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A large part of what you’ve heard about nutrition and health is nonsense.
In some cases, you have been intentionally lied to by greedy people trying to sell you something.
In other cases, though, people (including some health professionals) are simply misinformed about how to be healthy.
Guidelines are often crafted based on “policy” instead of science, the ridiculous war on saturated fat being a prime example of that.
Lifestyle Diseases Are Preventable
If you are willing to look past the advice that is constantly given by these misguided people, such as “food doesn’t matter, only calories” then you will discover that some of the most common diseases we face today are preventable.
They are called lifestyle diseases for a reason because our unhealthy lifestyle causes or contributes to them.
In this category falls everything related to the metabolic dysfunction that happens with a western diet and sedentary life. This includes obesity, type II diabetes, heart disease, hypertension, some types of cancer, and many, many others.
If you follow the directions outlined below (for life), chances are that you will avoid these diseases, and possibly even reverse their progression if they have already started developing.
Don’t Smoke, Drink or Do Drugs
First of all, if you’re a smoker, alcoholic or a drug addict, then diet and exercise are the least of your worries.
I know that giving up these addictions is extremely difficult. If you can’t stop on your own, seek professional help or go to rehab. It works.
Nutrition can get pretty complicated at times, but eating healthy is actually really simple.
First of all, avoid sugar. As we know, sugar ain’t healthy, so it is usually one of the first items we take off our menu not only to help lose weight but for overall health. Trans fats, industrial oils, and processed foods should also be avoided.
Eat meats, fish, eggs, vegetables, fruits, nuts, seeds, healthy fats, and oils. If you can tolerate them, then full-fat dairy and some non-gluten grains are okay as well.
If you are overweight, then the best thing you can do to improve your health is to lose weight. For that, low-carb diets are very effective although there are also other approaches that work well for some people.
The best eating plan for YOU is the one YOU can follow in the long term.
Skipping meals from time to time (intermittent fasting) and eating a bit less (calorie restriction) are methods that are very likely to increase longevity. In fact, these are two of the main tactics employed by immortalists.
If you don’t get much sun, then you might want to consider Vitamin D supplementation. A Vitamin D deficiency is associated with many diseases, and avoiding it may prolong your health. To know if you need this or not, ask your doctor to measure blood levels of 25(OH)D.
Omega-3 fatty acids are important, and if you don’t eat much fish or grass-fed animals then you should consider a fish oil supplement.
Other supplements that may be useful include Magnesium and Vitamin K2. These are often lacking in modern foods.
The importance of exercise can not be overstated. It is one of the foundations of a healthy lifestyle. Exercise makes you feel better and helps prevent a massive range of diseases.
If you have a desk job, then you need to consciously make time for exercise, at least 3 times per week.
There are certain activities that are more efficient than others, but in my opinion just doing something is critical.
If you like going to the gym, go to the gym. If you like walking, walk. If you like swimming, well.. you get the picture.
Instead of focusing on calories, aim to improve your physical fitness. The calories are negligible anyway, and exercise helps you lose weight by other means.
Optimally, you would do both weight training and some type of cardiovascular exercise. Some sports and group activities incorporate this automatically.
It is incredibly important to do something you enjoy!
In the busy western society, sleep often suffers. We tend to be too busy and distracted to get the sleep that we need.
If you suspect you might have a sleep disorder such as sleep apnea, which is fairly common, then see a doctor. It is treatable.
Some tips to improve sleep:
- Don’t eat or drink in the last few hours before bed.
- Go to sleep and wake up at a similar time each day, including the weekends.
- Sleep in a dark room, with no lighting.
- Dampen your lights a few hours before bedtime.
- Expose yourself to bright lights in the morning, preferably from the sun.
- Do not ingest caffeine after 2-3PM.
- Eat healthily, and do regular physical exercise.
Like sleep, stress is something that comes with our lifestyles.
Avoiding unnecessary obligations is very important. In other words, simplify your life as much as possible. Be organized, and avoid procrastination.
Meditation can be very effective to relieve stress. If you are a stressed person, then that is something you should definitely look into.
As with other aspects of life, eating healthy and exercising can work wonders for stress.
