#Centenarian Lifestyle

[jasonpdoherty37]

The Healthy Genius Podcast #1 Unlocking Longevity

Unlocking Longevity: The Okinawa Diet and the Secrets to a Centenarian Life Welcome to The Healthy Genius Podcast, where we explore fascinating topics related to health, wellness, and longevity.In today’s episode, which is our first, titled Unlocking Longevity: The Okinawa Diet and the Secrets to a Centenarian Life,we dive into the remarkable Okinawa Diet, renowned for its association with long…

[surinderbhalla]

Unlocking Longevity: A Science-Backed Guide!

The desire for a long and healthy life has captivated the attention of many, including Google. Recent scientific discoveries have revealed that engaging in light-intensity physical activity daily can lead to reduced disability in old age and a healthier existence. While there is no single magical solution, a collection of meticulous principles can unlock the potential for a longer, healthier…

[probablyasocialecologist]

One of the trad lifestyle’s most potent attractions is nostalgia. When the Neelemans began renovations on their 103-year-old, 2,500-square-foot farmhouse in 2018, they instructed the contractor to expose the original hardwood floors and restore the century-old fireplace that the previous owners had tiled over. They asked for a red wooden barn for their animals rather than the metal ones preferred by modern farmers. “Each time a visitor compliments us on how much they like our ‘old red barn,’” Hannah wrote on Instagram, “I smile. It’s only two months old, but you would never know.” The contractors also demolished the kitchen to bring Hannah’s vision to life, but “we didn’t restore our centenarian home to its original glory only to endow it with a modern kitchen,” she explained. Instead, they replaced the old white stove with a cast-iron AGA model that costs up to $20,000, hid the refrigerator in the pantry, and installed a linen curtain to conceal the dishwasher. Pioneers didn’t have such luxuries, but the Neelemans would—in private.

[...]

The past that tradwives want to return to, an anachronistic pastiche of rugged pioneer individualism and midcentury familial plenty, never really existed. The lifestyle they promote is, like the Neelemans’ faux-rustic kitchen, a thoroughly modern construction: its incongruous elements are concealed behind bespoke doors and linen curtains. These aesthetic signifiers, confused as they may be, point to periods of American history in which white families were prioritized above all others. And some tradwives are explicit about their desire for racial supremacy.

[news24-7live]

Tomiko Itooka: The World’s Oldest Person at 116 Age

Tomiko Itooka, a 116-year-old Japanese woman has been officially recognized as the world's oldest living person following the passing of 117-year-old Maria Branyas Morera. https://twitter.com/PopCrave/status/1825979850886086722

Also Read: Research Links Red Meat Consumption with Increased Risk of Type 2 Diabetes Tomiko Itooka was born on May 23, 1908 in Osaka, Japan. This was the same year that the Eiffel Tower transmitted its first radio message and when the Wright Brothers made their public flights in Europe and America. Raised in Osaka, Itooka grew up alongside her siblings and attended both elementary and high school in the city. At the age of 20, she married and eventually had four children. Tomiko Itooka worked as a manager in her husband’s textile factory, which was located in South Korea during World War II. This role would have required responsibility during such a period. Tomiko Itooka’s husband passed away in 1979. During World War II, Tomiko managed the office of her husband’s textile factory. This responsibility showcased her ability to go through one of the challenging periods in modern history. The war had effects on her and her family, but her resilience helped them to recover in the post-war era. Tomiko’s love for physical activities, particularly mountain climbing is one of the extraordinary aspects of her life. She scaled Japan’s 3,067-meter Mount Ontake twice. She climbed the mountain in sneakers instead of hiking boots. Even into her 70s, Tomiko continued her passion for climbing. Her dedication to staying active extended beyond mountain climbing, she completed the Saigoku Kannon Pilgrimage twice in her 80s. This involves visiting 33 Buddhist temples across the Kansai region. At 100 years old, Tomiko Itooka continued to defy expectations by walking up the lengthy stone steps of Ashiya Shrine without the aid of a cane. This ability to remain physically active at such an advanced age is considered one of the factors contributing to her longevity. Tomiko Itooka’s extraordinary life gained international recognition when she was named the world’s oldest living person at the age of 116. This title came following the death of Spain’s Maria Branyas Morera, who passed away at the age of 117. The Gerontology Research Group known for validating the ages of supercentenarians confirmed her birthdate and age, placing her at the top of their World Supercentenarian Rankings List. https://twitter.com/ThePopFlop/status/1825869923064619506 Also Read: The Hidden Dangers of Stealthy Saturated Fats and Sugars Since 2019 Tomiko Itooka has resided in a nursing home in Ashiya, Hyogo Prefecture. Despite her advanced age she remains mentally sharp and communicates clearly, though she has become hard of hearing. Every morning, Tomiko Itooka starts her day with a popular yogurt-flavored drink called Calpis. Her favorite food is bananas, which she enjoys regularly. This simple diet combined with her active lifestyle may have contributed to her longevity. Tomiko Itooka celebrated her 116th birthday three months before being recognized as the world’s oldest person. The celebration included receiving flowers, a cake and a card from the city’s mayor. At the age of 100, Itooka demonstrated her enduring physical strength and independence by walking up the lengthy stone steps of the Ashiya Shrine without the aid of a walking stick. This feat underscores her physical vitality and determination to remain active well into her centenarian years. Itooka reached the milestone age of 110 in May 2018 she earned the title of supercentenarian. The Gerontology Research Group, a non-profit organization dedicated to researching human longevity. Following the death of Maria Branyas Morera at the age of 117, Tomiko Itooka has been officially declared the world’s oldest living person by Guinness World Records. While Tomiko Itooka is the current oldest living person, she joins a list of supercentenarians who have been recognized by Guinness World Records. The previous titleholder, Maria Branyas Morera lived through the 1918 flu pandemic, two world wars and the Spanish Civil War. The oldest verified person in history, Jeanne Louise Calment of France lived to be 122 years and 164 days old, passing away in 1997. https://twitter.com/shanghaidaily/status/1826074107492127115 Also Read: Cholera Outbreak in Sudan has Killed At Least 22 People

Top Sources Related to Tomiko Itooka: The World’s Oldest Person at 116 Age (For R&D)

Guinness World Records: 116-year-old Japanese woman confirmed as world’s oldest living personTomiko Itooka is now the world’s oldest living person, following the death of 117-year-old Maria Branyas Morera. Euronews:

