notion that life is short… we only live once… live for today, etc. Life is indeed finite, but it is no excuse for choosing bad habits. Have a mindset that you are going to live a long, healthy life. 

Live for tomorrow. Because you don’t know what tomorrow holds.    

Now, let’s get to the routine. 

When it comes to health, there is no magic pill. In a lot of cases, science doesn’t even have all the answers. But that doesn’t mean we are not in control of what happens to our bodies. 

Our body is a vulnerable yet robust system that is capable of preserving itself. But preservation only helps, if you are willing to put the time and effort into its maintenance. 

We can’t promise any magic pill, but we do know a simple routine that would eradicate (to a certain extent) the risk of chronic diseases.

For those who are healthy, this routine can help you prevent chronic illness including Covid 19. aNd for those who are currently battling a chronic disease, this routine can help you manage your symptoms and slow the progression. 

Night – 9:30 PM

We are going to start at night. Make a habit of concluding your day at around 8:30 PM and go to bed at precisely 9:30. Turn off all devices and lights and make sure the room is fully dark. Wake up after 8-9 hours. No exceptions.

Here’s what happens if you stick to this nightly routine. 

Our body goes into repair mode during sleep, performing essential repairs on the organs that aid in longevity, and as a result:

1. Your hormones stay balanced and you significantly reduce the chances of chronic diseases like diabetes, hypertension, and heart disease. 

2. You will have a better mood and an enhanced capability to deal with everyday problems that would otherwise make you frustrated. It will essentially boost self-confidence. Read more about how to use self-confidence to achieve your goals.

3. You will feel energized throughout the day. 

Morning – 6:30 AM 

Do you immediately check your phone when you wake up? 

That has got to go. 

Wake up and meditate for 2 minutes. Just sit upright, take a deep breath, and tell yourself that it’s going to be a good day. 


Your brain operates on your commands. Positive commands will induce positivity and vice versa. 

If things aren’t going well for you, it’s very easy to be pessimistic all the time. But here’s the thing, if you are thinking negatively all the time, you are depleting yourself of the energy that you need for combat. 

Positive affirmations keep you charged so you can deal with difficult situations. 

The next thing you would do is to go out on your balcony, lawn, or whatever space you have and look at the plants and trees for 15-20 minutes and breathe. Do not think any thoughts, just focus on your breathing.  


The early morning air is fresh and free of pollutants. This allows you to take in oxygen-rich air, which prevents chronic diseases , both mental and bodily.

Next, drink a glass of water to detoxify your body. Eat a hefty breakfast after 30-minutes. yOU can shower or do some early morning stretches at this time. 

After breakfast, go about your day as you would. 

Lunch – 1:30 PM 

Make sure that there’s a 4-5 hour gap between your breakfast and lunch. In between, you can have a healthy snack. 


Your body is like a vehicle. It needs fuel to operate. But you have to be mindful of the fuel. Too much or too little can impact the efficiency of your body. It takes three to four hours for your stomach to become empty. So eating after that interval ensures that your body has a consistent flow of fuel. Eating too often or too late can create inconsistencies that can lead to long term problems including diabetes and hypoglycemia. 

You shouldn’t eat too often or too late. Follow your body’s natural rhythm and feed it on time with a proportionate diet.  

Evening – 5:45 PM to 6:30 PM

Hit the gym. No exceptions. Even if it is just for 30 minutes. You don’t have to go to the gym every day. Try mixing things up; do gym for three days and enjoy other forms of physical activities on other days like jogging, walking, dancing, etc. 


Moderate to strenuous exercise boost your “good” cholesterol while decreasing unhealthy triglycerides. This reduces the risk of cardiovascular diseases. In addition, exercise keeps your blood moving, keeping the system balanced that significantly reduces the risk of Type 2 diabetes, high blood pressure, depression, and many types of cancer. 

Go about your activities as usual and then have a light dinner. Go to bed at 9:30. 

Repeat for the rest of your life and prevent chronic diseases that can hinder your growth.

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