Take Care of Your Personal Life
Be close to your family and friends. Take good care of your hobbies. Set new goals and achieve them. Have fun.
Having a sense of purpose in life is incredibly important to stay happy and healthy.
If you follow these methods, your chances of living a long and healthy life will be greatly improved.
These are all things you have probably heard of before, but it can help to have them all in one place.
by Lara Adler | Mar 24, 2018
Do You Want To Live A Long, Healthy, and Disease Free Life?
Rates of chronic disease are skyrocketing around the planet. Thanks to advances in modern medicine, people are able to live longer lives, but rarely are these long lives disease-free. What good is a long life if we’re not healthy?
Who wants to spend the final years of their life popping pharmaceutical drugs, or stuck in a hospital bed? Not me!
So many of us are obsessed with how we’re aging, but aging is part of life and something we can’t avoid.
But what about aging better?
Like with less (or no) chronic disease…
No hospitals, drugs, pain, or things like dementia?
For most of us this feels a bit like a fantasy.
For many it is a fantasy because they’re dealing with a laundry list of chronic health issues like diabetes and obesity, cancer, heart disease and yup, dementia.
These devastating health issues have become so common, that most people have accepted them as “normal.” (They’re not.)
If given the choice to live longer, I’m pretty sure you’d say “heck yeah!”
A long life that’s also healthy? That’s the good stuff.
People Who Live To 100+ Without Chronic Disease
There are pockets of people around the world who magically have seemed to escape the chronic disease trap and are living to 80, 90, and even 100 years old without health conditions like heart disease, cancer, autoimmune conditions, or other degenerative diseases.
Specifically, people living in what are called “blue zones”. In 2005, journalist Dan Buettner published a cover story in National Geographic called “The Secrets of a Long Life”. In this article he identified five geographic regions in the world where people lived the longest: Okinawa, Japan, Sardinia, Italy, Icaria, Greece, Nicoya, Costa Rica, and a community in Loma Linda, California.
These folks have clearly figured out something that most of us in the developed world are still trying to figure out.
People living in these areas aren’t working behind computer monitors for 8+ hours a day. They’re not commuting in traffic. They don’t suffer from road rage. They don’t spend hours scrolling through Facebook or Instagram, looking for a distraction from real life.
They’re out living it.
And they’re doing it in nature.
Living A Long, Healthy, Disease-free Life Isn’t Just About Healthy Foods and Avoiding Toxic Chemicals
We all know that avoiding toxic chemicals that can mess with our health is important.
Obviously, I think we can all agree that eating nutritious foods is a good idea if we want to be healthy.
But living a healthy life, and avoiding chronic disease is also about being connected to nature, something many of us are lacking.
According to the EPA, Americans spend 93% of their lives either indoors or in our cars. That means we only spend 7% of our entire lives outside in nature.
When I first read that, I was struck by how sad a statistic that is.
We are not separate from nature, we are nature.
Rachel Carson, noted biologist, author of the groundbreaking book Silent Spring, and creator of the environmental movement wrote:
“man is a part of nature, and his war against nature is inevitably a war against himself.“
I truly believe that nature, and our connection to it, is the ultimate form of detox and the secret to living a long, healthy, and disease-free life.
A Groundbreaking Docu-Series Exploring Human Longevity
*links below are affiliate links. This means if you register for the film and chose to buy access, I will earn a small commission.*
In late 2017 I was invited to be interviewed for a documentary film series that sought to explore exactly why people in these Blue Zones were living such healthy lives.
This incredible 9-part series is releasing to the public on May 7th. Because I’m part of the film and part of the early release, my followers are able to reserve their seat for an early screening, starting April 2nd.
Filmmakers Jason Prall and John Dahlgren traveled to the “Blue Zones” around the world to learn from, observe, and interview dozens of centenarians and other elderly residents who are living long, ultra-healthy, disease-free lives.
Their mission was to discover their magical, ancient secrets and learn how to apply them to our modern lives – so that WE could learn to age better.
They interviewed over 85 of the world’s leading researchers, scientists, doctors, practitioners, healers, and thought-leaders from wide-ranging fields of expertise – including me!! Not just the same faces we normally see in health docu-series, but brilliant researchers that you’ve likely never heard of, but will definitely want to.
