Maximise longevity and develop habits to help you stay young. Take control of the aging process now and add years to your life expectancy. Understand how aging occurs and implement strategies so you can live and perform at your best. True, we can’t make stop ourselves from getting old. Longevity is about optimising our energy levels, staying active, mobile and strong. Reducing the aging processes of cellular damage can be achieved in different ways, paying particular attention to:
Diet (avoiding processed foods and hydrogenated fats that cause aging)
Sleep – deprivation
Ingesting toxins internally (alcohol, drugs, cigarettes)
Exposure to environmental chemicals (BPA, food additives, glyphosate)
Excessive physical, mental and emotional stress
Poor blood sugar management
Nutrient deficiencies (vitamin D, B12, zinc, magnesium)
1) Strength Train To Live Longer, Healthier
Countless studies show that exercise will promote longevity and strength training is the best mode of exercise for a long life. Strength training has protective effects on the body, including increasing muscle mass and strength that will lead to greater mobility, better balance, and stronger bones. Plus, strength training helps you stay slim, and it leads to higher antioxidant levels, which counter those free radicals that cause aging.
Best results from strength training will come from exercising three to five days a week with ground-based exercises (in general, avoid machines that isolate one muscle). If you’re new to training, build up strength and endurance and then include heavy lifts in your program, and you’ll induce the greatest adaptations.
Another benefit of strength training for all ages is that it is less boring than steady-state aerobic training, which can be very dull for some people. Plus, strength training is an “anabolic” activity that builds muscle and connective tissue, whereas steady-state aerobic exercise is a “catabolic” activity that degrades muscle and doesn’t significantly burn fat. Nonetheless, moving more, whether it is with strength training or more aerobic style exercise does provide longevity effects. Kettlebells, Persian meels and Indian clubs are perfect combinations. Countless combinations and techniques avoid mental fatigue from repetition.
The key is to perform as much physical activity as possible throughout your day by walking, doing a martial art, yoga, going dancing, doing chores, or anything that keeps you moving. A new analysis in the International Journal of Epidemiology that included 1.3 million people showed a very strong connection between regular intense exercise for a duration of longer than 150 minutes a week and a longer life span. People lived longest if they trained hard four or five days a week. They lived longest and were healthiest if they trained for at least 300 minutes a week at an intense level.
2) Cultivate Good Friends To Live Longer, Healthier
Friendships are just as important as healthy lifestyle habits for longevity. Research shows that the quality of our social relationships is closely linked to mental health, quality of life, and longevity. People with stronger social relationships have a 50 percent increased likelihood of survival than those who live more solitary lives. Make and keep good friends.
3) Vitamin D: Adequate Levels Are A Matter of Life And Death
Vitamin D may be the most important single nutrient for longevity. Vitamin D deficiency is linked to the development of numerous diseases that can kill you, including diabetes, cancer, and osteoporosis. There is abundant evidence that vitamin D deficiency is widespread across most demographics, and that a low vitamin D level may affect as much as 90 percent of the world’s population. Free D – Work smart with the sun and expose yourself to regular amounts when the sun is not too high to avoid burning.
4) Sleep Well, Live Longer, Healthier
Get quality sleep and minimize exhaustion for a longer, better life. People vary greatly in the amount of sleep they need, but everyone will live longer if the sleep they get is high quality. Get better sleep and live longer by starting a grateful log in which you write down one thing you are thankful for before going to bed. Try taking magnesium—it is an essential sleep aid and muscle relaxant supporting metabolism, bone health, and nerve function.
Minimize electoral exposure in your bedroom by unplugging devices such as Wi-Fi, and make your bedroom as dark as possible.
5) Take Care of Your Teeth
Take care of your teeth by flossing daily and going to the dentist annually to live a longer, better life. Poor periodontal health is linked to mortality and it puts you at greater risk for a number of serious diseases including stroke and heart attack.
Keep your smile bright by flossing daily, brushing twice a day, and going to the dentist annually. You’ll live longer, be more attractive, and be happier. Oil pulling not only removes toxic build up from the body, combats bad breath, boosts the immune system, fights tooth decay and strengthens gums and jaws
6) Rebalance Fat Intake With Omega-3 Fish Oil
Rebalance your fat intake with as much omega-3 fish oil as possible because the omega-3 fats are the healthiest fats for your cells. Healthier cells mean less chronic inflammation, less disease, and greater longevity. The typical diet today has a ratio that is skewed to anywhere between 15:1 to as bad as 50:1 of omega-6 fats to omega-3s.The goal is to shift that ratio back to equal. Omega-6s are not “bad fats;” they are just not as “good” for promoting health as omega-3s. A skewed ratio is linked to greater risk of serious disease, including cancer, Alzheimer’s, and cardiovascular disease.
