The year was 2024—January, to be precise. I began to feel pain on the left side of my chest. I lecture in Pathology, which is the study of diseases. Instantly, my mind went to the worst-case scenario. This could be a serious heart problem.

I went to the hospital, where they ran all the necessary cardiac tests and imaging. Everything came back normal. The consulting doctor completed his due diligence. He then asked me a simple but piercing question:
“How much do you sleep?”

He had me there.

I had been “pushing” hard the previous year. Five-hour nights were the norm. I was in serious sleep debt. Stress had accumulated. Prolonged work without adequate rest began to manifest as muscle pains.

That experience taught me an important lesson: we must be good stewards of our bodies. Ancient Stoic thought viewed the body as something evil. It was to be punished, starved, and deprived. But, the body is meant to be carefully stewarded. We are body and soul. Our spirits dwell in our bodies. If we destroy our bodies with unhealthy habits, we neglect our duty as stewards. Scripture calls the body the temple of the Holy Spirit.

How were temples kept? Clean, orderly, welcoming, and well maintained. Likewise, wise stewardship of our bodies is essential for optimal performance and productivity this year. It is part of faithfulness—and faithfulness leads to fruitfulness in both work and life.

There is very little we can truly enjoy without good health. So how can we be better stewards of our bodies this year? I would like to suggest three cardinal principles.

Eat Rightly

What we eat accounts for about 80% of the battle for good health. Even weight loss is largely about eating—roughly 80% diet and 20% physical activity.

It is not only what we eat, but also how we eat. Quantity matters. How much we eat will eventually show. We reap what we sow, even in matters of diet.

Extremes must be avoided. Both under-eating and over-eating lead to poor health. One results in malnutrition; the other in obesity. Both carry serious health consequences.

Concerning food choices, excessive fat, salt, and sugar should be avoided. In Scripture, fat was always offered to the LORD. It was burned as a pleasing aroma. The priests or the people did not eat it (Leviticus 7:23). Sadly, the sons of Eli were worthless men. They sinned by demanding meat with the fat still on it (1 Samuel 2:12–17). It may not be accidental that their father, Eli, is later described as “heavy.” Excess fat has a way of showing up.

Is the Lord not wise in instituting this law? He knows that excess fat (lipids) is harmful. Too much fat leads to weight gain, which results in fat accumulation in blood vessels. These vessels become narrowed, forcing the heart to pump harder to circulate blood. This increased pressure leads to high blood pressure and its related complications. A T-bone steak may be enjoyable—but moderation is essential.

Similarly, excessive salt intake contributes to high blood pressure, while sugary foods predispose one to diabetes—the so-called “sugar disease.”

I am not one to prescribe whether one should eat only white meat or avoid certain foods altogether. God said, “Every moving thing that lives shall be food for you” (Genesis 9:3). Scripture also warns against forbidding foods that God created to be received with thanksgiving by those who believe and know the truth (1 Timothy 4:1–5).

What is consistently recommended is moderation in all things (Philippians 4:5).

One final point on eating concerns frequency. How many times should we eat per day? There is no strict rule, and we must be careful not to impose one. However, Scripture reveals a pattern of God providing food twice daily—morning and evening. This was the case with manna (Exodus 16:8). Elijah experienced the same situation. Ravens fed him bread and meat in the morning and evening (1 Kings 17:6).

I have noticed a similar pattern in rural communities. People often eat twice a day. They supplement with natural snacks during the day.

Scientifically, this pattern also has merit. It allows the body enough time to break down food and extract nutrients needed for daily energy.

Ultimately, we become what we eat. Let us resolve to pursue healthy eating with moderate portions. This will greatly enhance our productivity and effectiveness in all our endeavors.

Exercise Regularly

Bodily training is indeed of some value (1 Timothy 4:7). Regular exercise—especially cardiovascular activity—stimulates blood flow, burns excess fat, and promotes overall health.

Many studies show a strong correlation between physical inactivity and non-communicable diseases such as hypertension. Increased physical activity often helps stabilize blood pressure.

Exercise does not need to be intense. Consistency beats intensity. Four to five sessions a week are enough. Nor does one need a gym. Walking alone—aiming for about 10,000 steps a day—is effective, accessible, and free. The streets cost nothing to walk on.

If you can jog, that is excellent. While excessive jogging may lead to knee problems over time, done in moderation it is a beneficial form of exercise.

Whatever form it takes, let us commit to some form of bodily exercise.

One final observation: exercise is strongly correlated with success in life. Exercise requires being intentional. One does not accidentally become consistent at it. You plan, get up, dress up, and get going. Scott Adams, in How to Fail at Almost Everything and Still Win Big, writes:
“I believe exercise makes people smarter. It makes them psychologically braver. They become more creative, more energetic, and more influential.”

I agree. The same discipline that drives a person to succeed is often what sustains an exercise routine.

If you do not exercise, start small. Even ten minutes of walking a day can make a meaningful difference.

Enough Rest

This is where I personally failed—and have since repented. I now aim for six to seven hours of sleep each night, which I have found to be enough.

The day is neatly divided into three eight-hour segments. Eight hours are for sleep. Eight hours are for work. Eight hours are reserved for everything else. Traditionally, Sunday—or Saturday for some—serves as a day of rest.

We need this rhythm. We need to work. We also need adequate rest. Rest restores the body and re-balances its chemistry. A good night’s sleep is essential for proper functioning.

Prolonged sleep deprivation is detrimental to both physical and mental health. Its effects can resemble alcohol intoxication—dizziness, impaired judgment, and reduced coordination.

It is telling that when the prophet Elijah fell into despair, part of God’s remedy was simple. “He lay down and slept under a broom tree” (1 Kings 19:6–7).

Again, moderation applies. A lazy person clings to the bed, as a door turns on its hinges (Proverbs 26:14). Oversleeping reflects sloth. But enough sleep is a blessing.

Napping can also be beneficial when circumstances allow. Take advantage of it when you can.

All the best for the year ahead.