Meet Tomiko Itooka: The world’s oldest person at 116Born in the same year that saw the Wright Brothers’ initial public flights, Tomiko Itooka has a life as remarkable as her age. AL Jazeera: At 116, Japanese woman set to be named world’s oldest person | Health News | Al JazeeraWe use cookies and other tracking technologies to deliver and personalize content and ads, enable features, measure site performance, and enable social media sharing. You can choose to customize your preferences.Learn more about our Cookie Policy. USA Today:

Japanese woman, 116, set to take title of oldest person the worldTomiko Itooka, 116, is now the oldest person in the world, Guinness World Records says, following the death of a woman who was 117. She loves bananas. AP News: A Japanese woman who loves bananas is now the world’s oldest personTomiko Itooka is now the world’s oldest living person at age 116. Guinness World Records confirmed the Japanese woman’s status Thursday, following the death of 117-year-old Maria Branyas. The Straits Times:

Japanese woman, 116, to be named world’s oldest personMs Tomiko Itooka, who was born in 1908, used to be a mountaineer. Read more at straitstimes.com. Read the full article

[ausetkmt]

Overview

The fundamental concern as we look to reform health in America is the known reality that most chronic diseases that afflict Americans are predominantly lifestyle induced; and the belief is that the vast majority of heart attacks and strokes could be prevented if people were willing to adopt healthy lifestyle behaviors. In addition, healthy lifestyles would impact a significant number of cancers which are also believed to be related to lifestyle exposures, especially to obesity, cigarettes, and other toxins.

Over the past 50 years, the health of Americans has gotten worse, and now 71% of Americans are overweight or obese—not 66%, which was reported 5 years ago.1 That means a staggering 100 million people in America are obese. Today, eating processed foods and fast foods may kill more people prematurely than cigarette smoking.2

Authorities determined the 71% figure by classifying people with a body mass index (BMI) over 25 kg/m2 as overweight or obese. Yet in long-lived societies such as in the “Blue Zones” (Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; the Nicoya Peninsula of Costa Rica; and Loma, Linda California) and wherever we find groups of centenarians, we observe a healthy BMI below 23 kg/m2, not 25 kg/m2. If we use above 23 kg/m2 as the demarcation for overweight or obesity, then we find that 88% of Americans are overweight. And out of the approximately 10% that are of normal weight, the majority of those so-called “normal weight individuals” are either cigarette smokers, or suffer from alcoholism, drug addiction or dependency, autoimmune disease, occult cancers, inflammatory disorders, autoimmune conditions, digestive disorders, irritable bowel syndrome, and other illnesses that lower their body weight. Therefore, perhaps that only about 5% of the American population is at a normal weight as a result of eating healthy and living a healthy life. A recent study documented that only 2.7% of Americans adopt a relatively healthy lifestyle by combining exercise with healthy eating.3 The Standard American Diet (SAD) is clearly not a healthy diet.

I use the term “Fast Food Genocide” because most don’t understand the depth and breadth of the harm as a large segment of our society eats a diet worse than the dangerous SAD. Many people recognize that junk food, fast food, processed food, white flour, sugar, maple syrup, honey, agave nectar, and all the junk people are eating contribute to in obesity, diabetes, heart attacks, strokes, dementia and cancer, but many don’t realize the strong causative role an unhealthy diet may have in mental illness. Currently, 1 in 5 Americans suffers from a psychiatric disorder. And many people don’t realize the harm that processed foods have on Americans living in urban areas where they don’t have easy access to whole, fresh foods.

These unfortunate folks live in what we call “food deserts,” with reduced availability to fresh fruits and vegetables. Because of the limited access to supermarkets, they eat more unhealthy fast and processed foods and end up having 7 times the risk of early-life stroke (before age 45), putting people in nursing homes in their 30s, 40s, and 50s.4-7

The vulnerable poor in these areas also have double the risk of heart attack, double the risk of diabetes, and 4 times the risk of renal failure8-10; Unfortunately, the decrease in life span due to food inequality is shocking but rarely discussed. A substantial proportion of people in these urban environments are overweight, prediabetic, or fully diabetic. Researchers determined that compared with other areas in America with easy access to supermarket food, that the YPLL (Years of Potential Life Lost) for an overweight diabetic living in a zone classified as a food desert was a shocking 45 years!11,12

A link may even exist between fast food, processed food, commercial baked goods, and sweets and destruction of brain cell and a lowering of intelligence. Candy and sweetened baked goods may even stimulate the brain in an addictive fashion, which can lead to more serious illnesses.

The nutritional fundamentals accepted by the World Health Organization and most nutritional authorities today include vegetables, beans, nuts, seeds, and fruit as healthy foods; and salt, saturated fat, and excess sugar as disease causing. Excessive amounts of animal products may lead to premature aging, increased risk of chronic disease and higher all-cause mortality. Multiple studies have been published on hundreds of thousands of people, followed for decades showing that the objective endpoint of death is increased with higher amounts of animal product consumption.13-17 Furthermore, refined carbohydrates may not just lead to being overweight and diabetic but also contribute to dementia, mental illness, and cancer.18-21 There is considerable evidence today that heart disease is not only promoted by saturated fat and increased animal products but also by refined carbohydrates, including white rice, white bread, sugar, honey, maple syrup, and agave nectar.22-25

Research has shown that excess calories shorten lifespan, whereas moderate caloric restriction slows the aging process and protects the body and brain. Americans consume more calories than any other population; and they consume foods, many of which have minimal or no nutritional value (soda and alcohol as examples). So let’s consider the individual who is consuming 50 excess calories per day. What will be the short- and long-term result? Fifty excess calories per day, over and above your basic metabolic needs, over a 10-year period, adds about 50 pounds of extra body weight. The excess weight increases the risk of multiple chronic illnesses, cancers, and also takes many years of life away from the individual simply as a result of consuming only 50 calories a day too many.

Conversely, if an individual consumed 50 calories a day less that their metabolic requirements what would happen then? Would he or she become too thin, anorexic, and unhealthy? Would their bones fall apart? Obviously not! When you moderately caloric-restrict, even a small amount such as 50 to 100 calories a day, weight remains about the same, the person is slim, not too thin, and healthy. He or she will have a lower body fat percentage, and the skeletal mass, bones, and muscle mass are strong. In this scenario, the metabolic rate would slow down accordingly. The respiratory quotient, (the number of calories lost through respiration) would decrease, the body temperature would lower, and thyroid function would decrease slightly, all lowering the metabolic rate, which overall may result in a slowing of the aging process. The secret to a long life and freedom from chronic disease may be simply to moderately reduce calories in order to slow down our metabolic rate. The only behavior proven scientifically to dramatically increase life span in every species of animals, including primates, is to lower caloric intake while maintaining an environment of micronutrient adequacy, assuring that we have exposure to every micronutrient humans need. The American diet is also deficient in antioxidants and phytochemicals that are needed for normal immune function, for maximizing brain health, protecting against dementia, chronic illness, cancer, and premature aging.

