Increasing longevity doesn't involve sleeping in a hyperbaric chamber, experimenting with cryotherapy, or using infrared light. It’s much simpler and more accessible to anyone who genuinely aims for a long and healthy life. Keep reading and you’ll see what you can do to benefit your future health in just a few steps.
Engage in physical activity
Examples are always necessary for learning. Great examples of long-living people are residents of the Blue Zones in the world, areas where many people live to be 80 and older. Their lifestyle is the reason for their long, vibrant, and healthy lives. You can find more details about them in our The Blue Zones book summary.
The first essential element for a healthy life in the Blue Zones is physical activity. For the Blue Zones residents, even routine tasks are reasons to move. For example, going shopping or visiting friends involves walking rather than using a vehicle. The level of general development and technological progress plays a significant role. The lack of such conveniences forces people to put in the effort to cook or clean.
Get quality and adequate sleep
It is scientifically proven that lack of sleep causes health problems that can lead to severe outcomes. Lack of sleep directly correlates with an increase in car accidents, medical errors, and the development of chronic diseases. Scientists also claim that if you sleep poorly, you are more prone to obesity, immune system disorders, as well as depression and anxiety.
Here are a few longevity tips to help improve your sleep quality. Tip number one is always keeping the room slightly cool, around 65 degrees Fahrenheit. Tip number two is to avoid blue light before bed, such as from your phone, laptop, and TV. The third is to not consume alcohol after 6 PM and avoid eating at least three hours before bedtime.
Drink water and sometimes wine
Everyone has heard that daily water consumption is crucial. Water is the source of life. Residents of Loma Linda, California, drink at least five glasses of water daily, making water their primary beverage. So, you can also pour yourself a glass of water right now to improve your body's condition.
However, recognizing the importance of hydration, different cultures emphasize the consumption of red wine in addition to water. For example, in Sardinia, the inclusion of red wine in the daily diet is associated with high male longevity. Another positive effect is a lower likelihood of certain diseases, particularly cancer. Emphasizing moderation, a daily glass of red wine or sake can positively impact health, longevity, and quality of life.
Eat a balanced diet
Unfortunately, the food we consume daily is full of lectins, which are abundant in grains like rice and wheat. Wheat germ agglutinin, a particularly insidious lectin found in wheat, can penetrate the intestinal walls and wreak havoc. They mimic insulin, leading to a range of problems, including muscle loss, fat gain, and brain cell and peripheral nerve damage. It can potentially cause Parkinson's disease, peripheral neuropathy, and dementia.
This information serves as an example of how seemingly simple products can cause harm. One of the key points of a longevity diet is balance. In general, long livers adhere to specific dietary recommendations. They include reducing meat and sugar intake and limiting dairy consumption while increasing the intake of beans, vegetables, fruits, and nuts. For even more details on nutrition, explore our summary of The Longevity Paradox.
Take care of your mental health
Don’t forget that mental state characterizes the state of longevity health. Unfortunately, identifying psychological problems is no easy task. They are rarely visible from the outside, so only you can understand when something is wrong. If you feel something is bothering you, don’t ignore it and seek professional help. You can find more advice on emotional health in Outlive by Peter Attia — here is our summary.
Another longevity tip, besides physical and mental health, is proper thinking. To feel healthy and young at any age, direct your thoughts toward the future. Never give up on your ambitions and dreams. Combined, these will ensure your longevity, health, and happiness.
Meditate to strengthen your brain
There is a concept called the brain health pyramid. Its four main aspects will help you understand the issue of brain damage and achieve the desired result. The four main guiding principles are spiritual and emotional structure, biomagnetism, and biochemistry. Remember that our thinking can be controlled and do more than just cope with stress.
Meditation helps increase neurotrophic factors in the brain. As a result, your cells become more capable of recovery. But these are not the only benefits of meditation. You also train your mindfulness, concentration, and emotional resilience. If you need a step-by-step guide on meditation, we recommend you to read our summary of The Headspace Guide to Meditation & Mindfulness.
Get rid of stress
Stress is extremely harmful to well-being and life in general. It is a fatal factor in the average American life. It triggers harmful processes in our bodies that usually contribute to the development of various diseases.
Stay calm and feel happy! Long-livers possess "sublime serenity." Some may think that their experience is the reason for such calmness. Regardless of who we are and what we do, embracing "sabbath time" at least once a week can improve the proper perception of life. It makes better concentration on natural beauty and connections with oneself and others.
You can continue to doubt the effectiveness of these tips and ask how to live longer, or you can start following the recommendations right now. Remember that longevity health is the most valuable treasure, and you are working towards increased life expectancy and long-term well-being.
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