What You’ll Learn From This Documentary Film Series
Over the course of this film, you’ll meet some of the most brilliant minds in the health realm. You’ll also meet dozens of nonagenarians (people in their 90’s) and centenarians (people living to 100+ years old).
One of the topics that explore in depth is the strong connection to nature that people living in these areas have. They also explore topics like:
- Circadian Biology & Sleep
- Biology of meditation
- How purpose affects cells
- Technology & Nature
- Toxins & Detoxification
- Immune system health
- DNA & Epigenetics
- Health effects of community
- The Gut Microbiome & more
The Human Longevity Project is like “Planet Earth” but for health. In this stunningly beautiful series you’ll learn:
- Why people in these areas live long, happy lives
- The secrets of these extraordinary people
- The underlying functions that allow them to be free of common diseases
- How to implement strategies into your own life to improve these functions
- How to apply certain principles to get rid of debilitating symptoms
- Why relationships, gratitude and purpose are common among healthy populations
- How to gain balance, improve relationships and have a sense purpose
If you want to explore the secrets of people who live into their 90’s and beyond without chronic disease, but instead with energy, happiness and a zest for live, I want to invite you to check out this film series!
Nowadays everyone wants to live a long and healthy life. But nowadays, life is full of competition, very few people live a long and healthy life. The biggest reason for this is unbalanced food and drink. But you do not need to panic. By making a small difference in your daily life and lifestyle, you can increase your lifespan and live up to 100 years.
For a prolonged age you will first have to take a vow that you will become part of a healthy lifestyle because without all of this it is difficult to be resolute. Exercising daily, weight loss and dieting help increase your life. Regular observance of all these works can easily survive for 100 years. If not 100 years, then at least the long life can be easily found.
Apart from exercising exercise and eating balanced food, in some villages of Italy, over 90 years of age, they have survived for so many years due to a healthy body.
According to the news published in International Ficognrietrics, in this study, 29 villagers received reactions from Italy’s Silton Province on topics such as migration, traumatic events, and their beliefs. Apart from this, there are many important things that we can bring to our daily routine life and live for 100 years.
Take Fat in moderation
Fat is both good and bad. In order to burn fat, regular doses of good fats are also required, which are also called unsaturated fats. These are natural energy capsules that help improve your energy level. If you work day-to-day regularly, good fat increases your level of patience and communicates more energy in your performance.
2.Eat Fresh Foods
The primary principle of living a healthy life is fresh food meals. The natural compunds found in fresh food items will reduce the contact of your body, some of which we do not know correctly. And it is best to eat food in raw form ie; in salad form.
3.Eat Less food
Eating less food promotes healthy aging because it protects your body cells from harmful effects or deterioration. According to some medical studies, it also reduces the risk of cancer.
4. Take Plenty of Rest
Ideally 8 hour sleep is best for a healthy body and it is not fixed. Let you body decide how much to sleep depending on how tired you feel that day. You job is to sleep early so you can wake up early.
5. Drink More Water
Most people do not drink enough water due to their busy schedule and habits of not taking enough water. Water is very important to keep your skin hydrated and make it look young.
S tudy after study reminds us that as challenging as it can be, sticking with healthy habits—eating right, exercising regularly, not smoking, maintaining a healthy weight, and controlling how much alcohol you drink—can help us to live longer. But tacking on extra years isn’t so appealing if some or most of them are riddled with heart disease, diabetes or cancer.
In a 2018 study, an international group of researchers led by scientists at Harvard T.H. Chan School of Public Health found that adopting five healthy habits could extend life expectancy by 14 years for women and by 12 years for men:
- eating a diet high in plants and low in fats
- exercising at a moderate to vigorous level for several hours a week
- maintaining a healthy body weight
- not smoking
- consuming no more than one alcoholic drink a day for women and two for men
To follow up on that data, the researchers wanted to know how many of those added years were healthy ones, free of three common chronic diseases: heart disease, type 2 diabetes and cancer. And in a study published Jan. 8 in BMJ, they report that a healthy lifestyle can indeed contribute to more—and more disease-free—years of life. The results suggest that women can extend their disease-free life expectancy after age 50 by about 10 years, and men can add about eight years more, than people who don’t have these habits.