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[dearayei]

Holiday Break Productivity

As a lady born in the year of the "Horse" 🐎, it is a natural characteristic of ours to always do something productive, even during breaks. This holiday break should have been a rest or game day for me, but instead I practiced my drawing skill and continued reading "Ikigai," which I hadn't opened in weeks.

I've been practicing different "emotions or feelings" in chibi, as I haven't drawn chibis in a while.

I used to sketch "anime" rather than chibis or illustration back in elementary because I was a big fan of ✨ 90s anime ✨ like Fushigi Yuugi, Ghost Fighter, Ranma 1/2, Flame of Recca, Hell Teacher Nūbē, Oh my Goddess!, Sakura CardCaptor, Boys Be, Gatekeepers, Slam Dunk, HunterxHunter, Sailor Moon, and many more.

Unfortunately, I don't have a copy of my sketches today because I used to draw on notebooks or pad papers - I remember back in primary school, my classmates would pay me PHP 5.00 - 20.00 💰💰💰 (yup! business-minded since I was a kid 🤣) to draw their favorite anime which technically honed my skill in creating anime art and marketing/sales, but as I grew older, I outgrown drawing animes and now I prefer to draw still life or illustrations/chibis since I love anything kawaii and sketching beautiful landscape or places.

Book Review: Ikigai (Chapter 1 to 3)

I promised myself to finish this book by May 🎯; please don't get me wrong, on why I'm still not done reading this book its because I didn't have a time for reading this past few weeks due to my workload (my job), but this holiday I made sure to allocate 3-4 hours just to read this book and discovered that...

Ikigai is one of my favorite book out of my 7 new self-development books and I am now currently on Chapter 4: How to turn work and free time into space of growth - very timely to what I need nowadays, isn't it? 😀

To give you an idea why I love this book so far, one of the reason is that it tackles on how we determine our life's purpose and reasons to live more, like the centenarians in Okinawa, Japan. It also emphasize the importance of maintaining physical health by staying active even after we reach the age of 60, since sedentary lifestyle can lead to hypertension, imbalanced diet, cardiovascular disease, osteoporosis, and even some cancers. Sleep plays an important role in how we can slow the aging process and build our immune system because "melatonin" is a powerful antioxidant in our bodies that contains an ingredient that protects us from cancer, Alzheimer's disease, aging, and other diseases.

This book also discussed "Logotherapy," a therapy developed by Victor Frankl that focuses on people's search for meaning in life. Unlike other therapies, logotherapy takes a spiritual approach. Frankl's logotherapy incorporates three philosophical and psychological concepts: freedom of will, will to meaning, and meaning in life.

Freedom of will asserts that we have the ability to chose and take action in response to both internal and external circumstances.

Will to meaning states that we have the freedom to follow our goal and purposes in life, which means this is our major motive for existing and doing, allowing us to bear pain and suffering.

Meaning in life is a subjective experience, but the meanings exist within us and waiting to be realized by us in any moment or in any situation.

One of the therapies that this book also tackles is the "Morita Therapy," a therapy based on the Buddhist perspective and developed by Dr. Shoma Morita, wherein the therapy focuses more on accepting the fluctuations of thoughts and feelings, embracing negative emotions, and learning how to blend with nature - if you ask me, it is quite similar to what we've learned from Grandmaster Lao Tzu (Taoism) which is

"Go with the flow, Be like water 🌊"

Sounds very profound, isn't it? 🤔 The first time I heard that, I was perplexed: how and why be like water? Then our Grandmaster taught us the value of being fluid, soft, and flexible in any situation, just like water, which takes shape wherever you put it and can adjust to any environmental changes.

Change is inevitable and if you resist it, problems will arise in your life and that's why our ancient philosophers taught us the importance of adaptability, because change is constant and not fixed; our lives are the result of constant change in our environment, feelings, emotions, interpersonal relationships, religion, and so on, and those who adapt easily win life, whereas others rot in the past, are unable to move on with their lives, and are depressed.

Like "Morita Therapy," embrace the imperfections in your life, welcome them with open arms, and acknowledge that the sentiments or emotions you're experiencing are valid. Simply accept how things are and then figure out how to mend them or overcome your own demons.

I'm about halfway through the book, but I'm looking forward to get more insights and teachings from Ikigai.

I definitely suggest this book to everyone who has ever felt empty on the inside, unable to discover their purpose in life, or simply lost.

Sincerely, Ayei 🌻

[charms-of-earth]

Seth Barrett was a simple man. He enjoyed his weekly routine, and while working with 4th graders at Mary Hill elementary school was dull sometimes, he enjoyed that too. So when something threatened to disrupt that routine, he took it upon himself to do something about it. What could threaten the lifestyle of an incredibly fit gym teacher working in a private elementary school in Queens, NYC? Well, there’s something you don’t know about Seth. Something nobody knows; except of course local collector and centenarian, Ruth Hazel, but that’s another story. No, Seth’s secret is a well kept one indeed. He is, you see, a demon. Yes, years ago, before he moved to New York, he was living in Seattle. One night he was mugged, and the real Seth died. 

Right at that moment, the demon Lochan fled from the nothingness of Hell into the material plane and found Seth before his body had even cooled. From that day on, Seth lived a double life - he had the personality and memories of Seth the human, but the machinations and designs of Lochan the demon. If word got out a demon was teaching your 4th grader about health and fitness, wouldn’t you be a little bit worried? So, Seth kept the secret close to his chest, while trying to further his goals as a demon. 

You see, if Seth’s body ever died (again), Lochan would go back to Hell, and that’s the last place he wanted to be. Everything you ever heard about fire and brimstone and demons torturing sinners? Yeah, that’s a lie. There’s nothing in Hell but other demons, because it’s a pocket dimension outside our reality. When the Great War ended between those who chose to follow Lucifer and those who stayed in His good graces, He punished the dissenters by casting them aside into nothingness. There, they were forced to think about what they had done, lay blame on each other, fight, and most of all, regret. It didn’t take long for these angels, now called demons, to notice that the leader of the rebellion, Lucifer, wasn’t with them. He somehow escaped God’s punishment and wasn’t sent to Hell. That’s not relevant right now though, so just keep it in the back of your mind until later. 

