7 Ways to Add “Years and Years to Your Life,” Experts Say — Eat This Not That

The path to longevity is something that we can all do with discipline and commitment. It’s no secret that diet and exercise are the keys to living beyond the average lifespan of 78, but there are other things to help us live well into our golden years. years. Eat this, not that! Health spoke with experts who share their advice on how to live a long and healthy life. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.

Dr. Jeff Gladd, MD, Integrative Medicine Physician and Medical Director of full script tells us: “Reducing stress probably also plays a role in longevity. Cortisol, the body’s stress hormone, tends to raise blood sugar and blood pressure, which indirectly contributes to stroke risk.” and stroke A 2020 Finnish study estimated that severe stress reduces life expectancy by 2.8 years Mitigating stress burden is unique to an individual, so there are different ways that integrative professionals help guide patients to lessen this burden. essential lavender The oil has a good collection of research for reducing stress, anxiety, and even blood pressure. Another therapy to reduce stress is mindfulness. Mindfulness is a potentially powerful therapy for reducing stress and increasing awareness of our mind and body, in order to prevent the runaway train of stressful thoughts and feelings that so often puts a strain on the cardiovascular system. There are a number of apps I often recommend patients try to build the habit of mindfully pressing pause into their day.”

Dr Cherie P ErkmenThoracic surgeon and director of the lung cancer screening program at Temple University Hospital, and Professor of Thoracic Medicine and Surgery at Temple University Lewis Katz School of Medicine reminds us, “Cigarette smoking is the number one risk for lung cancer. Even if you have a history of smoking, quitting at any age can lower your risk of lung cancer. analysis 2018 of the milestone Framingham Heart StudyResearchers at Vanderbilt University Medical Center found that former smokers who quit smoking more than 15 years ago have about the same risk of lung cancer as nonsmokers. To learn more about smoking cessation programs, talk to your health care provider.”

Francine WaskavitzMS, SLP, IHNC, Owner of Longevity Coaching states, “If you want to live longer, you have to think straight. Chronic stress is toxic to your health. Expressing gratitude has been shown to lower your blood pressure and increase your overall happiness and mental health.

Kent Probst, personal trainer, physical therapist and bodybuilder with Long Healthy Life says: “Strength training produces an enzyme that contributes to longevity. The enzyme is AMPK. It stands for adenosine monophosphate-activated protein kinase. AMPK works at the cellular level to reduce the risk of cardiovascular disease and diabetes. It also reduces cancer risk and helps control weight gain, just to name a few benefits. You increase AMPK activity in your muscles during resistance exercise.”6254a4d1642c605c54bf1cab17d50f1e

Dr Dave Candy, PT, DPT, OCS, ATC, CMTPT, FAAOMPT explains: “Eating a heart-healthy diet rich in fiber, vitamins, and minerals and low in saturated fat and cholesterol reduces the risk of heart disease, diabetes, and other leading causes of death.” .

sad betterMPH, RD, LD says: “There are two main causes of accelerated aging that appear on the skin; excessive unprotected sun exposure and advanced glycation end products (AGEs). Form of AGE as a result of the combination of sugar with fat or protein. This description describes most processed convenience foods like French fries, 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 detrimental to overall health. Vitamins and supplements provide the body with antioxidants that work to 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 the accumulation of platelets in the blood. Low-level chronic inflammation causes oxidative stress in the body that leads to many of the chronic conditions common in Western nations. The most common of these conditions caused and/or exacerbated by inflammation include heart disease, obesity and, most notably, aging.”

Niraj Naik – A certified pharmacist turned holistic health expert and founder of the international school of breathwork. Soma’s Breath Share, “When using a core number Pranayama principles, a slower rate of airflow is produced. This creates higher CO2 levels and more efficient oxygenation of body tissue levels. Despite our social belief that CO2 is not beneficial for the body, it is actually quite the opposite. In fact, ancient knowledge speaks of the incredible benefits of CO2 and explains the importance of increasing its levels to harness our potential.

Breathing that helps with longevity

• Heart health: It improves circulation due to vasodilation and the growth of new blood vessels.
• brain health: Blood flow to organs that use a lot of oxygen, such as the brain, is improved. This exercise can improve cognitive function, memory, and even activate dormant parts of the brain.
• Anti-aging/Longevity: It can activate circulating stem cells to regenerate cells in your body.
• Endurance: Improve fitness and endurance as you make more red blood cells, new blood vessels, and increase blood flow to your organs.
• Targeted fast healing: Combined with additional visualization exercises, you can invoke a healing response in your body for faster healing. This is very useful if you have a cut on your body, for example.

steps for breathing

1. Do this in the morning on an empty stomach.
2. Sit or lie down in a comfortable position. Put the pulse oximeter on your fingertip if you are wearing one.
3. Inhale fully through both nostrils, completely filling your lungs with oxygen. Imagine breathing into your back and expanding your abdomen and chest fully.
4. Then, when you reach the top of your inhalation, just let it go. Allow your exhalation to happen without force, letting the natural weight of gravity release the air.
5. When you reach the bottom of your exhalation, inhale fully again. This should create a continuous connected rhythmic breathing pattern. Imagine that your lungs are like bellows, breathing in more oxygen to make the fire burn brighter.
6. Do 20 to 30 repetitions until you feel tingling or dizziness. You will see your SpO₂ levels increase to 99% or 100%, indicating that you are fully saturated with oxygen.
7. Then exhale without leaving any air in your lungs and hold your breath for as long as you can. When you feel like you’ve exhaled as much as you can, make a whooshing sound to get the last bit of oxygen out of your lungs. It may feel a little awkward at first, but you’ll get used to it as you practice.
8. After about 90 seconds of holding your breath, you will notice your blood saturation begin 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 the positive stress response in the body. Around 80% is when the magic starts to happen and the stem cells begin to circulate throughout your body.
9. When you really can’t hold your breath anymore, take a short, quick breath in through your nose and quickly exhale again completely, making a whooshing sound to remove all the air from your lungs. This will cause your oxygen levels to drop even further. You can repeat this several times, until you feel comfortable.
10. Do at least 2 rounds of the full sequence above.
11. During the breath-holding phase you will enter a deeply relaxed meditative state. Use this time to visualize the stem cells moving around your body and going to the areas where you want new cells to grow or healing to take place.”

heather newgen