Friday, July 6, 2018

11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer

 

tips to live a healthy life the most effective ways to live longer
Photo Credit: Gerd Altmann

“Health is the outcome of the small choices you make on a daily basis.” - Dr. Frank Lipman


Do you want to know how to live longer and healthier? Please read on!

These longevity tips are the daily habits of century-old people living in the Blue Zones and latest scientific findings. Blue Zones are regions of the world where people live much longer than average.

Some of these live longer hacks, maybe you already know and doing it regularly.  What the heck, it's always good to be reminded of what you already know.

If you have a dangerous job like a warfighting Navy SEAL, sicario, enforcer of a paranoid shot caller, you are in a hit list or you are living in a war zone, these tips might be not for you.

You can optimize your lifestyle, you may gain back an extra decade of good life you'd otherwise miss. Adopting any one of these nine will immediately improve your life expectancy at any age.

The following are practical and actionable tips that you can make a regular habit:

1) Eat a plant-based diet.

If you don’t want to be strictly vegan, try this best alternative diet plans according to nutrition experts. These two best diets are: Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet.

DASH diet. The DASH diet ( https://amzn.to/2MI5z2Is ) was based on National Institute of Health (NIH) research studies that examined three dietary plans and their results. DASH is recommended by the United States Department of Agriculture (USDA) as one of its ideal eating plans for all Americans. DASH diet was ranked best diet overall for eighth year in a row by U.S. News and World Report.

The DASH diet  is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the NIH), an agency of the United States Department of Health and Human Services) to prevent and control hypertension.

The DASH diet is loaded with vegetables, fruits, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats.

In addition to its effect on blood pressure, it is intended to be a well-balanced approach to eating for the general public.

Mediterranean diet. In 2013, UNESCO added the Mediterranean diet to the Representative List of the Intangible Cultural Heritage of Humanity of Italy (promoter), France, Spain, Greece, Morocco, Portugal, Cyprus, and Croatia.

The primary features of this diet include proportionally high consumption of olive oil, fruits, vegetables, unrefined cereals, and legumes, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.

There is some evidence that the Mediterranean diet lowers the risk of heart disease and early death. Olive oil may be the main health-promoting component of the diet.

There is introductory evidence that regular consumption of olive oil may lower all-cause mortality and the risk of cancer, cardiovascular disease, diabetes, neuro-degeneration like Alzheimer’s disease, and several chronic diseases.


2) Moderate caloric intake.

Calorie restriction or energy restriction is a dietary procedure that lessens calorie intake without incurring malnutrition or a reduction in essential nutrients. Commonly consumed food components containing calories are carbohydrates, proteins and fat.

You can implement calorie restriction through intermittent fasting. Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period.


3) No substance abuse. Moderate alcohol intake.

No Substance Abuse Moderate Alcohol Intake
Photo Credit: OpenClipart-Vectors

This means no smoking and drugs. Experts recommend moderate alcohol intake of red wine. What is the best red wine to drink for health?

a) Cannonau Wine
b) Pinot Noir
c) Cabernet Sauvignon
d) Madirans
e) Syrahs (or Shiraz)
f) Barbera

How much alcohol is safe to drink per day? The recommended amount is up to one standard drink per day for women and one to two drinks per day for men.

In the United States, a standard drink contains about 14 grams of alcohol. This corresponds to a 12-US-fluid-ounce (350 mL) glass of beer, a 5-US-fluid-ounce (150 mL) glass of 12% wine, or a 1.5-US-fluid-ounce (44 mL) glass of spirit.


4) Moderate and Regular Physical Activity.

Excessive exercise (continuously for over 45 minutes) release stress hormone like cortisol. Cortisol promotes accelerated cellular aging.

To get the benefit of exercise you don’t have to waste your time all day in the gym and spend so much money on gym membership or monthly fees.

Martin Gibala, Ph.D. (professor and chair of the kinesiology department at McMaster University) recommend High-Intensity Interval Training (HIIT). How do HIIT workouts work? HIIT is a training method in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

These intense workouts typically last under 25- 30 minutes, with times varying based on a participant's current fitness level.