Lochan is not your typical demon. He doesn’t want to destroy the world or enslave all humans. There are demons like that, don’t get me wrong, but Lochan seeks only knowledge of The Plan. What is The Plan? Well, to understand that, I must take you back to before the Great War. Back when the angel Ahrimal foresaw a great catechism approaching from his reading of the stars. Lochan was there, in that meeting with Ahrimal when Lucifer spoke up and said something needed to be done about it. You see, Lucifer was God’s favorite. If he believed that they needed to take action to save their beloved humans and the universe, well, let’s just say it wasn’t hard for the naturally charismatic Lucifer to gain quite a following. 

You can probably see where this is going. Even though the angels following Lucifer wanted nothing but the best for the humans they loved so much, in His eyes, they had broken a cardinal rule: they had assumed they knew what was best for the humans, and therefore they implied that He didn’t. So God’s new favorite angel, Michael, was told to strike them down. Here’s the thing about angels though: they are metaphysical, calculating beings. They didn’t even draw their swords to fight when the time came, they just did the math in their heads and declared who the winner would be. It wasn’t until the first human murder, which was of course when Cain killed Abel, that the angels looked upon the violence and a realization dawned on them. They could actually try and kill each other! That’s when the war began in earnest. The fallen angels learned a great many cruel things from the enlightened humans as the war raged on, and it changed them. Some of them started to grow claws and horns, sharp teeth, and thick hides. The fallen angels were fighting because they believed they had helped the humans in a way that God refused to, and now they were being persecuted for trying to do the right thing, whereas the angels on the other side of the rebellion believed that the fallen had irrevocably ruined His greatest creation. Both sides believed they were the ones in the right. 

In the end, we all know the story, the fallen angels were renamed into demons. This doesn’t seem like a big deal to you and me, but names have power. For an angel, their name was the very essence of their being, and by changing it God said they were something else. Something evil. That’s not all he did though, he punished the humans as well. He touched the world with all his magnificent and infinite power. He hadn’t done so directly since he created the universe, so the effects were devastating. Among other things, humans could now die. The beasts that had up until now been living alongside the humans, now saw them as prey. And so on and so forth. 

Centuries went by. Some demons were summoned and put into objects and worshiped as “false idols.” but most remained in Hell. Then one by one, they began to escape through little cracks in reality. Lochan was one of those demons. The world between worlds is inhospitable though, and he found almost all his power was stripped away from him as he crawled through a near-endless expanse of a desert with no sun or sand, little pieces of himself torn for him as he went. So when he emerged on the material plane he was weak. Seth was a convenience, being so close by and weak. It just made sense to possess him. Lochan found something interesting though - something those demons who were placed into objects and worshiped never knew. He had a conscience. He felt Seth’s emotions. He wanted what Seth would have wanted, even though the real Seth was dead. 

So, this brings us back to the present. What could be threatening Seth’s routine, his cozy life? Other demons, ones that never had the epiphany of realizing revenge wasn’t the most important thing anymore. Seth, and Lochan, both will have to work together to stop them. The Earthbound.

[biotech-news-feed]

For those people who are not participating in the obesity epidemic or otherwise sabotaging their prospects for long-term health, remaining life expectancy at any given adult age is slowly increasing over time. Each generation could expect to live a #BioTech #science

[biblicalrunner]

STORY AT-A-GLANCE

Daily walking is one of the most effective ways to stay fit and active

Regular exercise, including activities as simple as walking, can rejuvenate your mitochondria and reduce the risk of chronic age-related diseases like heart disease, high blood pressure, Type 2 diabetes and cancer

Walking outdoors, particularly in a forest, may offer even more significant psychological benefits, including a reduction in negative moods and feelings of depression, tension, anxiety, anger, fatigue and confusion, and an increase in positive mood and vigor

Moderate exercise, which includes walking, improves all-cause survival better than vigorous exercise

The largest health gains from walking occur when going from being sedentary up to 7,000 or 8,000 steps a day, continuing to about 12,000 daily steps

Daily walking is one of the most effective ways to stay fit and active, yet many overlook it in favor of flashier forms of exercise. Embracing walking can improve both your physical and mental health, however, and is a free, accessible activity that you can do virtually anywhere.

Since walking is a low-impact and moderate-intensity exercise, it’s one that people of all ages and fitness levels can do. It doesn't require special skills, equipment or a gym membership and can be integrated into most people’s routines easily.

Ideally you would walk around solar noon, which is from 12:30 to 1:30 PM for those on Daylight Savings Time because of the perversion of the time system. Timing your walk during this time allows you to get additional benefits of UVB and near IR solar radiation.

For the last ten years or so it has been my pattern to walk around 45 minutes to one and a half hours around this time on the beach barefoot. I probably am able to do this over 95% of days. While this clearly is not possible for many, I have seen a number of people move so they can engage in this healthy practice. Nevertheless, most all the benefit is obtained by walking at solar noon. Barefoot on the beach is merely the icing on the cake.

What Can You Gain From a Daily Walk?

Blue Zones are areas in the world where people tend to be unusually long-lived, with high concentrations of centenarians. It’s revealing that in these regions, which include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, residents often engage in physical activity, including regular walking.1

"Regular physical activity, including walking, is a fundamental aspect of a healthy lifestyle and is associated with numerous health benefits, particularly in the context of healthy aging and longevity in the Blue Zones," researchers wrote in GeroScience.2

Their review found that walking is a powerful antiaging intervention that can reduce the risk of chronic age-related diseases like heart disease, high blood pressure, Type 2 diabetes and cancer, while relieving pain and improving function in musculoskeletal disorders.

Other walking benefits include improved sleep and increased resilience, but what was perhaps most astounding was their finding that simple walking may help reverse the underlying cellular and molecular mechanisms of aging.3

Regular exercise, including activities as simple as walking, can rejuvenate your mitochondria. Exercise encourages the creation of new mitochondria and helps the existing ones work better, producing more energy more efficiently. If you don’t take steps to protect your mitochondrial health, your mitochondria can become damaged with age and produce less energy.4

This can contribute to muscle weakness, heart issues and less efficient blood flow in the brain, while damaged mitochondria can create harmful byproducts, making these problems worse. "While in-depth studies investigating the effects of walking on mitochondrial function are limited, initial studies have shown promising effects of walking interventions on mitochondrial function," the scientists explained.5

One study found, for instance, that regular low-intensity walking can significantly improve the health of mitochondria in people with impaired glucose tolerance.6 After the participants engaged in a four-month walking program, researchers observed an increase in the expression of genes related to mitochondria in their skeletal muscle.

