Chapter 4 of the ancient Jewish text Hilchot De’ot by Maimonides (AKA Rambam) has some surprisingly insightful recommendations for diet, rest, and overall health.
Key Recommendations:
Sleep:
About 8 hours per night, ideally waking at dawn. This aligns with natural rhythms and ensures the body isn’t overtired.
Sleep on your side, starting on the left and waking up on the right. Avoid sleeping face-down or immediately after eating.
Moderation: Too little sleep weakens the body; too much dulls the mind. Rest is a tool to refresh, not an indulgence.
Balance:
Health is a state of equilibrium (balance).
Our body shouldn’t be overburdened by excess or neglected by deprivation.
Illness often stems from imbalance. Prevention is key.
Eating:
Moderation: Stop eating when your stomach is about 3/4 full. Never eat to stuffed/completely full. Leave “a quarter of the stomach empty”.
Overeating leads to sluggishness and illness.
Only eat when you’re hungry. Wait until food has digested before eating again (typically a few hours).
Don’t rush eating or eat while distracted.
Avoid excessive drinking during eating – it dilutes digestion. Drink moderately and increase fluids after digestion begins (the meal settles).
Adjust diet based on climate: More warming foods (spices, hot/spicy foods) in cold weather. Lighter foods in hot weather.
Mental State:
Anger, stress, or sadness disrupt digestion and health. Rambam ties emotional well-being to physical care, urging calm and cheerfulness during meals and rest.
A person should not eat with a heavy heart, nor when angry or afraid, but with a settled mind and joyful heart. So too, one should not eat immediately after exertion or hard work until he rests and calms down.
Emotional well-being is tied to physical health.
Hygene:
Regular bathing and keeping the body clean to prevent disease. Washing hands, face, and body as needed.
Live in a place with fresh air and avoid polluted or damp areas. Good ventilation and cleanliness are critical to avoiding sickness.
Proper bowel and bladder habits are vital. Don’t delay urination or defecation when the urge arises, as holding it harms the body. Likewise, don’t force it unnaturally—let the body regulate itself.
Exercise:
Moderate exercise before eating to stimulate digestion and maintain strength.
Preventing Sluggishness: A body that’s never moved becomes weak and prone to illness. Regular movement keeps organs functioning and prevents blockages.
Summary:
Balance in Health: A person should aim for moderation in eating, drinking, and physical activity — not too much or too little — to keep the body in optimal condition.
Dietary Guidelines: Rambam advises eating foods that are easily digestible, avoiding overeating, and consuming only what’s necessary to sustain health. He warns against eating until the stomach is overly full (stuffed). Eating to 3/4 full is enough to be satiated, especially if you minimize ultra-processed foods.
Exercise and Rest: Moderate physical activity and proper sleep are encouraged, to maintain bodily equilibrium.
Hygiene and Environment: Cleanliness, fresh air, and avoiding harmful conditions are essential to well-being.
Moral Purpose: Rambam links physical care with the greater goal of achieving knowledge of G-d. Noting that a sick or weak body gets in the way of the mind’s ability to focus on higher pursuits. Making this advice not just practical, but ethical. A foundation of good health allows us to help others, be there for those we care about, fulfill our spiritual growth, carry out mitzvot (commandments), and pursue wisdom.
Solomon said in his wisdom: “He who guards his mouth and tongue keeps his soul from troubles” (Proverbs 21:23)—this refers to guarding the mouth from eating harmful foods or overindulging, and the tongue from speaking except what is necessary.
Special thanks to Shlomo Rivkin for inspiring this article idea.
