Recent research has uncovered the secrets to understanding how people are living long and healthy lives, with low rates of chronic diseases. While our genetics does determine our lifespan and susceptibility to disease, our lifestyle has a greater impact on our health. The research has defined nine key elements that contribute towards health and longevity.
Move Naturally – Being physically active and incorporating natural movement throughout the day is core to living a healthier life and reducing sedentary diseases. Moving naturally throughout the day can include walking, swimming, dancing and all forms of manual labor (gardening and housework).
Purpose – Having a sense of purpose in life is closely intertwined with happiness. The connection between the mind and health is powerful. We all need a reason to get up in the morning and knowing why you wake up in the morning makes you healthier, happier, and may add up to seven years of extra life expectancy.
Down Shift – Stress increases inflammation which is associated with many age-related diseases. Developing stress-relieving rituals built into your daily routine like meditating, feeling grateful, praying and midday naps are all lifestyle choices that help reduce stress.
80% Rule – Stop eating when your stomach is 80% full and eat your smallest meal in the early evening. This technique reduces your calorie consumption and reduces weight gain, obesity and other chronic diseases. Long-term calorie restriction may help longevity and practicing moderate calorie restriction can significantly reduce multiple risk factors for heart disease.
Plant Slant – Consume a diet rich in plant-based protein. Beans are the cornerstone of most centenarian diets, and they also eat a lot of vegetables, fruit and wholegrains. Many recent studies have shown that cutting back on animal protein can significantly reduce the risk of death from heart disease and cancer.
Wine @ 5 – Research suggests moderate consumption of wine (Red wine 1-2 glasses per day) with friends and/or food can reduce mortality, specifically from heart disease.
Belong – A sense of family and community is important. For example, being part of a faith-based community may add up to 14 years to life expectancy. Researchers speculate that this could be due to social support and reduced rates of depression.
Loved Ones First – Having close and strong family connections with spouses, parents, grandparents, and grandchildren. Not only do younger generations value older generations, but they often live together and help care for older family members.
Right Tribe – Loneliness can have serious health effects, including increasing inflammation which can contribute to heart disease, diabetes and dementia. Establishing and maintaining a close relationship with our core group of friends and/or developing a strong social network of friends is linked to good health, happiness and longevity.