For optimal health and longevity, take an omega-3 fish oil supplement and try to rebalance your fat intake so that your ratio of omega-3 to -6 fats is near equal.
7) Don’t Let Your Diet Kill You: Eliminate Gluten For A Long and Healthy Life
Shaping your diet so it protects your cells and minimizes inflammation is absolutely essential for longevity. There are a lot of dietary mistakes you can make that will trip you up, but along with rebalancing fat intake, eliminating gluten is a near fool-proof change that can help you live longer. Gluten, naturally occurring in wheat, barley, and other grains, is a highly inflammatory food that agitates the intestine. It has also been shown to cause inflammation in the brain, producing poor cognitive function and dementia. Many people are actually allergic to gluten and will have chronic symptoms of diarrhea, abdominal pain, random weight fluctuations, and insulin resistance.
Even if you’re not allergic to gluten, getting it out of your diet is a good move and will lower chronic inflammation. Limit gluten and all refined foods as much as possible. Eat a high protein diet with carbs from fruits and vegetables.
8) Limit Your Exposure to Environmental Chemicals
Limit your exposure to environmental chemicals that are everywhere in our daily lives and you will live longer. Environmental chemicals include everything from Bisephenol A (BPA) that is in plastics, to gasoline, to chemicals that are in personal care products, to food additives and dyes. The list is massive and these toxins will cause serious oxidative stress and cellular damage to many organs in the body. These chemicals are linked to the development of cancer, cardiovascular disease, poor reproductive health, and Alzheimer’s, among other things.
For longevity and health, limit your chemical exposure by eating organic (less pesticides and growth hormones), use natural cleaning and personal care products, avoid plastic food containers in favor of glass, and avoid scented candles and air fresheners, especially if they say “fragrance” on the label.
9) Protect Your Brain With Antioxidants
Protect your brain by boosting antioxidant levels that support brain health and cognitive function and have been shown to prevent Alzheimer’s disease. Alzheimer’s disease is the sixth-leading cause of death in the U.S. and the only cause of death among the top 10 that cannot be prevented with surgical or medical intervention. The most important nutrients for the brain that people are commonly deficient in are zinc, magnesium, omega-3 fatty acids, and vitamin D. I already covered the importance of omega-3s and vitamin D. Zinc is a powerful antioxidant that detoxifies heavy metals so they don’t build up in the brain. Zinc has been shown to be an effective brain nutrient for increasing cognitive function, lowering ADHD symptoms, and slowing the progression of Alzheimer’s.
Magnesium is another nutrient that is commonly low in all populations, and it plays a role in brain electrical activity. Magnesium supports memory and brain plasticity—two key elements in the prevention of dementia.
10) Eat Antioxidant-Rich Foods To Delay Aging
Eat foods that are high in antioxidants to delay aging and live longer. Some of the most flavorful, delectable foods are actually very high in antioxidants and should be a major focus of your diet if you want to live a long, healthy, and tasty life.
Five of the best antioxidant-rich foods you should include in your diet are the following:
Raspberries contain a rare but powerful antioxidant called ellagitannins. They are a powerful cancer fighter, have been shown to prevent cardiovascular disease, lower blood pressure, improve insulin health, and are a sure bet for longevity.
Green Tea is extremely high in antioxidants, and the special thing about green tea is that the antioxidants it contains have been shown to actually take action in the body to prevent oxidative stress. Green tea can improve the health of most organs, including the liver, brain, kidneys, and heart. Using a toothpaste or gum with green tea can also promote periodontal health. Drink organic green tea or get it in a supplement. Avoid non-organic, decaf (the chemical used to decaffeinate tea and coffee may cause cancer), or tea bags that have been bleached.
Olive Oil is a wonderful oil that is packed with antioxidants that have been shown to promote health, well-being, and longevity. A lot of research has been done to determine why a Mediterranean diet is linked to a lower disease risk and longevity. Extra virgin olive oil appears to be the answer. It counters chronic inflammation, supports heart health, fights diabetes, and may help prevent Alzheimer’s disease.
Dark Chocolate may be the most delicious high-antioxidant food that conveys health benefits and a long life. The thing about chocolate is it needs to be eaten in moderation because it does contain a high fat content, and may have a lot of sugar. Look for dark chocolate that has over 70 percent cocoa solids—the higher the percentage, the more antioxidants. Research shows chocolate can lower high blood pressure and improve cardiovascular health.
Walnuts are one of the healthiest nuts and they have been linked to better brain plasticity and cognitive function and may prevent colon and breast cancer. They are very high in omega-3 fatty acids and are a low-glycemic food, meaning they help to manage insulin and blood sugar health—both essential for longevity. Walnuts are the second highest antioxidant-containing nut after pecans. Just like chocolate, eat them in small quantities.
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