8 Unique Tips for Increasing Longevity
Did you know that genetics only play a 25% role in the determination of your life expectancy? That means a whopping 75% is determined by lifestyle factors, which is great news, because it means how long you will live, is largely in your control. If you want to increase your health, happiness and life expectancy (and who doesn’t?), all you have to do is integrate the following 8 longevity-enhancing techniques.
#1: Balance Your Hormones
Almost everyone has hormonal imbalances, and they tend to become more pronounced with age. Identifying and addressing these imbalances is one of the easiest and safest ways to increase vitality and add years to your life.[i] Have an antiaging medicine specialist perform a thorough physical exam on you and make sure they test for all of the most commonly imbalanced hormones, including: estrone, estradiol and estriol; testosterone, progesterone, cortisol, melatonin, androstenedione, SHBG, DHEA, and DHT. Both a 24-hour urine test and a blood test should be used in order to provide the most comprehensive and accurate hormonal profile. Any identified imbalances can be reversed with whole-herb supplements, bioidentical hormones (hormones that are chemically identical to the ones found naturally in your body), and protein peptides, (or any combination of the three).
#2: Eat A Lifespan-Enhancing Diet
Although it is common knowledge that the food you put into your body directly impacts your health, it can be hard to determine what type of diet is best for longevity, due to an overabundance of conflicting information. While the consumption of animal products is often touted for its ability to build big, strong muscles and bones, and promote optimal vigor and endurance, the opposite is true. Animal products are a potent source of hormones, which can lead to dangerous hormonal imbalances, muscle loss and weight gain; and the proteins they contain are hard for the body to absorb and utilize. Meat and dairy are also both highly inflammatory, and inflammation is the root cause of most, if not all chronic diseases. The ideal diet for longevity, is a plant-based, wholefoods diet, with an unlimited amount of vegetables, and a moderate intake of fruits, wholegrains, nuts and seeds. The diet should contain little-to-no gluten; processed, packaged and fried foods; sugar, alcohol, caffeine, and oils (even so-called healthy oils can make your blood sticky, and increase cardiovascular disease risk factors).[ii]
#3: Detoxify Your Body
Humans are subjected to more toxins than ever — they’re in our air, our water, our furnishings, our clothing, our personal care products, and the foods we eat. With an exposure of up to 2,100,000 toxins each and every day, it’s virtually impossible for the eliminative organs to keep-up.[iii] [iv] As a result, toxins continuously build-up inside the body, where they can trigger chronic inflammation, and the destruction of cells and DNA.[v] For optimum longevity, you need to actively detoxify your body, and one of the best ways to do so (in addition to a healthy diet and regular exercise), is to use a far infra red sauna. These saunas use light to create heat, and they help to expel toxins from the body through sweat. To turbo-charge the detoxification process consider also using a PEMF (pulsed electromagnetic fields) device while in the sauna. PEMF devices use a unique magnetic-type technology that helps to balance internal chemistry and repair cellular health.[vi] [vii]
#4: Floss Your Teeth
Longevity is closely tied to flossing and according to antiaging specialist and author of “The RealAge Makeover,” Dr. Michael Roizen, MD, flossing alone can add 6.4 years to your life.[viii] Flossing is so important because it helps to remove harmful bacteria which not only cause periodontal disease, but also stress the immune system and trigger an inflammatory process that leads to swelling of the arterial walls. The swelling restricts blood flow, and consequently increases the risk for cardiovascular disease and stroke.[ix] Gingivitis and periodontitis not only increase mortality rate and cardiovascular disease risk, they also increase the risk for dangerous infections, respiratory diseases, diabetes, and certain types of cancer.[x][xi] To optimize longevity, floss at least once a day, and for added protection consider purchasing a water pix and a high quality electric toothbrush such as the Sonicare.
#5: Increase Your VO2Max
V02Max is the maximum rate of oxygen consumption as measured during exercise. It is indicative of your endurance capacity, your level of physical fitness, and your overall cardiovascular health. V02Max levels typically decline with age, and actively maintaining a high VO2Max can help you to live a longer, healthier life. While genetics play a large role in determining V02Max, you can significantly increase yours by engaging in high intensity-interval training (HIIT) activities for at least 20 minutes, 3 days a week.[xii] For the intervals, you simply exercise at max capacity for a predetermined period of time, follow it with a resting period, and repeat the cycle for the duration of the workout. A V02 sessions will cause heavy, rapid breathing, which will help to oxygenate the body, stimulate lymphatic flow, and promote detoxification.[xiii] Some examples of effective V02 boosting exercises include: running in intervals; bouncing on a bungee cord or trampoline, rowing, and high intensity bicycling.[xiv]
#6: Workout Outdoors
If you want to maximize your lifespan you should exercise at least 300 minutes per week and incorporate a blend of cardiovascular, strength-building and flexibility-enhancing exercises. To maximize the longevity enhancement benefits, exercise outdoors in the sun, whenever possible. Sunlight exposure helps to prevent and reverse vitamin D deficiencies which most of us have. This is beneficial because low vitamin D levels increases the risk for many types of infections, and chronic diseases such as cancer, cardiovascular disease, diabetes, and osteoporosis.[xv] [xvi] Sunlight exposure also helps to stimulate the release of the happiness-boosting neurotransmitter-serotonin, and increases a range of health-boosting hormones. Perhaps most importantly of all, sunlight helps to balance your circadian rhythm, which is essential for a good night’s sleep; which brings us to longevity-boosting tip #7.
#7: Prioritize Sleep
Improper sleep increases stress, and stress increases inflammation; both of which accelerate the aging process and negatively impact mental and physical health. Also worth noting, stress and inflammation are two of the biggest contributors to most chronic diseases. Aim to sleep 7 to 8 hours per night, and try to fall asleep by 9:30pm. Going to bed early is important because the body does most of its repairing between 9:30pm and 12:30 am and staying awake during that time will impede the repairing process. You should also practice proper sleep hygiene which includes going to bed and waking-up at the same time everyday, keeping electronics out of the bedroom, and sleeping in a cool, dark and quite environment (use white noise if you have to, to drown-out any ambient sounds). For added anti-aging benefits try to sleep on your back – this will help to prevent premature skin wrinkling and protect the health of your spine. Finally, if you do happen to wake-up before getting 7-8 hours of sleep, consider using LFC brainwave glasses with sleep recordings (for more information and/or to purchase: http://www.delgadonaturals.com/lfc-brainwave-glasses-w-sleep-mask/).
#8: Love and Laugh
Last but certainly not least on the longevity enhancing list, is to love wholeheartedly, laugh often and smile a lot. Kids naturally laugh about 300 times every day; but laughing tends to become restricted in adulthood, and some adults can go days without a good chuckle. This is a shame, since laughing not only feels good, it also provides a world of health boosting benefits, helping to: reduce stress, boost immunity, lower blood pressure, reduce inflammation, and increase life satisfaction.[xvii] It also promotes social bonding and feelings of connectivity, which are major contributors to health and longevity. So swap the dramatic TV shows and movies for comedies, and instead of getting upset at everyday glitches, try to find the humor in them. Finally, make intimacy and loving connections a priority, they are invaluable health, happiness and longevity boosters.
Which of these routines do you follow? Which do you like or would you like to follow?
*See http://NickDelgado.com for more secrets on how Nick will break the all-time world record for healthy ways to be immortal and reverse aging!