“It’s important to look at disease-free life expectancy because that has important implications in terms of improving quality of life and reducing overall health care costs,” says Dr. Frank Hu, chair of the department of nutrition at Harvard T.H. Chan School of Public Health and senior author of the paper. “Extending lifespan is not sufficient, we want to extend health span, so the longer life expectancy is healthy and free of major chronic diseases and disabilities associated with those diseases.”
To figure out those patterns, the researchers analyzed data collected from more than 111,000 U.S. women and men who were between the ages of 30 and 75 when they enrolled in the Nurses Health Study or the Health Professionals Follow-Up Study beginning in 1980 and 1986, respectively. The participants answered questionnaires about their lifestyle habits and their health every two years through to 2014. Based on their answers, each participant was given a “lifestyle” score from 0-5, with higher scores representing better adherence to healthy guidelines. The researchers then attempted to correlate these scores to how long the participants lived without heart disease, cancer or diabetes.
Women who reported satisfying four or five of the healthy habits lived on average 34 more years without those diseases after age 50 compared to 24 years for women who said they did not follow any of the healthy habits. Men who reported fulfilling four or five of the lifestyle habits lived on average 31 more years free of disease after age 50 while those who adopted none of them lived on average 23 more years after age 50.
Hu says that none of the five factors stood out as more important than the others; the benefits in saving people from disease and in extending life were similar across all five. Further, the evidence suggests that the contributions of each factor are additive—the number of years of disease-free life gained increased with each additional healthy habit people followed. “People shouldn’t be discouraged from adopting them if they find one or two factors difficult to follow,” says Hu.
And because all of the participants in the study were over age 30, the findings also suggest that “it’s never too late to change,” Hu says. “It’s always better to adopt healthy lifestyle habits as early as possible, but even adopting them relatively late in life is still going to have substantial health benefits later on.”
Can you guess what the word “immorbidity” means?
It’s a term that Johnson & Johnson coined to describe a long-lived life—think 100 years and older—without any of the diseases that typically come with age, like Alzheimer’s and cardiovascular disease.
If it sounds like the makings of a fantastical sci-fi film, it’s not. Just ask Victor Dzau, M.D., President of the National Academy of Medicine (NAM), an organization whose mission it is to improve health for all by advancing science, accelerating health equity and providing evidence-based advice.
Victor Dzau, M.D., President of the National Academy of Medicine
He has big goals for the science of healthy aging in 2020, which is why he’s teamed up with Johnson & Johnson on a three-year collaboration with the NAM to sponsor the new U.S. Healthy Longevity Catalyst Awards.
The global competition, which kicks off this month, will award up to 450 Catalyst Awards of $50,000 each to healthcare innovators with promising ideas for healthy aging in every area of medicine, science and technology. In the second phase of the competition, beginning in 2021, some winners will also receive funding and residencies at one of 13 Johnson & Johnson Innovation, JLABS health incubator locations around the world, where they will have access to cutting-edge resources to help bring their innovations to life.
In 2023, one or more Grand Prize winners will be named—and awarded up to $5 million to help make their bold ideas a reality.
So what does the futuristic field of immorbidity hold? We sat down with Dr. Dzau to find out.
What inspired the idea for the Healthy Longevity Catalyst Awards?
At the NAM, one of our mandates is to inspire by creating audacious goals and tackling globally important issues. We want to highlight the fact that as people are living longer, the grand challenge is increasing their healthspans—the length of their lives spent in good health.
We feel that if you can be healthy, it’s an opportunity to not only live a good life, but to continue to contribute to society.
What will the judges look for in a winning entry?
Ideas that have the potential to be breakthroughs. If you think about the world of technology, that’s where it really happens, right?
Some Catalyst Award winners will receive funding and residencies at a Johnson & Johnson Innovation, JLABS location
For example, years ago, people would never have believed what we can do today with smartphones. That’s the kind of outside-the-box thinking we’re looking for.