These genes are involved in creating new mitochondria and boosting their function. Essentially, walking encouraged the body to produce more and better-performing mitochondria in the muscles.7

Walking for Mind and Body

Like many forms of exercise, walking offers profound mind-body benefits. In their initiative to promote walking, the U.S. Centers for Disease Control and Prevention states, "A single bout of moderate-to-vigorous physical activity can improve sleep, memory, and the ability to think and learn. It also reduces anxiety symptoms."8

There is, in fact, something therapeutic about a walk that speaks to us on a primal level. Writing in The New Yorker, author Ferris Jabr noted:9,10

"What is it about walking, in particular, that makes it so amenable to thinking and writing? The answer begins with changes to our chemistry. When we go for a walk, the heart pumps faster, circulating more blood and oxygen not just to the muscles but to all the organs — including the brain. Many experiments have shown that after or during exercise, even very mild exertion, people perform better on tests of memory and attention.

Walking on a regular basis also promotes new connections between brain cells, staves off the usual withering of brain tissue that comes with age, increases the volume of the hippocampus (a brain region crucial for memory), and elevates levels of molecules that both stimulate the growth of new neurons and transmit messages between them."

Walking outdoors, particularly in a forest, may offer even more significant psychological benefits, including a reduction in negative moods and feelings of depression, tension, anxiety, anger, fatigue and confusion, and an increase in positive mood and vigor.11

Meanwhile, Deborah Grayson Riegel, who teaches leadership communication at Duke University’s Fuqua School of Business, wrote in Harvard Business Review, "Charles Darwin, Friedrich Nietzsche, William Wordsworth, and Aristotle were all obsessive walkers, using the rhythm of walking to help them generate ideas. And while any form of exercise has been shown to activate the brain, walking is a proven creativity booster as well."12

She notes that she likes to walk with purpose, sometimes using walks for learning and productivity, including conducting walking coaching calls or listening to a podcast, and other times using walks to form connections with others and find gratitude and perspective:13

"On days when I need some perspective, I’ll stroll while looking at the sun, the trees, or the water. Those views remind me to reflect on the expanse of the universe, to appreciate the beauty of nature, and prompt me to consider how much world there still is for me to explore (when it’s safe to do so).

… As someone who has experienced both chronic and acute back pain, I often walk with a focus on how lucky I feel to be able to walk — and the relief of being pain-free. I will focus on the gift of feeling safe (most of the time) as a woman walking alone. Or that I have a clean, hot shower waiting for me at the end of my walk. Or I might even focus on the gift of being alive right now, when so many have died."

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Walking May Be a Sweet Spot for Exercise

While most Americans don’t get enough exercise, it’s also possible to overdo it. In fact, too much vigorous exercise backfires and can actually harm your health instead of help it. A landmark study that radically changed my views on exercise was published by Dr. James O'Keefe, a cardiologist with the Mid-America Heart Institute at St. Louis Hospital in Kansas City, and three coauthors.14

If you’re sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more. But people who are doing the highest volume of vigorous exercise start losing longevity benefits. If you’re doing full-distance triathlons when you're in your 40s and 50s, your risk of atrial fibrillation increases by 500% to 800%.

However, an important point is that in the case of moderate exercise — loosely defined as exercising to the point where you're slightly winded but can still carry on a conversation — there’s clear evidence that more IS better and cannot be overdone. Perhaps even more surprising, moderate exercise, which includes walking, also improves all-cause survival better than vigorous exercise — about two times better, according to O’Keefe.

Other research has shown that even a modest amount of walking offers significant longevity benefits. In a study of 3,101 adults, those who took 8,000 steps or more just one or two days a week had significantly lower all-cause and cardiovascular mortality risk.

"The study’s findings suggest that for adults who face difficulties in exercising regularly, achieving the recommended daily steps only a couple days a week may have meaningful health benefits," researchers wrote in JAMA Network Open.15

How Many Steps a Day Should You Aim For?

The average American walks about 3,800 steps a day, which is just short of 2 miles. It’s about 2,000 steps per mile, and every 1,000 steps you get on average per day reduces your mortality by 10% to 15%, O’Keefe notes. In our interview, he explained:

"There's been more and more studies on this all the time, using activity trackers. We’re getting big data, like the UK biobank, which is a half a million people, and there's a sizable subgroup of them who have been wearing activity trackers and been followed for 10 years now.

Clearly, more is better. You get the big gains going from sedentary lifestyles — 2,000 to 3,000 steps a day — up to 7,000 or 8,000. [Here] you have this very steep reduction in mortality, improvement in survival. It continues to about 12,000 steps a day. Most of the studies show that it plateaus at 12,000."

I do recommend tracking your steps using a fitness tracker like the Oura ring. Most cellphones also have free activity trackers, so in a pinch you could carry your phone with you. It’s not ideal due to the electromagnetic fields (EMFs) emitted, but you could put it in airplane mode or, better yet, in a Faraday bag.

Ideas to Change Up Your Walking Routine

If you’re a seasoned walker and want to add some variety to your walking routine, Nordic walking, sometimes referred to as Nordic pole walking, is one way to do so. It involves walking with fixed-length ski poles using a movement similar to cross country skiing but without the snow.

Nordic walking originated in Finland, where it’s commonly used by cross country skiers for training during the off-season.16 While typical walking or running activates about 40% of your muscles, Nordic walking uses 90% of your muscles, providing a lower and upper body workout in one. It also requires about 18% to 25% more oxygen consumption compared to walking without poles at the same speed.17

Nordic walking may be an ideal form of exercise for people with coronary heart disease, as it leads to greater increases in functional capacity — or the ability to carry out activities related to daily living — compared to other forms of exercise, including high-intensity interval training (HIIT) and moderate-to-vigorous intensity continuous training (MICT).18

Like regular walking, Nordic walking is low impact, making it suitable for people of all fitness levels. For instance, in a systematic review, Nordic walking programs were found to be an effective modality for weight loss in overweight and obese patients, with additional benefits to risk factors for cardiovascular diseases.19 The use of poles also makes Nordic walking appealing for those with mobility impairments, including Parkinson’s disease.

