Ten Habits to Live a Longer Healthier Vibrant Life

Jan 5

Living a Healthier, Longer Life may not be everyone’s goal, but I am passionate about how we can make daily lifestyle changes to create healthy habits to thrive with each new day.

Our genes are not our destiny. Research proves that there are simple lifestyle changes you can make to extend a happy, healthy life.

Only 5% of disease-related gene mutations are fully deterministic, while 95% can be influenced by diet, behavior, and other environmental conditions. Current models of well-being largely ignore genes, yet studies have shown that a program of positive lifestyle changes alters 4,000 to 5,000 different gene activities.” Ruduloph Tanzi, PhD, and Deepak Chopra, MD. Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being.

What are the keys to living healthier longer?

Staying fit mentally, and keeping your immune system strong is essential.

Eat Less Often - Implement Intermittent Fasting. Ditch the old paradigm that eating more frequently boosts the metabolism. We are not meant to be grazing all day long. Eating less often, eating two to three meals/day vs. snacking, and implementing a daily eating schedule all have the potential to combat diseases, reduce aging, and even potentially increase your lifespan.
Move More Often - The human body is designed to run, jump, lift heavy stuff, and not sit behind a computer all day. Exercise helps maintain healthy body weight, lowers your blood pressure, and regulates blood sugar, contributing to a reduced risk of metabolic diseases, including heart disease and diabetes.
Eat Your Vegetables - Look for adding color to every meal with a variety of vegetables. The fiber and nutrients in vegetables help keep digestion functioning well and the beneficial bacteria in the gut can flourish. All of which contribute to proper elimination and detoxification, may decrease the risk for chronic diseases, and contribute to a longer, healthier lifespan.
Eat Foods Rich in Omega-3 Fatty Acids - Omega-3 fatty acids found in Salmon, Sardines, Walnuts, Eggs, Chia Seeds decrease heart disease risk and possibly Alzheimer’s disease. (2)
Eat More Nuts - Nuts are rich in fiber, antioxidants, protein, and other nutrients. Nuts are shown to positively affect heart disease, inflammation, diabetes, belly fat, and high blood pressure. Studies show that those who consume a minimum of three servings of nuts per week had a 39% lower risk of early death. (3)
Eat Adequate Protein - What is an optimal amount of protein? It is more than you are led to believe. According to Dr. Gabrielle Lyon, “Muscle is the organ of longevity.” Conditions associated with aging that stem from sarcopenia (loss of muscle mass, muscle degeneration) can be offset with optimal protein and strength training. Sarcopenia contributes to fractures, inflammatory markers, metabolic diseases, and a shorter life expectancy.
Prioritize Sleep - Quality Sleep is crucial for cell function, immune function, and longevity. Proper sleep will boost your mental and psychical health, clear out the debris in the brain, and more. A recent study proves how insufficient sleep contributes to all kinds of mental and physical dysfunction, such as; obesity, poor immune function, diabetes, and dementia.
Change Perception of Stress - Cange the way you view stress. You can decrease those risks for high blood pressure, the tendency to store body fat due to an increase in cortisol, heart disease, and therefore impact the likelihood to live healthier longer. Stressless with a dose of laughter and optimism.
Socialize and Connect with Others - Studies suggest that having strong social relationships promotes longevity. Nurturing close relationships will decrease stress levels, improve immunity, and extend your healthy lifespan.
Moderate Your Alcohol Intake - There is a fine line between moderate and excessive alcohol use. Some research suggests that a glass of wine or alcohol may increase longevity. Knowing what alcohol does to the liver and tissues, there is a need for caution. Moderate is considered no more than 7 units/week for women and no more than 14/week for men. Personally, even though I drink wine, I believe it is not beneficial to our overall health. Last year I found a company that only sells clean, organic, no-sugar, and chemical added wines.

In Summary

While aging is inevitable how we age is in our hands. We all have the potential to live a long healthy vibrant life when we include proper nutrients, optimal sleep, enough exercise, and maybe even an occasional glass of wine. Establish these in your everyday life to boost your health and lead a happy long life.