These awards are not traditional grants. They’re really more innovation awards, which give people seed money to get started with their ideas. So we’re not going to ask for a lot of primary data—instead, we’re going to judge how good the idea is.
We are really looking for people who are willing to take risks. Winning projects will make us say, Whoa, this is a new way of looking at things!
Aging is a continual process, so we’re not just talking about innovations for people over 65—we want to improve physical, mental and social well-being as people age.
In Japan, living to be 80 isn’t all that remarkable.
Of all the countries of the world, Japan touts the world’s longest life expectancy. In fact, it’s been estimated that by the year 2050 there will be more than one million people over the age of 100 in Japan.
But there’s an island off the country’s southern coast that has an even greater life expectancy than the country itself.
On the island of Okinawa, most men reach age 84. Okinawan women routinely reach age 90 and are three times more likely to reach 100 than their North American counterparts.
So, what’s their secret? And more important, can it teach us anything about how to live longer, healthier lives?
The Okinawan diet: the secret to longevity?
To most Americans, the range of choices in the diet eaten by Okinawans might seem limited. But it’s this way of eating that has protected them from so many of the diseases that are rampant here. For starters…
- On Okinawa, the rate of cardiovascular disease as well as breast and prostate canceris one-fifth of that in the United States.
- Dementia is less than half as likely as it is here among people of similar ages.
An astounding 82 percent of the traditional Okinawan diet consists of vegetables and legumes. Sixty-seven percent of the diet is devoted to one food: a purple sweet potato known as imo. This cousin to the orange variety of sweet potato is rich in anthocyanins that protect against dementia and cancer.
Sweet potatoes also have a huge amount of Vitamin A, which is crucial to vision and a healthy immune system. No wonder the Okinawans don’t get sick!
Several other foods are staples of the Okinawan diet:
Bitter melon. It looks like a cucumber with warts. Its bitter taste is valued by the Okinawans but can be tempered with stir-frying. Available in most whole-food markets, this vegetable has long been used as an herbal remedy to lower blood sugar.
Tofu. No meal is complete in Japan without tofu. It is made from fermented soy beans and is an important source of protein.
Studies have demonstrated a range of health benefits to the isoflavones in tofu, including preventing bone loss, regulating kidney function and decreasing the risk of breast cancer.
Miso. A salty paste made of fermented soybeans, miso is best known for adding flavor to the soup of the same name.
Eating miso soup has been linked to lowered blood pressure, despite the salt content. Researchers believe the salt in miso may behave differently from out table salt, due to the fermentation process.
The prolonged fermentation needed to produce miso has also been proven to have protective effects against cancer and the radiation used to treat it.
You may have heard that soy is bad for you. That’s because the soy we consume in this country is different in two ways:
Much of it contains phytoestrogens, plant compounds that mimic the action of estrogen and are linked to cancer and hormone imbalances.
And about 90 percent of soy today is genetically modified and kills the healthy gut bacteria we need for a healthy immune system.
How to eat like an Okinawan
Whether or not it helps you get to 100, it’s pretty clear that the plant-based diet consumed by the Okinawans could have some huge benefits to your health. So how can you ‘translate’ the Okinawan style of eating to modern American life?
Eat colorful food. Include a wide variety of fruits and vegetables in your diet so that you get the full spectrum of nutrients available. Orange and yellow vegetables are full of carotenoids, while green leafy vegetables are rich in iron and calcium.
Try to eat what’s in season. A trip to the farmer’s market will show you which fruits and veggies are freshest and therefore most nutritious.
Limit meat and seafood. And make what you do eat high-quality. Wild-caught salmon and grass-fed beef eaten two to three times a week will closely replicate the Okinawan eating style. Meat and fish are reserved for special occasions.
Ditto for grains and dairy. Okinawans eat almost no grains except for brown rice, and virtually no dairy foods. There’s no need to eliminate them all at once but making them a small percentage of your overall diet could control or eliminate the digestive and allergic issues that don’t seem to plague the Okinawans.
Hara hachi bu. This Confucian adage means “eat until you are 80 percent full.” In other words, forget about needing to clean your plate at every meal. Instead, be mindful and check in with your stomach when you’re about half way through to see if you really want to eat any more.
