The S.H.I.E.L.D. method is an “intelligent approach” to living a long and healthy life. But what is it? Developed by Dr Rudolph Tanzi, it is an easy-to-remember acronym for a guide to taking good care of your health.
“The nature of this method resonates deeply with me. It is an intelligent approach as it involves all the core habits necessary for a balanced life,” said Saurabh Bothra, CEO and certified yoga instructor, Habuild.
Let’s decode it
S – Sleep (up to 7 hours)
Dr Tanzi recommended sleeping at least seven hours every day.
According to Dr Ranga Santhosh Kumar, consultant general physician and diabetologist, Yashoda Hospitals Hyderabad, it is essential to sleep for 7-8 hours every night to allow the brain to function optimally. “The brain produces amyloid plaque that helps protect the brain cells. However, too much plaque can hurt the brain and nerves and impact cognitive function. However, this plaque production slows down during sleep — that is the time the brain cleans itself up and eliminates excess plaque,” Dr Kumar told indianexpress.com.
Getting sufficient sleep is enormously essential to enhance your cognitive function, strengthen the immune system, and better emotional well-being, mentioned Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospitals Parel Mumbai.
However, it’s not just about the duration but also the quality of sleep. “Going to bed at the same time each night can significantly improve sleep quality,” shared Bothra.
H- Handle stress
Stress can age you prematurely. “Chronic stress can also lead to health issues like hypertension, heart disease, and mental health disorders. Incorporate stress-reducing habits such as meditation and journaling into your daily routine,” Bothra shared.
I -Interaction (healthy relationships)
Humans are social beings. Maintaining healthy relationships is essential for emotional well-being and longevity. Dr Kumar underlined that one must avoid loneliness and stay connected with friends, family, and co-workers because “social engagement keeps you fresh and aware”.
“Engage meaningfully and avoid using your phone during social interactions. This habit can naturally boost your oxytocin levels or the love hormone,” Bothra added.
E – Exercise
Get your heart rate up and reduce the odds of cardiovascular disease with 100-150 minutes of personal training every week, noted Dr Kumar. Exercise is crucial regardless of your age or weight. “Regular physical activity is fundamental to a healthy lifestyle. Find ways to keep moving, whether it is walking, yoga, swimming, strength training, or aerobics, said Bothra.
L – Learn
Mental exercise diminishes cognitive decline. In other words, your brain stays young when you keep it active. “Neuroplasticity suggests that the brain can adapt and improve with new information, no matter your age. Continuous learning and mental stimulation are key to cognitive longevity. Always seek to learn something new,” shared Bothra.
Dr Agarwal recommended indulging in certain sports that can challenge your brain’s skills such as analysing and solving tough puzzles which can keep your brain engaged and interactive.
Diet
A good diet is the foundation of all other healthy habits. “Eat a variety of nutrient-rich foods to support bodily functions. Include essential micro and macronutrients, consume two fruits a day, and stay hydrated,” Bothra recommended.
According to Dr Kumar, a balanced diet sets a healthy environment for the brain, as well as the heart.
This method is a “simple yet powerful framework to measure and improve the quality of your life”, said Bothra. “Whenever you stray from your fitness journey, remember the SHIELD plan and make the necessary adjustments. It can literally shield yourself from all the diseases and consequences that come with the process of ageing,” Bothra added.
