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Body Hacks For A Longer Life

BODY HACKS FOR A LONGER LIFE You'VE HEARD OF MIND HAČKS FOR BEING MORE EFFICIENT IN THE OFFICE AND TECH HACKS FOR KEEPING YOUR COMPUTER HUMMING - BUT WHAT ABOUT TRICKS FOR LIVING A LONGER, HEALTHIER AND HAPPIER LIFE? MINIMIZE CHRONIC INFLAMMATION Recent research has implicated chronic inflammation as the leading cause of death in the U.S. You may know chronic inflammation better through its major effects: cancer, obesity and heart disease. Chronic inflammation is a persistent, unhealthy state of the body caused by a number of modern factors such as: 4 HIGH INSULIN CHRONIC LACK LACK OF PHYSICAL LACK LEVELS STRESS OF SLEEP ACTIVITY OF RELAXATION (caused by excessive carb intake) (especially outdoor activity) ADDRESSING THESE FIVE AREAS IS THE KEY TO LIVING A LONG, VIBRANT, HEALTHY LIFE. BLOOD PRESSURE Getting more sleep, lowering stress levels, not smoking and reducing your salt intake are the old standbys to cutting your blood pressure, which will lower your risk of heart disease and stroke. STOP SMOKING Men who smoke one pack of cigarettes a day increase their risk of cancer by a factor of 10. Smoking also raises the risk of stroke and high blood pressure. But any smoker will tell you quitting is easier said than done. BUT HERE'S A BODY HACK THAT DOESN'T FEEL QUITE SO MUCH LIKE A CHORE: For many smokers, much of the addiction comes from the need to feel their hands and mouths are occupied. A 1.5-ounce serving of dark chocolate every day can reduce your blood pressure by about three points, according to research from Yale University. When you feel the urge to smoke, chew on a stalk of celery. No, it won't work at first, and it may not work every time, but replacing something toxic with something healthy will make you feel better in the long run. A glass of wine each day has been shown to have similar effects, 443,000 Deaths attributed to smoking between 2000 and 2004 1 IN 3 Adults with high blood pressure METABOLISM The rate at which your body burns calories, metabolism often is the key to maintaining healthy weight - or losing weight for those already carrying a few extra pounds. THREE SQUARE MEALS A DAY? Throw that out the window. When you are physically active and your body gets used to metabolizing proteins and fats as opposed to carbs, you'll be able to go longer stretches without eating and THERE ARE THREE KEYS TO A HEALTHY METABOLISM. Follow this simple rule: Eat to satiate and satisfy (so yes, that means eat plenty of healthy protein and fats). If you're not hungry, don't eat. Be physically active. Take walks. Play (yes, adults too!) your hunger will subside. Build muscle mass. Do weight training. Lift heavy things. Eat naturally: avoid insulin 5 spikes that occur from carb overdosing (sodas, chips, pastas, breads) WORKING OUT All the dieters and scientists in the world still haven't found an adequate substitute for vigorous, regular exercise. But there are ways you can trick your body into making the most out of the sweat equity you're putting in. Do a quick burst of cardio or weight training first thing in the morning. Even just five minutes (30 seconds of work, 30 seconds of rest) can give you a boost to start your day. 16% Percentage of Americans 15 and older who engage daily sports or exercise But intense exercise isn't the whole story. Simply getting a good 20-minute walk in every day can make a huge difference. INTELLECTUAL HEALTH Do the daily crossword puzzle or Sudoku, work jigsaw puzzles, anything to keep the neurons humming. Read frequently: both fiction and non-fiction; What good would living to age 150 be if your mind weren't sharp enough to enjoy it? Keep your brain firing on all cylinders even into old age by implementing some they stimulate your brain in different ways. easy tricks now. Take up a new hobby. Getting involved in a new activity can open up pathways and connections in the brain that haven't been taxed before. SLEEP EMOTIONAL HEALTH Besides getting a better mattress and going to bed at the same time every night, a few tricks can make you fall asleep faster, stay asleep longer and feel better when you wake up the next morning. About 10 percent of Americans report being clinically depressed. But what about just feeling blue for a few days? You don't need to turn to therapy or medication every time you're feeling down. Studies show that getting outside under the sun for 20 minutes Minimize highly stimulating activities for an hour before bed. Read a book. Make sure you are hydrated. And eat only natural foods for the four hours prior to sleep - lean meats, healthy fats and plenty of veggies - both to ease digestion and best fuel your body for restorative sleep. a day has a huge positive effect on mood. Start your day off with a quick walk or hike to get your blood flowing throughout your body. Hanging out with ) smiling people makes you feel happier. Stressful thoughts prevent sleep. Turn off your brain before bed. Take the time to write down tomorrow's to-do list so you're not thinking about it while in bed. Try meditating or praying for five minutes before sleep. Crank up the music that always puts you in a good mood. Studies also show that frequent sex (at least once a week) has significant positive impact on happiness for adults. 70 MILLION Americans with a sleep disorder DIET The key to diet is eating naturally: plants and animals. As with exercise, there are no quick fixes. Good eating requires a lifestyle change. Cut out highly processed foods like pasta, breads, refined sugars, etc. But there are much better options than constant, yo-yo dieting. THE FAT PARADOX: CHOOSE HEALTHY SNACKS: Low-fat diets are terribly unhealthy. Consuming natural fats is necessary to feel satisfied (e.g. nuts, avocados, coconut, animal fat). The fat on your body most likely comes from the excess carbs you eat through breads, pastas and snacks and the insulin reaction that these provoke. Dark chocolate, nuts, and when it comes to alcohol, go for a nice glass of red wine. FOLLOW THE 80/20 RULE: CHANGE ONE FOOD AT A TIME: Don't want to give up all of your eating pleasures? You don't have to! Eat naturally 80 percent of the time and feel free to cheat 20 percent of the time with your favorite vice (pizza, anyone?) Eating a lot of sugary cereal for breakfast? Try converting to something more natural like eggs and bacon or Greek yogurt with honey. This eases you into dietary changes and makes it more likely you'll stick with it. 1 IN 3 Obese adults in the U.S. SOURCES Centers for Disease Control and Prevention National Institutes of Health

Body Hacks For A Longer Life

shared by Authority on May 18


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