Podcast - 5 Keys To Impact Longevity
In the quest for health, vitality and longevity there are 5 basic key areas that set you up for success.
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I’m a great believer in simplicity because simplicity is the opposite of complexity. And we know that when things get too complex it is very easy to get off track.
Eat a healthy, well balanced diet - You are what you eat. One of the biggest problems with the diets and nutrition is the confusion and tribalism that exists among the different diets - vegan, paleo, keto, vegetarian, raw food etc.
There are so many experts with different opinions, but the reality is there is no ONE diet that is the best.
What if the best diet for you is the one that makes sense to you and agrees with you, your belief systems and your body?
So this is such a key area that demands simplicity in order to achieve sustainability.
And even if you choose to follow a particular diet, the hallmarks for what makes it healthy should remain the same - whole natural food, nothing processed, minimal packaging, no refined sugars and minimal refined grains, particular white bread, white flour etc.
In other words, if you simple focus on whole natural food - plants and animal products that have not been processed or minimally processed, that are seasonal and as close to source as possible, you’ll be getting the right amount of quality protein, fibre, vitamins and minerals. Add in some good fats e.g. extra virgin olive oil, nuts and fermented foods you’ve got it made!
2. Stay Active - life is movement and if you don’t use it you’ll lose it! So this means you need to do some form of exercise every single day even if it’s for 20-30 minutes. Consistency is key when it comes to exercise in order to get the vitality and longevity benefits!
Walking is number one - if you do no other forms of exercise other than walking, aim for 8,000-10,000 steps per day if you can…which is around 60-90 minutes of walking.
For optimum body function, mobility and strength and reducing your susceptibility to falls, muscle loss etc. it’s important to incorporate some additional forms of exercise into your routine. A good yardstick to aim for each week is 150 minutes of cardiovascular exercise, walking, swimming, cycling etc. and two 30 minute strength and mobility sessions per week where you incorporate light weights, body weight or resistance bands.
If you have time, 1 or 2 yoga sessions per week are a great idea and 5-10 minutes of stretching per day.
3. Stress Management and Body Maintenance - Managing stress and maintaining your body are so important as you get older. Your body takes more time to recover to reset and recharge and recalibrate…so it’s important to dedicate some conscious time each week to rest, recuperation and restoration.
For me it’s 5 minutes of daily breathwork, a dip in the ocean, and 2-3 sessions of hot/cold contrast therapy per week, combining infra-red sauna with magnesium and cold plunge pools. And once per month I throw in a deep tissue massage or a session with my osteopath. All of these things are proactive tools that I use for immunity, disease prevention and stress management. So choose what works for you, but just be proactive in choosing a couple of simple activities that can help you manage stress and your body.
4. Minimise Harmful Habits - This means things that you know don’t serve you in your quest for longevity and long term health. What are the things we know that are harmful? Smoking, although it is rare these days…but alcohol is a big one.
I enjoy the odd cold beer or glass of wine with dinner, but I’m not dependent on it everyday. And I think this is the key.
There’s nothing wrong with enjoying yourself every so often or having a drink once or twice a week, but just don’t make it a habit or ritual. For me, it’s as simple as not drinking during the week and enjoying a drink on the weekend if I feel like it.
Of course, avoiding it altogether is also a great idea if you feel that way inclined.
The other thing to avoid is toxins that infiltrate your skin and immune system that are really easy to overlook - such as the personal care products you use, the household chemicals you use and wash your clothes in etc. Just by being conscious of these products you can go a long way to reducing your susceptibility to disease and dysfunction. I’m also a great believer in avoiding medications and embracing only whole food based supplements not synthetic pills and capsules.
5. Choose your Connections and Community Wisely - one of the hallmarks of people who live in the Bluezones, the longest lived cultures on earth is they all have a close sense and connection to community. At our core, love and connection is a vital human need and even as we get older, we have an innate pull towards and need for connection with others who inspire us, lift us up and empower us.
I believe that many people check out mentally and emotionally when they lose their sense of purpose, passion and connection to the uplifting spirit of others.
So, my message here is just seek out positive people who inspire you, who encourage you, who help you to maintain your future bright focus. This is really important as time goes on, particular when the kids grow up, the career winds down…life changes and we have all this time on our hands that we never did before. So for me, this is a vital longevity principle.
ZT.