Plant a medicinal garden. Ginger, turmeric and other healing herbs are grown in Okinawan kitchen gardens and are readily available for natural healing.
Editor’s note: If you’re serious about stopping premature aging, avoiding age-related disease and living with a strong mind well into your 90s and beyond, don’t forget about your body’s master hormone. Many experts believe it’s the reason people, like Greek grandpa Stamatis Moraitis, residing in blue zones across the globe (like Okinawa!) are living it up! Click to read his story…
Research published in Nature Communications in May 2021 found that 120 to 150 years is the “absolute limit of human lifespan.” Using mathematical modeling to analyze (anonymous) medical data from more than 500,000 people in the United States, the United Kingdom, and Russia, researchers found that this age range is when the body fully loses resilience, or, its ability to recover from illness and injury.
The key to living a long and enjoyable life is increasing your health span, the number of disease-free years a person can live. To help you get as close to 150 as you can, we’ve tapped some of the best longevity experts to share their tips for staying healthy.
8 longevity tips to help you increase health span
1. Follow the “five-a-day” nutrition formula
Staying on top of nutrition requirements can be tricky, so researchers at the Harvard T. H. Chan School of Public Health sought to make it easier with a science-backed five-a-day formula. All you need to consume is two servings of fruit and three servings of vegetables daily. “This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” says lead study author Dong D. Wang, MD, ScD, an epidemiologist, nutritionist, and faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, according to CNBC.
2. Spend time sitting on the floor
In Japan, which is home to many of the world’s oldest people, it’s common practice to sit on the floor. “I spent two days with a 103-year-old woman and saw her get up and down from the floor 30 or 40 times, so that’s like 30 or 40 squats done daily,” says Blue Zones founder Dan Buettner. Being able to get up and down from a cross-leg seated position is a practice that’s tested through as the sitting-rising test. According to research published in the European Journal of Preventive Cardiology, those who were least able to complete this movement were five or six times more likely to die than those who were best able to complete the task.
3. Get regular exercise
We all know that getting regular exercise can help you live a longer life. And a November 2020 study published in JAMA Internal Medicine found that those who engage in moderate or vigorous exercise 150 minutes per week had lower all-cause mortality, or death from any cause. This 150-minute marker aligns with the exercise recommendations from the American Heart Association.
Try this 25-minute HIIT workout:
4. Get optimistic about aging
If you’re anticipating that you’ll have an awful time in old age and doing nothing to prevent that from happening, chances are, you probably will. If you’re optimistic about aging, you’re more likely to take the steps now that can help you live a happier and longer life, shows a December 2020 study published in The International Journal of Aging and Human Development. “What people read, see, and hear about later life affects their perceptions of old age, even when they’re young. And if they have negative stereotypes, they carry those with them throughout life, and eventually internalize the negativity,” says Shelbie Turner, MPH, co-author of the study and a PhD candidate at Oregon State University. “Then we set ourselves up for a self-fulfillment prophecy where we expect only loss and decline in old age, so are not motivated to engage in health behaviors that can prevent or delay negative aging consequences.”
5. Manage your stress
Stress management is about much more than winding down. When you manage your stress, you’re able to impact the activity of your genes. “We have about 22,500 genes, but only 1,500 of them are on at any one time,” says Michael Roizen, MD, chief wellness officer at the Cleveland Clinic. He explains that stress management can turn off genes that lead to inflammation, which can lead to issues like arthritis and heart disease. “Which genes are on or off are under your control,” says Dr. Roizen. “Which means how long you live and how well you live up to the current era is under your control.”
Try this yoga flow for stress-relief:
6. Live in the present
When Daniel Kennedy, director and producer of the docu-series Healthy Long Life, spoke to centenarians in Mexico about their lives and practices, he found that they lived in the moment. “[Many of the people I met] don’t focus on yesterday or tomorrow, they focus on today,” he says.
7. Practice compassion
Caring for others can help you live a longer and happier life. The Dali Lama, who is just shy of his 86th birthday, says compassion is key for happiness. “Compassion…opens our heart. Fear, anger, hatred narrow your mind,” he said during a 2016 talk that celebrated his 80th birthday, according to HuffPost.
