Best 7 Tips to Increase Healthy Longevity
What most of us wouldn't give to be in our 20s again! Remember how you looked and felt with natural energy, wrinkle-free, firm skin, and a toned trim body?
No matter how old you are, there’s a lot you can do to stay youthful and healthy. The fact is only 20% of your aging process is genetics! The other 80% of your health is under your control. The good news is that making minor changes to your lifestyle can make a big difference over time. It’s never too early or late to get on the road to increase healthy longevity.
1. GET 7 OR MORE HOURS OF SLEEP
You need sleep to recharge your batteries. With adequate sleep, you decrease your risk of obesity, heart disease, stroke, diabetes, depression, illness, and accidents. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/
Falling asleep can be more difficult as we age. It helps to stop using electronics near bedtime. Listen to relaxing music, read a book, and wind down. Avoid excess caffeine. Adults can take melatonin (0.5 mg. to 2.5 mg.), our body’s natural sleep hormone. It also helps maintain muscles, decreases insulin resistance, and is an antioxidant, reducing inflammation. https://openaccesspub.org/jarh/article/1642
2. ACTIVATE GENES THAT HELP YOU STAY YOUNG
Harvard Scientists found antioxidant Resveratrol, like calorie restriction, turns on the Sirtuin-1 longevity gene. It also protects brain neurons, heart health, and bone strength! You get resveratrol in red wine, or from supplements like MDR Ultra-Pure Resveratrol. https://mdr.com/ultra-pure-resveratrol/
Okinawans are considered the world’s longest-living people. Over 90% of their diet comes from plants. They eat little dairy and eggs, fish, and meat. Over 60% of their calories come from red/purple sweet potatoes. The rest comes from beans and vegetables. They have a motto to stop eating when they are 80% full. Scientists have discovered that by eating more vegetables, and lower amounts of protein and calories, you activate the gene known as mTOR, to increase healthy longevity!
Okinawans are active. Americans sit too much. This can cause poor circulation, back pain, and atrophy of the lower back muscles and hip joints. Stand more. Move more. Schedule workouts. Do balance exercises. Stretch to keep flexibility.
Control stress by walking. Studies have shown reducing stress may increase telomeres that increase longevity. Walking also is a great form of exercise, one of the best ways to slow aging, aid flexibility, and increase healthy longevity. Research now validates that 10,000 steps a day may help reduce the risk of disease and improve health. Wear a fitness tracking watch to motivate you to exercise. https://www.newsweek.com/ninety-will-new-40-10-years-time-1742152
3. LOSE EXCESS WEIGHT TO INCREASE HEALTHY LONGEVITY
Strive to reach your ideal weight. Besides the joy of looking great, excess weight can shorten your lifespan. To burn calories for energy you need to activate your AMPK (activated protein kinase) enzyme that works with genes to regulate healthy metabolism. You can do this with exercise, foods like turmeric or cinnamon, caloric restriction, or intermittent fasting. Some researchers on the cutting edge of anti-aging science eat only 2 meals a day, within a 9-hour period. Many take Metformin to help activate AMPK. Early studies suggest this Diabetes medication slows aging, increases lifespan, and reduces mortality linked to diabetes, heart disease, and cancer.
4. TAKE A DAILY MULTIVITAMIN
Research has shown that multivitamins can enhance health, extend lifespan, and boost brain function. Daily multivitamin-mineral supplementation resulted in a significant cognitive benefit, according to the three-year study of 2,200 older adults, which showed a 60% slowing of cognitive decline. Positive results were greater in people with cardiovascular disease, who have increased risk for cognitive decline. https://scitechdaily.com/daily-multivitamin-may-slow-cognitive-aging-for-older-adults/
MDR Fitness Tabs multivitamin/mineral formula was recognized by U.S. patents for providing essential nutrients on a daily basis that support health of the heart, brain, immune system, bones, skin, hair, nails, and more. https://mdr.com/fitness-tabs/
5. INCREASE YOUR ANTIOXIDANTS FROM FOOD & SUPPLEMENTS
Eat 7-9 servings of fruits and vegetables daily, focusing on lots of colorful antioxidants like blueberries, strawberries, cherries, pomegranates, papaya, broccoli, sweet potatoes, squash, etc. Enjoy green tea as an antioxidant-rich drink.
Consider taking a Coenzyme Q10 supplement once you reach age 40, especially if you are low in energy. With aging, heart failure, Type 2 Diabetes, or use of statin or bisphosphonate medications, CoQ10 levels can decline and lead to cardiovascular, immunological, and neurological disorders.
The highest level of this antioxidant is found in organ meats like heart, kidney, and liver, where it acts as an energy transfer molecule in the synthesis of adenosine triphosphate (ATP). CoQ10 helps keep cells youthful by preventing free radical damage to cellular proteins, lipids, and DNA.
CoQ10 improves energy, immune function, supports heart, nerve, and kidney function, healthy blood pressure, dental health, and antioxidant defenses against aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
6. GET OMEGA 3’S
Omega-3 Fatty Acids are found in fish like salmon and herring, mussels, algae, and plants like walnuts and flaxseed. Often lacking in American’s diets, Omega 3’s are vital to the health of the brain, joints, skin, eyes, and heart. The FDA states that - “Supportive, but not conclusive research -, shows that consumption of the EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.”
7. ENHANCE HGH
As you age, levels of Human Growth Hormone decline, contributing to increases in body fat, reduction in muscle mass, loss of energy, libido, and immunity. Weight training, adequate sleep, and taking nutritional formulas like MDR VitalFactorscan enhance your own natural HGH and improve your overall health. Learn more: vitalfactors.com