This article is taken from Issue 4 of our magazine. Issues 1, 2 and 3 are also available through the App store and Google Play store. Please subscribe to the Great Health Guide magazine – (subscription FREE for limited time only)

or 

Five Top Tips to Longevity written by Michael Smith

While getting older is just a part of life, wouldn’t it be great if we could live longer and still be active both physically and mentally! While there are some unusual ways to live longer like following very low calorie diets, which have been shown to extend life, but they don’t necessarily increase health, vitality and one of the most important things … fun. 

1. REDUCE OBESITY

This is number one because being overweight increases your risk for developing many of the chronic diseases that affect longevity and quality of life as we age.  Conditions like diabetes, cardiovascular disease and dementia are all affected by the inflammation that obesity causes. 

Increased abdominal fat indicates that you are becoming insulin resistant which means that you need to reduce your carbohydrates from processed food and soft drinks to lose weight. This does not mean a low calorie diet, just a reduction in sugars and other carbohydrates to improve your longevity. As well, increasing the good quality fats will help with weight loss and ensure you’re getting adequate nutrition. 

Action steps to take: 

• Include 20-25 grams of protein with each meal.

• Eat plenty of vegetables and salads plus 1-2 pieces of fruit each day.

• Eat enough good fats like olive oil, coconut oil, macadamia oil, avocado and nuts each day.

• Avoid all processed and refined foods that contain sugar and grains.

• Don’t drink your calories in the form of soft drinks, juices and flavoured milks.

2. STAY HYDRATED

This seems almost too simple to include in an article on longevity, but it’s an area where many people fall short and it can have such a profound effect on so many areas of your health. 

With so many choices of drinks these days it is easy to forget about good quality water and I am not talking about buying water in plastic drinking bottles, as these are not great for your health or the health of the environment. 

Action steps to take: 

• Install a water filter so that you can have your own good quality water at home.

• Get a stainless steel or glass water bottle.

• Try some herbal teas instead of high sugar drinks.

• Drink green tea which helps the Chinese and Japanese people live to a healthy old age.

3. GET GOOD QUALITY SLEEP

People are sleeping on average one hour less each night since the rise of electronic devices like laptop computers and iPads. These bright screens may fool our brains into thinking that it is daytime when we would normally stay awake and thus their constant use is affecting the quality of our sleep. It is no surprise that the number one complaint in my clinic is fatigue. 

Sleep is not just about energy renewal since poor sleep affects your hormones and increases inflammation which is the driver behind most chronic diseases. The quality of your skin and hair is compromised so that you age less gracefully. Poor quality sleep leads to poor memory and mood swings that increase your risk of accidents. 

Action steps to take: 

• Aim for a minimum of 7 hours each night and some people may need up to 9 hours.

• No screens or electronics for 1-2 hours before bed, as not only does this make it harder for some people to fall asleep by suppressing melatonin, but it affects the quality of your sleep.

• Turn off mobile phones or put them in flight mode, turn off Wi-Fi to decrease electromagnetic radiation as this has been shown also to affect sleep quality.

4. EXERCISE AND ACTIVITY 

Exercise helps to increase longevity in many ways and when I talk about exercise that does not mean running marathons or anything extreme, as this can actually increase inflammation and reduce longevity. 

Exercise should mean more than just going for a walk if you’re going to increase longevity and quality of life. You need to do some strength training as this will help to prevent osteoporosis, reduce arthritis and maintain strength to be able to do everything you want to do. 

Action steps to take: 

• Find opportunities to keep active during the day, especially if you have a job that involves a lot of sitting.

• Do strength training 3 days a week; this does not mean you have to go to a gym.

• Incorporate stretching and mobility into your day with yoga, Pilates and simple stretches.

5. RELAX AND HAVE FUN

Stress is one of the biggest causes of many health problems, both physical and mental and in today’s fast paced world many people don’t take time to slow down and live in the moment. 

One of the best cures for stress is laughter and friendship, you don’t need to have lots of friends but a few close friends are important … the next best thing would be to have a pet to keep you company. 

Action steps to take: 

• Have a spiritual or emotional outlet such as meditation, prayer or time in nature.

• Take time to laugh and smile with friends, watching a comedy or reading a funny book.

• Be involved in your community or sporting groups or plant a garden with friends.

Look after your health and wellbeing in these 5 small ways and you will find that you will increase your chances of living to a ripe old age and be able to enjoy every moment.  

Author of this article:

Michael Smith is a Naturopath and Functional Medicine Practitioner at Planet Naturopath. Specializing in hormonal disorders, adrenal, thyroid and digestive function, Michael works with clients form the chronically ill to athletes wanting to improve performance. Consultations are available via Skype or phone.  Michael can be contacted via his website.

This article is taken from Issue 4 of our magazine. Issues 1, 2 and 3 are also available through the App store and Google Play store. Please subscribe to the Great Health Guide magazine – (subscription FREE for limited time only)

or