Servaas Bingé - The five pillars for a healthy lifestyle
Did you know that small changes in your daily routine can already make a big difference to your health? During his keynote, ‘Never Go to the Doctor Again’, Servaas Bingé demonstrated how you can take control of your own health. At Upgrade Estate, we value health and focus on prevention, which is why we invited Servaas to share his knowledge with us. More energy, less stress, and a stronger immune system are well within your reach. His secret? Five practical pillars of his self-designed lifestyle medicine. No complicated schedules or strict diets, just smart and achievable tips you can start using right away. With small steps, you can make a big impact on your well-being. Ready to put his tips into action? Read the blog and discover how you can start living a healthier lifestyle today!
1. Nutrition: the Foundation of a healthy lifestyle
According to Servaas, nutrition is the foundation of a healthy lifestyle. However, there’s often a big gap between what our bodies really need and what we actually give them. That’s why it’s a good idea to regularly ask yourself the "5 W questions" to help you make better choices:
- Why am I eating?
- What am I eating?
- When am I eating?
- Where am I eating?
- Who am I eating with?
Did you know that until you turn 25, your body needs plenty of energy and nutrients, such as milk, to grow? But after that age, everything changes. Those same nutrients can then actually cause faster ageing, both visibly and inside the body. Servaas explains: the proteins in milk continue to stimulate growth factors, which makes your body age faster. His advice? Avoid too much animal protein and alternate with plant proteins, such as those in pulses and nuts. These give your body the building blocks that help slow down ageing.
And what about that one glass of red wine a day? Is a glass of red wine a day healthy or not? While red wine does contain healthy substances that are good for your health, you would have to drink 11 bottles a day to really benefit from it. Besides, the alcohol immediately cancels out that small benefit.
2. Exercise: the key against ageing
The second pillar for a healthy lifestyle is exercise. At a time when we often sit still, lack of exercise is perhaps the biggest threat to our health. But here comes the good news: the solution is simple! The more you move, the less likely you are to get a disease. The secret? Make exercise part of your daily routine. Combine an active lifestyle with at least three hours of sport a week and you will lay the foundation for an energetic and healthy life.
And what if you have an office job? Don’t worry! Try doing a squat at your desk. It might sound simple, but this exercise activates multiple muscle groups at once. It’s a quick and super-efficient way to strengthen your muscles and give your energy a boost
"The secret? Make exercise part of your daily routine."
3. Stress: a central pillar in our lives
Stress is unavoidable, but it is not always a bad thing. In fact, a little stress keeps you alert and can even improve your performance. However, it becomes problematic when stress lasts too long, leading to the exhaustion of your stress hormones and increasing the risk of burnout. Fortunately, there is a solution for this too: exercise! Exercise not only helps improve your health, but it is also a powerful way to reduce stress. Two birds with one stone.
4. Rest and connection: two essential building blocks for your health
A healthy lifestyle starts with a good night's sleep. Make sure you get at least seven hours of sleep every night. His golden tip? Stay away from the snooze button! Furthermore, a short power nap of up to 15 minutes is fine, but sleeping longer will actually make you more tired. Do you still need a longer break? Then opt for a full 90-minute sleep cycle for real recovery.
But healthier living goes beyond sleep alone. Connection is just as important. By the way, did you know that loneliness is one of the biggest diseases of our time? So surround yourself with people who energise you. And remember: before you can do anything for others, you have to take good care of yourself first.
"His golden tip? Stay away from the snooze button!"
5. The (in)visible culprits in our lives
The last pillar focuses on the known culprits that get in the way of a healthy lifestyle. Think of smoking and excessive alcohol consumption, but there are also less visible dangers. Do you ever put your parking ticket in your mouth after driving in? This is a habit you should avoid because the ticket contains harmful substances, such as bisphenol A. Microplastics in cleaning products, such as dishwasher tablets, also pose a silent threat. Avoid these risk factors by consciously choosing natural products and minimising your exposure to harmful substances.
Bingé's message: your health is in your own hands
According to Servaas, true health lies in small, achievable steps. It's not about drastic changes, but about making smart, conscious choices in your daily life. Think about nutrition, exercise, relaxation, and connection. By paying attention to these areas, you can improve your health in surprising ways. You might not literally 'never go to the doctor again,' but you'll see how these small changes can make you feel more energetic, healthier, and happier. The best part? You’re in control! You don’t need to be an expert to get started. Your health is more in your hands than you think!
Servaas Bingé is a doctor with a huge passion for health and well-being. He specialised in sports medicine, ending up in cycling where he helped top athletes maintain their health, taking performance to the next level. With this experience, he decided to develop lifestyle medicine, helping ‘ordinary’ people create a healthy lifestyle.