Plan on living to 100?
What are you expectations when it comes to lifespan? Are you one of those people who have already decided you will live to be 100+ years old or do you do your best not to think about it!?
Whether we like to think about longevity or not, there are modifiable lifestyle practices that can switch on and switch off genes and help dictate how long we will live.
The science around longevity is fascinating. We now know how certain foods can interact with our physiology to protect us and help us live longer. According to Dr William Li, word-renowned doctor, scientist and angiogenesis expert, foods such as pomegranates, celery, green tea, pistachios and apricots have all been identified in published medical research to help fight cancer.
When I working with clients, focusing on increasing a variety of colourful veggies and fruits is always a priority. Each person is unique- someone who is dealing with an autoimmune condition will need different dietary advice to someone who isn’t. For example, mushrooms can be powerful immune boosters, but if your immune system is on overdrive and confusedly attacking your body (as is the case with autoimmunity), caution with certain mushrooms is advised.
Here are some top tips for those who wanting to focus on basic overall health and longevity:
Maintain a healthy diet: Eating a diet rich in whole, unprocessed foods, fruits, vegetables, and lean protein can help reduce your risk of chronic diseases such as heart disease, stroke, and cancer. When it comes to diets, the Mediterranean diet with plenty of colourful veggies, fruits, olive oil, oily fish, some lean meat and whole grains is by far the best, and most evidenced based, when it comes to overall health.
Exercise regularly: Regular physical activity can help you maintain a healthy weight, reduce stress, and decrease your risk of chronic diseases. Use those stairs, do a quick HIIT run in your park, walk you dog…
Manage stress: Chronic stress can lead to negative health outcomes. Practicing stress management techniques such as meditation, yoga, or deep breathing can help you manage stress. Try the free Insight Timer app which has a great selection of different length meditations, healing music and more.
Get enough sleep: Adequate sleep is crucial for overall health and well-being. Adults should aim for 7-8 hours of sleep per night. Partner snoring? Get some mouth tape on them stat!
Avoid smoking: Smoking is a major risk factor for many chronic diseases, including heart disease and cancer. Addicted? Look for a good hypnotherapist in your area.
Limit alcohol consumption: Drinking alcohol in moderation may have some health benefits, but excessive alcohol consumption can lead to a variety of health problems. Remember that studies citing the benefits of red wine are using a tiny glass! If you are out with your friends for a long evening aim to have water/fizzy water with lemon every other drink. Your head will thank you the next day.
Stay socially active: Social isolation and loneliness have been linked to negative health outcomes. Staying socially active can help improve your overall health and well-being. Keep in touch with friends who support you and build you up. Join a local walking group, quiz night, or see what community volunteer opportunities are in your area.
Healthy habits are a lifelong commitment, and making small changes to your lifestyle over time can help you achieve and maintain good health and longevity. Try going through this list week by week and see how you are doing in each area. Drinking too much alcohol? try having a glass of water with lemon every other drink! Many small steps eventually make a big difference!