To implement this inexpensive and effective fitness strategy is easy. Buy a cheap stationary bike ( https://amzn.to/2NqM7ZE ) and download some HIIT biking tutorials on Youtube. Do this at home at least 4 times a week. That’s it!

Another good form of effortless exercise is Tai Chi. If you study it deeply it is also a superior form of self-defense.

effortless exercise is Tai Chi
Photo Credit: franciscojcesar


5) Sleeping your Way to a Longer Life.

Sleeping your Way to a Longer Life
Photo Credit: Claire51700

Scientists have long known about the link between how much you sleep and how long you live. Lack of sleep can have terrible effect on your health.

Lack of sleep can give you heart problems or make you fat, and it can leave you anxious and depressed. On the other hand research also found that sleeping excessively can be just as bad for your health.


6) Stress Reduction.

A practical and easier ways for stress reduction are meditation and deep breathing.

meditate-Stress Reduction
Photo Credit: Pexels

Deep breathing is easy. It involves slow and deep inhalation through the nose, usually to a count of 10, followed by slow and complete exhalation for a similar count. The process may be repeated 5 to 10 times, several times a day.

Deep breathing exercises are sometimes used as a form of relaxation, that, when done regularly, may lead to the relief or prevention of symptoms commonly associated with stress, which may include high blood pressure, headaches, stomach conditions, depression and anxiety.

When we breathe deeply, we oxygenate the blood, which causes our brain to release endorphins. It is these endorphins help reduce stress in the body and decrease levels of pain.


7) Find a life purpose.

What is the meaning of your life, and how can you use your skills and talents to make a difference in the world? How can you feel happy in your personal and professional lives, are you filled with a sense of self-worth and purpose?

According to the residents of the Japanese village with the world's longest-living people, IKIGAI it is the key to a happier and longer life.

Ikigai is a Japanese concept that means "a reason for being." The word translated to English roughly means "thing that you live for" or "the reason for which you wake up in the morning every day."

By being willing to reflect on your life and take action, you can start to become happier and more fulfilled. The key is defining what happiness means to you as an individual, so you can pursue that purpose and follow your dreams.

How to find a purpose in life? Love your job. If your day job sucks but it pays the bills, join a community outreach during weekends. Helping people will make you feel good.

After your retirement, discover a new hobby in sports, music, arts, coding, fashion, literature and or any other areas that interest you. If this hobby will makes you money, even better.


8) Engagement in family life.

A loving and happy family is key reason in longevity in the old age. Many scientific studies have shown that married women and men experience the lowest mortality.

Another factor in Okinawa is that people take care of each other, forming more coherent and supportive links than in the western world. They have a positive attitude toward life which explains the extremely low levels of stress experienced by elder people.


9) Engagement in social life.

Don’t be lonely. The benefits of a having a tribe or circle of loyal friends are undeniable. Women and men who have strong social circles are living longer, happier, healthier lives in comparison to those who lack connections and are mentally and physically exhausting themselves trying to quench external desires in isolation.

Shallow friend-connections on Facebook are not recommended. Find friends that have same value and aspirations in life like you. Birds of the same feathers flock together.  Remember that: You're the average of the five people you spend the most time with.

It is better if you start or join a mastermind group.

What is the mastermind group? A mastermind group is a peer-to-peer mentoring concept used to help or assist members solve their problems with input and advice from the other group members. The concept was coined in 1925 by author Napoleon Hill in his book The Law of Success, and described in more detail in his 1937 book, Think and Grow Rich.

A mastermind group helps you and your mastermind group members achieve success in business, work, family and others. Participants challenge each other to set amazing but achievable goals, and more importantly, to accomplish them.

Mastermind groups have been around since the ancient time. Even Benjamin Franklin is a member of Freemasonry and belonged to mastermind group, which he called Junto.

In Okinawa, Japan they have Moais (Mo-ai). Moai means "meeting for a common purpose" in Japanese.

These are social support groups that formed in order to provide varying support from social, financial, health, or spiritual interests.