Walking backward is another challenge you can try, in a safe, obstacle-free setting, of course. In a study published in the journal Cognition, researchers from the University of Roehampton (UR) in London found walking backward can even boost your memory.20

Plus, it puts less strain on and requires less range of motion from your knee joints, making it ideal for those with knee problems or injuries. Also, because backward walking eliminates the typical heel-strike to the ground, it can lead to changes in pelvis alignment that may potentially alleviate pressure associated with low back pain.21

The bottom line is, make a point to schedule time for a regular walk into your routine. It’s a simple, accessible way to significantly improve your overall health and well-being.

[restorationwellnessinc]

Unveiling the Blue Zones: Discovering the Secrets to Longevity

Have you ever wondered why certain communities around the world seem to defy the aging process and live exceptionally long, healthy lives? Join me as we explore the Blue Zones—regions where people experience remarkable longevity—and uncover the lifestyle and dietary factors that contribute to their exceptional health and vitality.

What are the Blue Zones?

The concept of Blue Zones was coined by National Geographic explorer Dan Buettner to describe regions with the highest concentrations of centenarians (individuals living to 100 and beyond). These regions include areas such as Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya Peninsula (Costa Rica), and Loma Linda (California, USA). What sets these communities apart? Let's dive into their lifestyle and dietary habits to unravel the secrets of longevity.

The Blue Zones Lifestyle: Keys to Longevity

Plant-Based Diet: Blue Zones inhabitants consume predominantly plant-based diets rich in vegetables, fruits, legumes, whole grains, and nuts. These foods are packed with nutrients, antioxidants, and fiber, supporting overall health and disease prevention.

Moderate Caloric Intake: Blue Zones residents practice mindful eating and avoid overeating. They prioritize quality over quantity, savoring meals with gratitude and moderation.

Physical Activity: Daily movement is woven into the fabric of life in Blue Zones. Whether it's gardening, walking, or engaging in traditional activities, regular physical activity promotes cardiovascular health, strength, and mobility.

Sense of Purpose: Blue Zones inhabitants cultivate strong social connections and a sense of purpose in life. They prioritize family, community, and meaningful relationships, which contribute to emotional well-being and longevity.

Stress Reduction: Managing stress is crucial in Blue Zones. Practices like meditation, relaxation, and spending time in nature help mitigate stress and promote resilience.

The Power of Community and Connection

One of the most significant factors contributing to longevity in Blue Zones is the emphasis on community and social connections. Regular social interactions, strong family bonds, and a sense of belonging contribute to emotional well-being and support overall health.

Bringing Blue Zones Wisdom into Our Lives

While we may not live in a designated Blue Zone, we can embrace the principles of longevity that these communities embody. By adopting a plant-rich diet, engaging in regular physical activity, nurturing social connections, and finding purpose in our lives, we can enhance our health and well-being.

Let's draw inspiration from the Blue Zones and embark on a journey towards greater health, vitality, and longevity. Together, we can incorporate these timeless principles into our lives and cultivate a future filled with health and happiness.

With longevity in mind,

Kimberli Almonla Owner & CEO of Restoration Wellness

[toneophealth]

Discover Hara Hachi Bu: Weight Loss Technique!

Greetings, esteemed readers! Have you ever heard of the remarkable longevity hub nestled halfway across the globe in Okinawa, Japan? For nearly a millennium, Okinawa has stood as an exemplar of longevity, boasting the world’s highest life expectancy, with inhabitants frequently surpassing the centenarian mark.

So, what’s their secret? Enter the renowned practice of “Hara hachi bu,” a cultural tradition deeply ingrained in Okinawan lifestyle for generations. Translating to “eat until you are 80% full,” this age-old adage serves as a cornerstone of Okinawan dietary wisdom, facilitating not only longevity but also fostering optimal health and well-being.

At its core, the Hara hachi bu technique advocates for mindful moderation at mealtime, encouraging individuals to stop short of full satiation, thereby averting the pitfalls of overindulgence. By adhering to this principle, Okinawans naturally regulate their caloric intake, mitigating the propensity for excessive eating and consequent weight gain.

The efficacy of Hara hachi bu extends beyond mere calorie control; it embodies a holistic approach to nourishment, emphasizing quality over quantity and fostering a deeper connection with one’s body’s signals of hunger and satiety. By honing this mindful eating practice, individuals cultivate a heightened awareness of their dietary habits, paving the way for sustainable weight management and overall well-being.

Throughout this discourse, we shall embark on a journey to unravel the intricacies of the Hara hachi bu technique, delving into its profound implications for health, longevity, and weight management. Join us as we navigate the nuances of this time-honored tradition, gaining invaluable insights into harnessing the power of mindful eating for a healthier, more fulfilling life. Stay tuned as we delve deeper into the essence of Hara hachi bu and its transformative potential in shaping our dietary habits and overall wellness!

Read More: 

[hannahlacey]

Blue Zones Research: LO1

The trick is to drink 1-2 glasses per day

faith-based services four times per month will add 4-14 years of life expectancy.

put their families first

smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets

stop eating when their stomachs are 80 percent full.

Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

Knowing your sense of purpose is worth up to seven years of extra life expectancy.

They grow gardens and don’t have mechanical conveniences for house and yard work.

Looking more into the blue zones research and concept, I was able to come across the official website. Within this, I was able to see a summarised findings page which listed the overall living standards and morals of centenarians.

What i found most interesting about this research were the lifestyle habits that may seem simple, but have profound scientific effects on the human body. This made me think about the ways this could be integrated back into the daily lives of most people-who forget the significance of these things.

[trenttrendspotter]

Coined two decades ago, “Blue Zones” is currently dominating the wellness world with a trending Netflix series and feature in @NYTimes about it seeping into American culture from real estate to groceries including our client @LangersJuice mentioned in the article. 

The launch of Langers' Blue Zones-inspired products comes alongside the Netflix docuseries, “Live to 100: Secrets of the Blue Zones." The series is hosted by National Geographic Explorer and @BlueZones Founder Dan Buettner, who identified the cultures of the world – or blue zones – with the healthiest, longest-living populations. To date, the expeditions unveiled the highest numbers of healthy centenarians in Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California, a suburban town just 45 miles from the Langer family’s farms and headquarters.

