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The Nine Habits of Highly Healthy People
We don’t yet have the perfect formula for longevity, happiness, and physical health, but a little careful distillation of the massive amount of health and longevity research shows that cultivating nine basic habits will significantly increase the chances of your life being long, good and happy – in a robust, healthy, appropriate weight.
- Eat your vegetables. No kidding – and I’m talking at least 9 servings a day. Unless you’re following the most rigorous first stage of the Atkins diet, you could be consuming 60-120 grams of carbs per day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing provides antioxidants, fiber, flavonoids, indoles, and the entire disease-fighting pharmacopoeia of phytochemicals like stuff that grows in rich soil.
- Eat fish and/or take fish oil. The omega-3s found in cold water fish like salmon deserve the title of “wellness molecule of the century.” They reduce the risk of heart disease, they lower blood pressure, they improve mood, and they are good for the brain. And if you are pregnant, they can make your child worse!
- Connect. And I’m not talking about the internet. In almost every study of people who are healthy and happy in their 9th and 10th decades, social connections are one of the “prime movers” in their lives. Whether it’s church, family, volunteering, or community, finding something you care about that’s bigger than you, that you can connect with and involving other people (or animals) – will expand your life, increase your energy and make you happier – always.
- Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study revealed that the four healthiest places on earth where people lived the longest were in sunny climates. Sun improves your mood and increases levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D—a vitamin most people don’t get enough of.
- Have a good night. If you’re low on energy, gaining weight, grumpy, and looking, guess what? Chances are you’re not sleeping long enough or well enough. By sleeping “well” I mean uninterrupted sleep, in the dark – without the television on, in a relaxing environment. Nothing nourishes, replenishes and reboots the system like 7-9 hours of sleep. Hint: start going to bed an hour early. And if you have a computer in the bedroom, ban it!
- Exercise every day. Forget about these 20 minutes three times a week. Long-lived people do things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 kilometers per day. Our bodies are designed to move on a regular basis. New studies show that just 30 minutes a day of walking not only reduces the risk of the most serious diseases, but can even grow new brain cells!
- Practice gratitude. By making a list of things you are grateful for, you focus the brain on positive energy. Gratitude is incompatible with anger and stress. Practice using your underutilized “right brain” and spread some love. Focusing on what you’re grateful for—even for five minutes a day—has the added benefit of being one of the best stress-reduction techniques on the planet.
- Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost all the species studied. (Like eating about a third less food, by the way.) If you have a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting enough folic acid every day.)
- Remove the sugar. The number one enemy of vitality, health and longevity is not fat, it is sugar. The effect of sugar on hormones, mood, immunity, weight, and possibly even cancer cells is huge – and it’s all negative. To the extent that you can eliminate it from your diet, you will add years to your life and life to your years.
This list may not be perfect and it may not be complete, but it is a start. As my dear grandmother always said, “Do no harm.” None of these “habits” will hurt you, all of them will benefit you, and some can make the difference between life and death.
And it’s never too late to start cultivating them.
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