10) Engagement in Spirituality or Religion.

Did you know that religious people live longer compared to atheist? In 2016, a scientific research published in the journal JAMA Internal Medicine suggested that regularly attending religious services can increase lifespan.

The data disclosed that those whose obituaries included a religious affiliation lived 9.45 years longer than those who did not - which dropped to 6.48 when gender and marital status were factored in.

While they did play a part, the researchers behind the study published in the journal Social Psychological and Personality Science believe they weren't the only factors.

If you don’t have a religion or a belief philosophy, find one today. Select a religion (cults is not allowed) that appeal to your sensibilities. But don’t be too fanatic. Don’t think that all non members are infidels and they should be converted or eliminated on the face of the earth.

You don’t have to go to church every day. Going to church many times a week does not make you religious or Christian nor sleeping in a pigpen makes you a pig.

If you asked me, what is the best religion? I don’t have the answer. Try Zen Buddhism specifically the Rinzai School.

Zen is the preferred belief system of the samurai warrior.

Engagement in Spirituality or Religion
Photo Credit: 5187396

Zen is not a religion, in the sense of a “God fearing” religion. It is a set of values or beliefs, and a way of life for some. A practitioner of Zen does not give up his particular faith. Zen, if anything, makes one’s convictions stronger, whatever they are.

Zen is a philosophy of willpower- ones forges an iron will and an indominable spirit. There are no special doctrines or teachings. There is no deity to depend on or to assuage one’s conscience. You are saddled with the responsibility for yourself.


11) Download ONE of these complimentary audio books. Don’t miss out, get it NOW. Listen to the stories to delve more into the science of aging and solve your health problems.


10 Best Selling Books on Aging and Longevity

Why Listen to Audio Books?

According to a new study by Joseph Devlin, head of experimental psychology at University College London, listening to audio books is more emotionally engaging than watching television.

Almost all experiment participants had "stronger physiological responses for auditory stories including higher heart rates, greater electrodermal activity, and higher body temperatures," according to the scientific study. So listening to an audiobook may have more information that will make comprehension a little easier.

How the Healthy Aging Books are Selected and Ranked?

The 10 best healthy aging books were selected from other 10,000 books on the topic. Books were selected using book content analysis and meta-analysis of raw data mined (Python was used- web scraping/data mining) from Amazon reviews and popularity rating, Google SERP’s, Goodreads reviews, Facebook likes (reviews) and other sources (like forums and friends recommendations).


The healthy weight loss formula and the most effective ways to live longer presented in these books are based on new discoveries in medical research with proven results.

Try downloading one of these complimentary audio books. It is easy money-saving offer - I guarantee you'll love it!"

10) The Fountain: A Doctor's Prescription to Make 60 the New 30 (Download this)

The Fountain A Doctor's Prescription to Make 60 the New 30

The Fountain presents a logical, practical and clear pathway to wellness and longevity. It will give you prescription and tips to live longer and healthier.

Dr. Monto does a great job of analyzing the conflicting information that we have all read about living healthily on the internet. He recommends the correct way to eat and exercise.

I laud him for finding time and the energy to share his observations and perceptions in an effort to help people live their lives better and healthier.

He explained different fad diets (all protein or no gluten) in detail and explained about the benefits of different exercises (running, yoga, Pilates, weight training).

He also discussed science behind on why different things work or fail. Why certain ingredients in our diet are causing us issues (sweeteners and high-fructose sugars).

I really like and enjoyed this book. This book will help anyone who is trying to live better to develop an improved game plan on how to go about achieving that goal.


9) The Longevity Diet: Discover the new Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (Get this audiobook plus a second, free. Just Tap the link above, NOW!)

The Longevity Diet Discover the new Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight

The majority of us want to live a healthy and long life. People don’t want to have a deadly disease and be a burden to their family. But what’s the best way to turn on your body's capability to promote cellular protection, rejuvenation and regeneration?

Valter Longo Ph.D., a researcher and director of the Longevity Institute at the University of Southern California (USC) helps answer that question. He investigated human aging for over two decades. Valter Longo is a pioneer in advancing research in human aging and longevity.

