If you’re not sold on the importance of habits, this might change your mind.
Dr. Michael Greger and his research team poured through 24,000 studies on longevity and found that 80-90% of the risk factors associated with age-related diseases (cancer, heart disease, diabetes, Alzheimers, Dementia, etc.) were driven by diet and lifestyle (aka Habits).
Simply put, your habits dictate how long you live.
Habits Which Increase Your Life Span:
- Exercising Aerobically – Daily cardio of 20 minutes or more reduces risk factors for all sorts of age-related diseases.
- Fasting or Intermittent Fasting – Fasting requires that you do not eat for 24 hours or more. Intermittent Fasting requires that you forgo eating for 12 hours or more. Intermittent Fasting is basically eating once a day. Fasting also gives your brain a rest. It reduces synaptic activity, allowing your brain to rest and repair itself. This rest reduces oxidative stress within each brain cell, improving brain health and brain function.
- Eating Healthy Foods – This involves eating more fiber and less protein. Protein should be less than 20% of your daily diet. High fiber diets are also known as Pro-Biotics – the food bacteria in your gut eat to survive.
- Eating Fermented Food – Fermented foods (i.e. yogurt) = Pre-Biotics, or good bacteria. Fermented foods increase the amount of good bacteria in your gut.
- Rich Relationships – Rich Relationships are relationships you have with individuals who all share one thing in common – Positivity. If you surround yourself with positive, optimistic, upbeat, happy and enthusiastic people their positivity will infect you like a virus, transforming your from negative to positive. Positivity has been found to increase the length of Telomeres (caps at the end of each chromosome). Longer Telomeres have been found in various studies to be directly correlated to longer cell life, resulting in a longer life span.
- Calming Your Mind – Any activities which reduce stress help keep Telomeres from shortening and reduce oxidative stress within the brain. Reducing stress also decreases the production of cortisol, a stress hormone which has been shown to impair immune function. Think running, biking, reading a book, meditating, listening to music, relaxing with family and friends, etc.
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