Tips to living a long, healthy and disease-free life
Is Clean Eating all it’s cracked up to be?
Clean eating has become a popular trend in the last few years, with more and more people wanting to feel good and ensure the foods they are putting in their body are beneficial to their health and wellness. The popularity of people wanting to eat clean has increased the demand for products and places where… Continue reading Is Clean Eating all it’s cracked up to be?
Vegan versus Whole Food Plant-Based diet
National Health and Medical Research Council reports that “consuming a sensible, balanced diet can help us to achieve optimal health throughout life”. The vegan diet and whole food plant-based diet are thought to be two of the best diets to follow if you want to live a long, healthy and disease-free life, but which one is… Continue reading Vegan versus Whole Food Plant-Based diet
What are Blue Zones?
Blue Zones are geographic regions where people live exceptionally long lives. Researchers have identified five Blue Zones where the world’s oldest people live: Ikaria, Greece Loma Linda, California Nicoya, Costa Rica Okinawa, Japan Sardinia, Italy According to Health Line, ‘a number of studies have found that these areas contain extremely high rates of nonagenarians and… Continue reading What are Blue Zones?
Tips to improve your health and wellbeing
Eat a healthy diet rich in wholegrains, vegetables and fruits Research suggests that eating healthy foods can help extend your life and improve your health. A healthy balanced diet rich in plant-based foods, B vitamins and wholegrains can significantly reduce the risk of developing heart disease, hypertension and cancer. Excluding unhealthy saturated fats and trans-fat… Continue reading Tips to improve your health and wellbeing
Health is wealth. This common saying holds a lot of weight because it has truth behind it.
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But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD, offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life.
1. Make healthy food choices
“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov.
A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer.
Ultra-processed food include:
- White bread.
- Granola or protein bars.
- Breakfast cereals.
- Instant oatmeal.
- Coffee creamers.
“It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.”
What do all healthy diets have in common? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil.
“A great example of a healthy eating pattern is the Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.”
2. Get your cholesterol checked
When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.
3. Watch your blood pressure
Do you have high blood pressure? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC), about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension.
Normal blood pressure is defined as blood pressure 25-29.9: Overweight
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass.
6. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time.
Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.”
7. Quit smoking
If you smoke, there is probably no other single choice you can make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer.
“Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”
8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too.
To wind down before bed, Dr. Todorov recommends:
- Listen to calming music.
- Practice mindfulness or meditation.
- Reflect on the positive moments of the day.
- Read a book.
- Have a cup of chamomile tea.
- Practice 10 minutes of yoga.
“Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.”
9. Don’t miss health screenings and vaccinations
It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment.
“There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.
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Im a white male, 27 years old, 5ft 11inches tall and weigh 295lbs. I have history of benign pvcs after 2 echos, a stress test, countless ekgs and labwork, x ray etc
I have been between 250pounds to my current weight most of my adult life and have always been overwieght.
With better diet, exercise, better sleep and losing over 100+ pounds, can i reverse any potential damages and live a long, old healthy life? Am I likely to have much damage to begin with at my young age?
What is ventricular systolic dysfunction (RVSD)
what this means?
please see below and tell me what it means
Chest discomfort, mild left atrial dilation, low normal EF, possibly benign?
Most likely yes, some but we all get worn and torn, so don’t get to down on yourself.
In terms of the physiology I’m assuming your bp is on the higher side. That would mean that your afterload on your right ventricle is higher than normal.
Also, there may be some amount of plaque build it up in your systemic and coronary vasculature.
In systemica it can cause a stroke, in coronary myocardial ischemia and/ or infarct.
However, gentics play a major role in your bodies development and responses.
So, if many of your family members are overweight, eat poorly, live sedentary lifestyles and are fine than your probably less likely to have any issues.
With all that said, the body is pretty amazing at repairing itself. So, if you start taking appropriate actions the likely hood of these events happening drop significantly.
At the end of the day, everyone will die from something.
The best advice is to start implementing a healthy life style TODAY!
If you need help bc your unsure of how to start feel free to message me;).