In the Longevity Diet, Dr. Longo transforms his laboratory expertise into user-friendly tips and easy tools for improving how we eat, how we age, and how we live. There is an ever-increasing recognition that diet plays an important role in lifespan and health span.


Related Post: How Does Eating Fiber Help You Lose Weight?


8) A Man's Guide to Healthy Aging: Stay Smart, Strong, and Active (A Johns Hopkins Press Health Book)

A Man's Guide to Healthy Aging Stay Smart, Strong, and Active

The ultimate and authoritative whole body guide for men (40 years and older), who want to stay healthy and stay longer.

This ultimate guide is an exhaustive review of current research into health ageing from a man's perspective. The scientific research is carried out over four years and vetted by competent medical professionals.

Much of the health advice deals with long-term habits of diet, exercise, and relationships that younger men will benefit from changing before they lead to chronic problems.

This is also a good book for women who want to keep the men in their lives healthy and capable.


7) How to Be Well: The 6 Keys to a Happy and Healthy Life

How to Be Well The 6 Keys to a Happy and Healthy Life

How to Be Well is exactly what it says: an indispensable manual for surviving in the modern hectic world. Frank Lipman, MD is a trusted and competent medical doctor, and now everybody can have access to his insight on the keys to living a healthy, energetic life. It should be on every one’s reading list.

The pursuit of good health can be overwhelming and confusing in a sea of conflicting health information on the internet. You might begin to feel you need to be a competent medical doctor yourself to sort through what’s true and what hype about the basics like food is, exercise, and sleep. 

This book is the reliable answers to these core questions - how to eat, sleep, move, protect, unwind, and connect.

Dr. Lipman brings to us the health answers in living color and in an enjoyably refreshing style.  The health principles he presents is simple and yet profoundly based on science. These are the very health answers that will allow your body to unlock its own natural healing capacity to stop and reverse chronic disease.


6) How to Make Disease Disappear (Tap to learn more.)

How to Make Disease Disappear

This book is a simple, straight-forward, step-by-step guide on how to gently set yourself on the path to a healthier lifestyle. It will teach you ways to have a healthy lifestyle.

Based on cutting-edge research and medical case studies from real patients, How to Make Disease Disappear is a practical and revolutionary path to avoiding disease and taking up the health you deserve.

It's all based on science, but presented in an easily comprehensible way, alongside practical tips for incorporating the results of the research into your daily life. This is a good book for someone who is looking to make a life change, but perhaps doesn't know where to start or is easily overwhelmed by all of the "healthy" options out there.

Dr. Chatterjee’s four pillars to make disease disappear: food, sleep, movement and relaxation. By making incremental and achievable changes in each of these key areas, you can create and maintain good health—and, most importantly, avoid and reverse diseases.


5) The Longevity Code: Secrets to Living Well for Longer from the Front Lines of Science

The Longevity Code Secrets to Living Well for Longer from the Front Lines of Science

This is an interesting book. The author researched the scientific healthy lifestyle secrets.

The Longevity Code summarizes the latest scientific knowledge of the topic, disproves common and persistent fallacies, and offers new perspectives on the future. It does all this in easy-to-read and non-technical language.

Because of this book, I finally understand how our body works at a cellular level and it all makes sense now. The author should be a teaching this in a university. If you are looking for a book about healthy aging or longevity this will help you get there.


4) TIME Secrets of Living Longer: The Science of Aging Well - Foods That Keep You Fit - 23 Surprising Ways to Stay Young

TIME Secrets of Living Longer The Science of Aging Well - Foods That Keep You Fit - 23 Surprising Ways to Stay Young

If you download this book, you will:

a) “How to live longer and healthier”
b) Find out why married people really do live longer.
c) Discover the truth about a modern anti aging elixir.
d) Learn how your outlook in life can change how you age – at the cellular level.

The book offers suggestions are true and funny at the same time that can help get you on the right track.

I found lots of good information presented in an easy-to-digest writing style. For those readers who want to increase their knowledge in about aging and longevity, there are some human interest stories (people at or near 100 years of age and why they achieved a century of life) and lots of quoted studies on the results of using the anti-aging techniques in the book.


