The 7 Keys to Longevity
MOVE MORE: A critical component of cell health is energy production, which comes from mitochondria- the power house of cell energy. As we age, the mitochondria becomes less efficient. Therefore, the lack there of creates less energy. There are ways to reverse this. Regular exercise is one way to improve mitochondria health. It has been proven to reduce the risk of premature aging and death; it keeps the heart and circulatory system healthy; and it strengthens muscles. Find something that you will enjoy doing, so you will stick with it. American Heart Association recommends 150 minutes a week. Even twenty minutes a day of walking will be helpful.
EAT MORE FRUITS AND VEGETABLES : No specific diet is mentioned, but aim at more fruits and veggies. A recommendation is the Mediterranean diet which prioritizes those plus fewer processed foods, whole grains, legumes, nuts, fish and olive oil. This approach has been proven to reduce your risk of heart disease, cancer, diabetes, and dementia.
GET ENOUGH SLEEP: Consistently getting good quality sleep can add years to your life, improves brain health to slow the onset dementia, improve work productivity, help one stay focused, reduce chances of being irritable, depressed and/or anxious.
DON’T SMOKE AND DON’T DRINK TOO MUCH EITHER: Smoking raises your risk for many metabolic diseases such as lung cancer and other types of cancer. No dose is good for you. Limit your drinking. Research is now available to prove that alcohol is harmful even at low levels. Scientists believe that alcohol affects one’s DNA and then continual use prevents your body from repairing itself, which can lead to the growth of a cancer tumor.
In the past, alcohol such as wine was okay to drink because the red grapes had heart productive properties. That now has been reversed. Even if you eat well and exercise, small amounts of alcohol can still increase the risk of high blood pressure, contribute to abnormal heart rhythm, and liver disease. It is hard to abstain, but drink less, you will live longer.
MANAGE YOUR CHRONIC CONDITIONS: “ Nearly half Americans have hypertension, 40% have high cholesterol and more than 1/3 have pre-diabetes. The last four things help manage these conditions, but sometimes you need more. Taking medications isn’t easy to do, but if it’s going to help you live a longer, better life, then use it to optimize your health.
PRIORITIZE YOUR RELATIONSHIPS: Psychological health is overlooked, but isolation and loneliness can be detrimental to living a long and healthy life. Relationships are the key to living a happier life. Ask yourself what friends or family you spoke with or saw during the week. If it’s none, then it will have a serious impact on your future health.
CULTIVATE A POSITIVE MINDSET: Thinking positively about getting older can help you live longer. Optimists have a better outlook on life, which lowers your risk of chronic diseases even depression. Positive thinking is a mental and emotional attitude that allows you to see yourself more clearly to focus on the bright side and expect positive results. “Positivity helps you actively adopt optimism, acceptance, resilience, gratitude, mindfulness and integrity,” psychology.com.