The path to longevity is something we can all do with discipline and commitment. It’s no secret that diet and exercise are key to living past the average age of 78, but there are other things in addition to that that help us live well in our golden world. Years. Eat this, not that! Health spoke with experts who shared their tips on living a healthy, long life. Read on – and to ensure your health and the health of others, don’t miss these things Sure Signs You Already Have COVID.
Dr. Jeff Gladd, MD, Integrative Medicine Physician and Chief Medical Officer at full text He tells us, “Reducing stress likely plays an important role in longevity as well. Cortisol, the body’s stress hormone, tends to raise blood sugar and blood pressure which indirectly contribute to heart attack and stroke. A Finnish study in 2020 estimated Severe stress shortens life expectancy by 2.8 years. Reducing stress is unique to an individual, so there are various ways integrative practitioners help guide patients to reduce this burden. lavender essential The oil has a good body of research to reduce stress, anxiety, and even blood pressure. Another stress-reducing therapy is mindfulness. Mindfulness is a potentially powerful therapy for reducing stress and increasing awareness of our mind and body, in order to prevent the unbridled infiltration of stressful thoughts and feelings that often put a strain on the cardiovascular system. There are a number of apps that I often recommend to patients to try in order to gain the habit of stressing out to put a stop to their day.”
Dr. Sherry B. Erkmanthoracic surgeon and director of the lung cancer screening program at Temple University Hospital, and professor of thoracic medicine and surgery at the Lewis Katz School of Medicine at Temple University, reminds us that “cigarette smoking is the #1 risk factor for lung cancer — even if you have a history of smoking, quitting smoking is At what age can reduce the risk of lung cancer 2018 analysis from the teacher The Framingham Heart StudyResearchers at Vanderbilt University Medical Center found that former smokers who quit more than 15 years ago have roughly the same risk of lung cancer as non-smokers. For more information about smoking cessation programs, talk to your health care provider.
Francine WaskvitzMD, MS, SLP, IHNC, owner of Longevity Coaching, “If you want to live longer, you have to correct your brain. Chronic stress is bad for your health. Expressing gratitude has been shown To lower blood pressure and boost your happiness and overall mental health.”
Kent Probst, personal trainer, movement therapist and bodybuilder with long healthy life He says, “Strength training produces an enzyme that contributes to longevity. This enzyme is AMPK. It stands for monophosphate-activated protein kinase. AMPK works at the cellular level to reduce the risk of cardiovascular disease and diabetes. It also reduces the risk of cancer and helps control weight gain, to name a few. You increase AMPK activity in your muscles during resistance exercises.”
Dr. Dave Candy, The PT, DPT, OCS, ATC, CMTPT, and FAAOMPT explain that “eating a heart-healthy diet rich in fiber, vitamins and minerals and low in saturated fats and cholesterol reduces the risk of heart disease, diabetes, and other major causes of death.”
Trieste BestMPH, RD, LD says, “There are two main reasons for the accelerated aging that appears on the skin; Excessive exposure to unprotected sunlight and advanced glycation end products (AGEs). Age as a result of sugar mixed with fat or protein. This description describes most processed prepared foods such as chips, baked goods, and ice cream, to name a few. These products increase aging and also lead to poor gut health. Both of these side effects are harmful to overall health. Vitamins and supplements provide the body with antioxidants that counteract this damage through vitamins, minerals and phytonutrients. Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing platelet clumping. Chronic low-level inflammation causes oxidative stress in the body that leads to many of the chronic conditions common in Western countries. The most common of these conditions caused by and/or exacerbated by inflammation include heart disease, obesity, and most notably, aging.”
Neeraj Naik – Certified Pharmacist who became a Holistic Health Expert, Founder of International School of Ventilator soma breath Involved, “When using a number of kernels Pranayama In principle, a slower rate of air flow occurs. This increases carbon dioxide levels and increases the efficiency of oxygen in the body’s tissue levels. Despite our societal belief that carbon dioxide is not good for the body, in fact the opposite is true. In fact, ancient knowledge talks about the amazing benefits of carbon dioxide, and explains the importance of increasing its levels to tap into our potential.
Breathing that helps with longevity
- Heart health: Improves blood circulation due to vasodilation and growth of new blood vessels.
- brain health: Improving blood flow to organs that consume a lot of oxygen, such as the brain. This exercise may improve cognitive function, memory, and even activate the inactive parts of the brain.
- Anti-aging / longevity: It may activate stem cells in your circulation to regenerate cells in your body.
- Endurance: Improved fitness and stamina as you produce more red blood cells and new blood vessels and increase blood flow to your organs.
- Targeted rapid recovery: Combined with additional visualization exercises, you can summon a healing response in your body to heal faster. This is very useful if you have a wound on your body, for example.
- Do this in the morning on an empty stomach.
- Sit or lie in a comfortable position. Place the pulse oximeter on the tip of your finger if you are using one.
- Inhale fully through your nostrils, and your lungs are completely filled with oxygen. Imagine that you are breathing into your back, expanding your abdomen and chest completely.
- Then, when you reach the top of the inhale, simply let go. Allow the exhalation to occur without force, allowing the normal weight of gravity to release the air.
- When you reach the bottom of the exhale, inhale fully again. This should create a continuous, rhythmic breathing pattern. Imagine that your lungs are like a bellows, inhaling more oxygen to make a fire ignited.
- Repeat the exercise 20 to 30 times until you feel a slight tingling or light headedness. You will notice your SpO₂ levels rise to 99% or 100%, which indicates that you are completely saturated with oxygen.
- Then exhale without leaving air in your lungs and hold your breath for as long as possible. When you feel like you’ve exhaled as far as you can, make a hissing sound to get the last of the oxygen out of your lungs. It might feel a little uncomfortable at first, but you’ll get used to it as you practice.
- After about 90 seconds of holding your breath, you will notice that the saturation of the blood begins to drop rapidly. Take this part of the exercise gradually and slowly at first until you can comfortably lower your saturation below 90%. This is usually enough to trigger a positive stress response in the body. About 80% is when the magic starts to happen and the stem cells start circulating around your body..
- When you can’t really hold your breath, take a short, rapid inhale through your nose and quickly exhale again, hissing to remove all the air from your lungs. This will lower your oxygen levels even further. You can repeat this several times until you feel comfortable.
- Do at least two rounds of the full sequence above.
- During the breath-holding phase, you will enter a very relaxing meditative state. Use this time to visualize the stem cells moving throughout your body and going to the areas where you want new cells to be generated or the recovery process to occur.”
Heather Newgen has two decades of experience reporting and writing on health, fitness, entertainment and travel. Heather is currently freelancing for several publications. Read more about Heather