What are the daily habits that extend vitality?
- Feb 6
- 3 min read
By Dr. Sasha Rose, ND, LAc
The most important thing is to have a routine in terms of sleep, exercise and nutrition. This is what I mean:
SLEEP : going to bed at approximately the same time, waking up at the same time every day; not only does this alleviate mental strain but it also supports a balanced endocrine (hormonal) system. And balanced hormones extend vitality!
EXERCISE: moving your body every day. For some people that means walking. For other people it’s weight lifting, for others it’s yoga or pilates. Consistency is the key. And ideally whatever you enjoy is done at approximately the same time every day.
NUTRITION: Whether you’re a 2, 3 or 5 meal-a-day person, keep it consistent and eat your meals at approximately the same time. We all have different food preferences and needs but ideally it is balanced: fruits and vegetables, protein, healthy fats and complex carbohydrates. Minimize processed sugar.
Another often overlooked secret to vitality is LAUGHTER:
Laugh every day and put effort into relationships: romantic partner, family, friends. Emotional health may be the biggest predictor of lifespan. Studies have shown a 29–32% increase in all-cause mortality with chronic loneliness. This is comparable to smoking 15 cigarettes/day, and stronger than obesity or physical inactivity.
How do you balance high achievement with self-care?
This comes back to Routine. Build in daily exercise, a set sleep schedule, and optimal nutrition. Do not schedule meetings over your exercise time. Unless it’s absolutely necessary in order to meet a deadline, do not work past your bed time. Do not skip meals or rely on fast food or high amounts of caffeine.
High achievement requires mental sharpness and emotional stability. Those qualities are only sustainable with self-care.
What’s one holistic practice you swear by for mental clarity?
In addition to the daily routine already discussed, I will share a personal daily practice. Every morning I go to a small room I have designated as my yoga space. I spend 5 minutes doing a gentle yoga practice and then 5 minutes meditating. I try to do this on work days as well as on weekend days. I do it before checking email, walking the dog, or getting ready for work.
10 minutes is not a long time but it sets the tone for the day and allows me to stay sharp while I’m seeing patients and taking care of whatever else needs to be done.
A lot of people tell me that “I tried meditating and I’m just not good at it.” Meditation is not an achievement or a goal or a competition. Your mind will be busy. You will fidget. That’s okay. It’s the intention and practice of sitting still for 5 or 10 or 20 or 60 minutes that matters. What does this do for us? Research shows the following:
1. Less Mental Clutter
Meditation calms the brain's “default mode network,” reducing worry, rumination, and mental noise.
2. Better Focus
Regular practice strengthens attention networks, improving concentration and reducing distractibility.
3. Improved Memory
Meditation enhances working memory—the brain’s ability to hold and use information.
4. Lower Stress
Meditation reduces cortisol and calms the nervous system, leading to more mental clarity.
5. Better Emotional Balance
You'll react less, think more clearly, and make decisions with greater calm and confidence.
6. Better Sleep
Meditation supports better sleep quality, which directly improves cognitive performance.
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