Habits to help you live longer
Controlling stress and blood sugar levels, exercising regularly and getting plenty of sleep can all contribute to a long and healthy life.
Control stress
Stress costs. If dealing with chronic stress, the impact is not only on our time, relationships, work and sense of self. Stress also directly impacts health on all levels – compromising digestion and immunity, disrupting metabolism and hormones and potentially affecting weight. While most of us are aware of the importance to manage stress, time constraints, family commitments and financial pressures often put this on the back-burner. For optimal nutrition and thus an optimal body, consider a daily multi-vitamin and switch from caffeine based drinks to caffeine free teas.
Be aware of toxin exposure
Toxin exposure comes from pollution, pesticides and insecticides, chemical-based cleaning products, personal items (eg. hair dye) and smoking (cigarettes are the greatest threat to longevity & only 26% of smokers live to 80 years compared with 57% of non-smokers). Radiation is another source – mobile phones, computers, television and other electrical equipment. While it is almost impossible to avoid all these things, again, small changes can have a big impact on your health. Wherever possible, try purchasing organic produce for chemical-free, high-quality, nutrient-rich food choices, especially staple products that you consume every day, Turning off the phone, computer and TV on the weekend, and going outdoors in the fresh air is also important – to unplug and replenish your body and mind amongst nature. This can be achieved in a city park or out bush – the choices are endless.
Control blood sugar levels
Consuming excess refined carbohydrates wreaks havoc on our blood sugar levels causing a sudden rise then vast dip in blood sugars and energy levels. This roller-coaster is a very common sensation to most of us, however low GI foods and a protein-rich diet will not only help stabilise and prolong our energy reserves, it will go a long way in reducing fat stores, improving sensitivity to insulin and reducing susceptibility to diabetes and obesity
Exercise regularly
Every time you exercise insulin sensitivity is improved for over 24 hours, thus avoiding insulin resistance. This equates to a healthier metabolism for weight management and greater longevity in our busy days and lives. It is now common knowledge that resistance exercise helps promote stronger bones and reduces risk of osteoporosis. It is also beneficial in preventing Sacropenia – a muscle wasting disease common with the ageing process. Additionally, cardiovascular exercise is a key factor in improving mood and cognitive function, whilst reducing inflammation, and consequently our speed of ageing.
Boost Defence
A healthy balanced diet goes a long way in promoting robust immunity. Still, supplementation of key defender components is often necessary.
Get a good night's sleep
Essentially an anti-ageing activity, adequate sleep is crucial for functioning properly. Most people need 7-8 hours sleep however research shows, on average, we sleep 2 hours less than we did 100 years ago. If you experience trouble maintaining a restful sleep, explore natural remedies such as valerian, however before beginning supplementation of herbal remedies it is recommended to speak with you Health Practitioner to avoid any contra-indication with medication and to ascertain your individual needs regarding dose.
By Julie Seamer, Naturopath
