If you want to lengthen your lifespan then you need to see these 9 simple tips that you can start instituting starting today. The goal of this video is to reveal life hacks and tips for improving longevity to get you not only living longer, but a higher quality life with less illness along the way to old age.
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We have to start by looking at our sleep quality.
When it comes to learning how to live longer, ironically we must start with the activity we spend the most time in our life doing - sleeping. Sleep is the most important part of the day for the long term maintainence of our health. It is during sleep that our bodies recover, heal and fortify our health for the next day. Whenever someone wants to know how to live longer, I tell them to focus on increasing the quality of their sleep.
Here you want to make sure that you set the temperature of the room to be cooler than you may even prefer it. Science has shown that the cooler room helps to lower our body temperature by 1-3 degrees, which makes restful sleep much easier to obtain. Should you start to get too cold you can always add a blanket or two to accommodate.
Next, you want to be sure that you are going to bed and waking up at the same time every day. Even when you are not able to get your preferred 7 hours of sleep a night, being able to consistently fall asleep and wake up at the same times has been shown to be ideal for setting your circadian rhythm and leading to higher quality sleep for however long you are in bed.
Next you want to be sure that you’re doing regular bloodwork. It doesn’t matter how young you are right now, you’re never too young to start monitoring your blood to at least obtain baseline measurements that you will likely need to reference as you get older. This is one of those healthy habits that you can start now that will serve you in being able to live longer and healthier for years to come.
On that note, being sure to keep your annual physical appointment with your doctor is critical as well. Too many people skip this because they don’t feel as if anything is wrong with them. The problem is, by the time your body lets you know that there is something wrong, it is too late to act on it.
Next, you need to figure out a way to release stress rather than harbor it inside.
There has been quite a bit of research into the science of stress and how easily it can physically impair you if you hold onto it rather than get it off your chest. In fact, some believe that the key to the answer of how to live longer is held right here in stress management. Learning how to lengthen lifespan and increase longevity is tied to ones ability to de-stress.
One of the most effective ways to do this is through engaging in weightlifting. The ability to physically exert force into the weights is a stimulus that cannot be replicated by simply communicating your stress to others or even screaming or yelling to get rid of it.
If you want to increase your lifespan and improve the quality of life as you age, you need to prioritize getting stronger. Some portion of your week, every week, needs to be dedicated to increasing strength as well.
When it comes to what to eat to live longer, you need to focus on both fiber and protein. We often don’t get enough of either in our diets, and that needs to change. I recommend getting about a gram to 1.2 grams of protein per pound of bodyweight and about 30-40 grams of fiber (with about one third of that coming from soluble fiber) every day.
Omega-3 fatty acids are also an essential part of a supplement plan that is aimed at helping you to lengthen your lifespan and live longer. In fact, there is new research out of the labs of Dr. Chris McGlory that suggests that omega-3’s have the ability to not only prevent muscle loss as we age but also increase the rate that you can add muscle.
There are many other things that you can do to lengthen your lifespan but if you want to know how to live longer then you should start with these 9 simple tips. It wouldn’t be hard to institute even just a couple of these as early as today to start reaping the benefits and improving your longevity - not to mention your quality of life.
For a complete program and meal plan to get you looking, feeling and moving better in just the next 90 days, be sure to head to athleanx.com via the link above.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).