The second-generation, family-owned brand was started by Nathan Langer, a man who lived with purpose – his hands in the soil and heart in the community. Langer’s legacy is not just about providing pure fruit juices to American households, but it's also in alignment with the lifestyle habits of the world’s healthiest, longest-living people in the Earth's blue zones: moving naturally, knowing your purpose, eating lots of fruit and vegetables, and drinking tea. To celebrate the unique areas that share these characteristics, Langers launched a Bergamot Black Unsweetened Tea and a Green & Jasmine Unsweetened Tea infused with nourishing ingredients traditionally enjoyed in the blue zones longevity hotspots of Ikaria, Greece and Okinawa, Japan.

[newstfionline]

Saturday, January 13, 2024

A Weekend Blizzard (NYT) A winter storm described by forecasters as “life threatening” delivered high winds and several inches of snow to much of the Midwest and the Great Plains on Friday. Schools were closed for millions of Americans, and major airports in the region came to a near standstill. Temperatures plunged to minus 20 degrees in Montana, Wyoming, the Dakotas, Minnesota and Nebraska. In the South, severe storms, with the possibility of tornadoes, are expected to continue into the night.

More young people around the world are getting cancer, and doctors are alarmed and baffled. (WSJ) U.S. diagnosis rates for people under 50 rose 12.8% between 2000 and 2019, federal data show. Doctors are racing to figure out what is making them sick and how to identify those at high risk. They suspect that lifestyle changes—less physical activity, more ultra-processed foods, new toxins—are to blame. Separately, more teens and young adults who use marijuana are experiencing psychosis. More potent cannabis, more frequent use and increased availability due to legalization efforts contribute to higher rates of delusions and paranoia, according to doctors and recent research.

Centenarians (Pew Research Center) Thanks to advances in medical science, more and more people are making it to age 100 and over in the United States. In 1950, the U.S. Census Bureau estimated that just 2,300 Americans were aged 100 and up, a figure that by 1990 had risen to 37,300 and by 2020 was all the way up to 80,100. This year, there are an estimated 101,500 people in the United States aged 100 and up—0.03 percent of the overall U.S. population—and over the next several decades that number is expected to jump steeply. In 2054, the U.S. Census Bureau estimates that there will be 421,700 people in the United States aged 100 or higher, and that they’ll then be 0.1 percent of the U.S. population.

Streets all but empty in Ecuador as gang attacks sow terror (AFP) Walking fast, with their eyes alert and voices low, a few Ecuadorans flitted about fearfully Wednesday on city streets all but deserted amid an escalating conflict between the armed forces and violent drug gangs. Since Monday, narco gunmen have kidnapped police and prison guards, opened fire in a TV studio during a live broadcast, set off explosions in public places in several cities, and threatened random executions. In the capital Quito, where a heavy military presence has been deployed, 54-year-old shopkeeper Rocio Guzman says the terrifying sounds of a shootout near her businesses and a hospital Tuesday still resonated in her head. “People closed their businesses and ran,” she told AFP. She, too, closed up shop. “Everything was closed, by 8 pm there was nothing: no cars, no business.” The few pedestrians around Wednesday were too afraid to talk to AFP, and in many areas of the city there were more police than merchants.

Argentina’s annual inflation soars to 211.4%, the highest in 32 years (AP) Argentina’s annual inflation soared to 211.4% in 2023, the highest rate in 32 years, according to figures released Thursday by the government’s INDEC statistics agency. The data reflects the strong impact of a series of shock measures, including a 50% devaluation of the nation’s currency, implemented by right-wing President Javier Milei in hopes of eventually bringing the country’s roaring inflation under control. The annual inflation compared with about 95% in 2022. The country’s monthly inflation stood at 25.5% in December, up from 12.8% in November, but slightly below the 30% the government had forecast.

A British postal scandal ruined hundreds of lives. The government plans to try to right those wrongs (AP) British Prime Minister Rishi Sunak has said he will introduce measures to reverse the convictions of more than 900 Post Office branch managers wrongly accused of theft or fraud because of a faulty computer system in what is considered one of the gravest injustices in the nation’s history. The announcement Wednesday follows a TV docudrama on the wrongdoing that created a huge surge of public support for the former postmasters who have spent years trying to reclaim lives ruined by the scandal.

Finland’s Not Finished With Its Border Closure (NYT) Last year, Finland closed its border with Russia after accusing Moscow of sending waves of migrants from Africa and the Middle East into its territory, something it referred to as a “hybrid attack.” The country said that Moscow’s attack was retaliation for Finland joining NATO and its support for Ukraine against Russia’s invasion. On Thursday, Finland announced that it would be extending that border closure for another month. Finland’s government had partially lifted the closure for a short period in December, but quickly closed it once again in the face of another influx of migrants. “It is very likely that Russia’s hybrid influence activities will resume and expand,” said Finnish  interior minister Mari Rantanen in an interview yesterday. “National security is a critical question for Finland,” she added. “It is necessary to continue the border closure.”

The US failed to track more than $1 billion in military gear given Ukraine, Pentagon watchdog says (AP) Shortfalls in required monitoring by American officials mean the U.S. cannot track more than $1 billion in weapons and military equipment provided to Ukraine to fight invading Russian forces, according to a Pentagon audit released Thursday. The findings mean that 59% of $1.7 billion in defense gear that the U.S. has provided Ukraine and was directed to guard against misuse or theft remained “delinquent,” the report by the Defense Department’s office of the inspector-general, the watchdog body for the Pentagon, said. While Biden administration officials stressed Thursday that there was no evidence the weapons had been stolen, the audit undermines two years of lavish assurances from the administration that rigorous monitoring would keep U.S. military aid given to Ukraine from being misused. That’s despite the country’s longstanding reputation for corruption.

Ukraine builds barricades, digs trenches as focus shifts to defence (Reuters) Rows of white concrete barricades and coils of razor wire stretch across an open field for more than a kilometre. Trenches with rudimentary living quarters are being dug under cover of darkness. Artillery rumbles not far away. New defensive lines visited by Reuters near the northeastern city of Kupiansk on Dec. 28 show how Ukraine has stepped up construction of fortifications in recent months as it shifts its military operations against Russia to a more defensive footing. The defences, which bear some similarities to those rolled out in the Russian-occupied south and east, aim to help Ukraine weather assaults while regenerating its forces as Moscow takes the battlefield initiative, military analysts said.