3) Learn more… The Blue Zones Solution: Eating and Living Like the World's Healthiest People

The Blue Zones Solution Eating and Living Like the World's Healthiest People

How to live a long life? This book answers it. It combines deep investigation and science with practical advice and quick recipes, making it the exceptional book that belongs in both your office and your kitchen.

Plenty of science and research have gone into searching for the healthiest diets, but when it comes down to the Blue Zones, the proof is in the pudding: These people living in the Blue Zones actually are living longer and healthier lives.


Related Post: How to Make Sardinian Braised Beef in Cannonau Wine – Easy Italian Braised Beef Recipe


2) How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (Get this book)

How Not to Die Discover the Foods Scientifically Proven to Prevent and Reverse Disease

How can we live a healthy lifestyle? At last a physician has compiled a comprehensive collection of the latest scientific findings on how to fight disease and prolong your life. How Not to Die explains how the right nutrition prevents disease and helps our genes so we can live healthier or longer.

Carefully well-documented, Dr. Greger's ultimate guide book gives evidence on everything from the pesticide-Parkinson's link to the role of antioxidants in breast cancer prevention. He also recommends up quick tips, like his favorite smoothie recipe and a turmeric tutorial. Follow his true advice and you may not live forever, but you'll almost surely live a healthier and happy life.


Related Post: Dr. Michael Greger VS Dr. Steven Gundry: Are LECTINS Really Bad for You?


1) Cracking the Aging Code: The New Science of Growing Old – And What It Means for Staying Young (Click this)

Cracking the Aging Code The New Science of Growing Old – And What It Means for Staying Young

How do we wrinkle and grow into old age? How to live a long healthy life?

Latest science finding confirms it that you can slow aging and feel years younger.  This book outlines the cutting-edge findings and offers an easy-to-follow plan to delay and reverse the ugly signs of aging.

If you really want to understand what is human aging all about. This is one of the best books on the subject. Dr. Josh Mitteldorf has developed a new theory that explains all the data, in contrast to the 'traditional' theories currently in vogue which fail to explain the evidence.


I still have left-over text copies of these books left from my book giving for my family members. If you want a copy, email me at this address: culinaryphysics (at) protonmail (dot) C O M. I will respond as soon I read your message. I will send you a copy of your preferred book at no cost.

Thanks for reading. If you enjoyed this article, don’t share this post, keep it to yourself.  So others might not find it.

It may reach your frenemies, froe, enemies and other people you hate :-). They might outlive you if they know how to live longer. Remember the best revenge is to live well, survive and outlive your enemies. :-)


Related Youtube Video: Make Health Last. What will your last 10 years look like?




REFERENCES:

Benjamin Caballero (Editor), Lindsay H Allen (Editor), Andrew Prentice (Editor) .2013. Encyclopedia of Human Nutrition, Third Edition 3rd Edition Academic Press ISBN-10: 0123750830

Dan Buettner. 2012. The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest, 2nd edition. National Geographic. ISBN-10: 1426209487

David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2d edition. McFarland. ISBN-13: 978-0786441426

Gretchen Reynolds. 2013. The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. Reprint edition. Avery. ISBN-10: 0142196754

Héctor García and Francesc Miralles. 2017. Ikigai: The Japanese Secret to a Long and Happy Life. Penguin Books. ISBN-13: 978-0143130727

Julene Stassou MS RD (Author), Mark Sapienza MD (Foreword). 2017. The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss. Rockridge Press. ISBN-13: 978-1623159405

Marla Heller. 2016. The DASH Diet Younger You: Shed 20 Years--and Pounds--in Just 10 Weeks, (A DASH Diet Book Series), Reprint edition. Grand Central Life & Style. ISBN-13: 978-1455554553

Martin Gibala and Christopher Shulgan. 2017. The One-Minute Workout: Science Shows A Way to Get Fit That's Smarter, Faster, Shorter. Avery. ISBN-13: 978-0399183669

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