Exhausted Gaza medics struggle to help casualties from Israeli bombardment (Reuters) Injured Palestinians pour into al-Aqsa Hospital in Deir al-Balah in the central Gaza Strip as exhausted medics try to help casualties from Israel’s ground assault and bombardment. Doctor Khaled Abu Awaimer said the hospital was running out of medical supplies and that many of the remaining medics had themselves been displaced already and feared coming under attack again and having to flee once more. “We have cases we can’t do anything about. We have nothing to offer so we feel completely helpless. This is very sad and bad to be honest,” he said in a video obtained by Reuters. The assault on Gaza has killed more than 23,400 people according to health authorities in the tiny, crowded, Hamas-run enclave and driven most people from their homes. The fate of the strip’s hospitals and plight of its medics operating under bombardment, with flickering electricity and water supply and inadequate medical stocks, has prompted U.N. fears of a collapse in the health system.

Gazan prisoners describe abuse at secretive Israeli detention sites (Washington Post) Jihad Hammouda said he spent 17 days blindfolded and handcuffed in an Israeli detention facility, made to kneel on the ground for hours at a time. He did not know where he was or when he would be released. Israeli soldiers stormed his family home in Gaza City on Dec. 8, the 20-year-old told The Washington Post. He said they shot dead his 78-year-old grandfather, who suffered from dementia, and rounded up his sister, cousins, uncles and grandmother. Hammouda initially spent more than a day in confinement at a neighbor’s home in Gaza, where he said he was stripped to his underwear. Interrogators beat him when he denied being involved with Hamas, he recounted; one soldier held a knife to his hand, threatening to cut off a finger unless he admitted to possessing weapons. On the afternoon of Dec. 9, he said, soldiers drove him over the embattled border to what he assumed was an Israeli military site. From beneath his blindfold, he glimpsed a large barracks surrounded by barbed wire. Hundreds of Palestinians—both combatants and civilians—have been detained by Israeli forces in Gaza and incarcerated without charge inside Israel under a secretive legal framework that rights groups say has never been applied at this scale. Advocates say the system is intentionally opaque and open to abuse, allowing detainees to effectively disappear into a legal gray zone.

Houthis vow revenge (NYT) Yemen’s Houthis vowed to continue targeting ships in the Red Sea “whatever the cost” on Friday, mere hours after U.S. and U.K. forces launched a large-scale attack against the Iranian-backed militant group. “All American-British interests have become legitimate targets,” the Houthis’ Supreme Political Council said in a statement. On Thursday, the United States and United Kingdom launched more than 100 precision-guided munitions at the Houthis, hitting more than 60 targets at 16 different locations in Yemen, including military bases near airports in Sanaa, the capital, and the city of Taiz; a naval base at the Red Sea port of al-Hudaydah; and military sites in Hajjah region. At least five Houthi fighters were killed. The Houthis have launched at least 27 strikes in the Red Sea in recent months. However, it was a Houthi assault against Red Sea vessels on Tuesday that was the straw that broke Washington’s back, U.S. officials implied, with Navy forces intercepting 21 missiles and drones. Oil prices rose more than 1 percent (or more than $2) on Friday over fears that deliveries could be disrupted. At least five oil tankers diverted their paths from the Red Sea on Friday, with Danish crude group Torm saying it will pause all voyages through the southern Red Sea.

[gogirlhealthfitnessapp]

Secret to Long Life: Learn How to Eat for Longevity

Average life expectancy in the United States is 78.8 years, but you could beat the odds depending on what you eat. Experts agree that genetics and lifestyle help to determine how long you’ll live, and diet plays a major role.

Take some Pacific Islanders or Seventh Day Adventists for example. Cultures with Mediterranean or plant-based diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions.

If you’d like to celebrate your 100th birthday or just work at feeling more lively for however many years you have left, take a look at what’s on your plate. Study these suggestions for eating for longevity.

Food Choices to Help Increase Longevity

Consume more vegetables and fruits. The mainstay of a healthy diet is loading up on vegetables and fruits because they’re usually high in nutrients and low in calories. Aim for 5 to 10 servings each day.

2. Eat less meat. Many centenarians eat little or no meat. When they do, it’s usually limited to portions of about 3 to 4 ounces once a week.

3. Avoid sugar. Added sugar goes by many names but they all add up to empty calories and increased triglycerides. Try cutting back gradually and switching to healthier treats like fruit and nuts.

4. Go fish. Despite warnings about the safety of seafood, the FDA and other sources say that the benefits of eating fish outweigh any potential disadvantages. Most adults are advised to eat fish at least twice a week.

5. Try tofu. Soy products are another form of lean protein. You can find soymilk, tofu, and tempeh in most supermarkets now.

6. Count beans. Beans deserve more respect. They’re cheap, versatile, and very popular with centenarians. If you think you dislike their taste, experiment with new recipes or visit a well-regarded vegetarian restaurant.

7. Build up your bones. It’s natural to lose muscle and bone mass as we age, but the foods you eat can slow down the process. In addition to lean proteins, eat foods rich in calcium and vitamin D, like dairy products and fortified cereal.

Check out Fitness App for Android and get daily diet and fitness tips.

Other Choices to Help Increase Longevity

1.Develop support. Good food deserves to be shared. Create a sense of community by eating together with family and friends. Enjoy small talk and profound conversations.

2. Take naps. Rest between meals. If you’re unable to sleep enough at night, take a 30 minute nap during the day.

3. Limit alcohol. Moderate drinkers tend to be healthier. Experts recommend up to one drink a day for women and two for men.

4. Control portions. Your body burns calories more slowly as you grow older, so adjust your portions accordingly. Age-related weight gain is common, but not inevitable if you deliberately eat less.

5. Stay active. Many centenarians have never had a gym membership, but they incorporate physical activity into their daily routines. Leave your car in the garage so you can walk and bike more. Start a vegetable garden or do household and yard chores manually, like hanging clothes out to dry and cutting grass with a push mower.

6. Find your purpose. It’s easier to manage stress when you feel fulfilled on a deeper level. Explore your spiritual side and engage in meaningful work at the office or on your own time. Cultivate a sense of gratitude and generosity.

Download best workout app for iOS and get regular tips related to health and fitness

Your diet is one key to enjoying a longer, happier, and healthier life. Focusing on whole foods, in addition to spiritual and social connections, can help you stay fit, and maybe even extend your lifespan.

[drogba-prospect]

Zac Efron in Sardegna in Zac Efron: con i piedi per terra | Netflix Italia

Set up your lifestyle and environment like a Sardinian centenarian to live a longer, healthier life. Following these practices will promote habits that can keep you living well to 100+.

Akon Yanis Issoufou Ousmane Dembélé