As life expectancy continues to increase, the desire for a long and healthy life has become more important than ever. While genetics plays a role, there are a number of steps individuals can take to increase their chances of living a long and healthy life. In this article, we will explore the five steps to longevity, including sources for further information.
1. Sweet Dreams are Made of This – Get a Good Night’s Sleep:
Who knew that snoozing could be such a lifesaver? That’s right, getting your beauty sleep isn’t just important for feeling fresh and ready to tackle the day ahead, it’s also crucial for keeping those pesky diseases at bay. So, grab your pillow and get ready to learn why sleep is the secret to longevity!
According to renowned sleep scientist, Matthew Walker, sleep plays a vital role in our overall health and well-being. When we sleep, our bodies work like little repairmen and women, fixing up any damage and making us feel brand new (Walker, 2017). And the best part? This all happens while we’re getting our Z’s, so we don’t have to lift a finger!
Studies have shown that those who skimp on their sleep are at a higher risk of developing chronic health conditions, such as obesity, diabetes, and heart disease. Yikes! That’s why the Centers for Disease Control and Prevention (CDC) recommends adults aim for at least 7 hours of quality sleep per night to maintain good health. According to Harvard Medical School sleep deprivation is linked to an increased risk of chronic diseases, so, to avoid becoming a statistic, take time to hit the hay!
Sleep is more than just a way to recharge your batteries. It’s a crucial component of a healthy lifestyle and a key factor in promoting longevity. So, put down that book, turn off the TV, and catch some Z’s. Your body will thank you! By taking care of your sleep, you can ensure that you’re doing everything you can to keep yourself healthy and increase your chances of living a long, happy life.
2. Eat Like a King (or Queen) to Stay Healthy and Energetic
Feast like royalty to keep your body in top condition! Did you know that what you eat has a direct impact on your health and well-being? By munching on a rainbow of colorful fruits and veggies, whole grains, and lean proteins, you’ll be doing your body a big favor. These nutritious foods can help prevent diseases, infections, and fatigue, so you’ll feel fresh and ready to tackle the day ahead (Mayo Clinic, 2021).
Hydration is key when it comes to staying healthy and energized. Make sure to drink plenty of water throughout the day to keep your body hydrated and functioning at its best.
In addition to eating well, it’s also important to be mindful of what you’re not eating. Limit your intake of processed foods and added sugars. These foods are often high in calories and low in nutrients, which can lead to weight gain and other health problems.
Don’t skip meals! Eating regularly throughout the day can help keep your energy levels up. Skipping meals can lead to overeating and disrupt healthy eating patterns, which can negatively impact one’s overall health and well-being (Academy of Nutrition and Dietetics, 2021). Stick to a schedule and make sure to fuel your body every few hours with nutritious, energy-boosting foods.
Eating like a king or queen doesn’t have to be difficult. Simply focus on incorporating healthy, whole foods into your diet and being mindful of what you’re putting into your body. Your health and energy levels will thank you!
3. Gut Feelings – Maintain a Healthy Microbiome:
Did you know that the tiny creatures residing in your gut play a huge role in your overall health and well-being? That’s right, we’re talking about your gut microbiome! According to a study published in Nature Reviews Gastroenterology & Hepatology (Bäckhed et al., 2016), eating a diet tailored to support a healthy gut microbiome can help avoid ten different diseases and three conditions. So, it’s time to treat your gut right and give it the VIP treatment it deserves!
Research has shown that a diet rich in fiber and fermented foods can help maintain a healthy gut microbiome. This can help prevent diseases such as obesity, type 2 diabetes, heart disease, and certain types of cancer (National Institute of Diabetes and Digestive and Kidney Diseases, 2021). To support a healthy gut microbiome, consider these tips:
- Increase fiber intake: Foods high in fiber, such as fruits, vegetables, and whole grains, can help promote the growth of healthy gut bacteria.
- Add fermented foods: Foods like yogurt, kefir, kimchi, sauerkraut, and miso contain probiotics, which can help maintain a healthy gut microbiome.
- Reduce processed and high-sugar foods: Processed foods and added sugars can disrupt the balance of gut bacteria and have a negative impact on gut health.
- Eat a diverse diet: Eating a variety of foods, including a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats, can help provide the right nutrients to support a healthy gut microbiome.
- Consider taking a probiotic supplement: Probiotic supplements can help replenish beneficial bacteria in the gut. However, it’s important to consult with a healthcare provider before starting a probiotic supplement.
In addition to supporting a healthy gut microbiome, a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help keep you healthy, energetic, and ready to take on the day. So, go ahead and treat your gut right — it’s like a mini-health club inside your body!
4. Keep Your Body Running Like a Well-Oiled Machine: Check Those Biomarkers
Just like your car needs regular tune-ups to keep running smoothly, your body also needs routine check-ups to make sure everything is in the optimum range. This includes monitoring your blood pressure, cholesterol and glucose levels. By keeping these markers in check, you can lower your risk of chronic diseases and conditions.
According to an article by Longevity Magazine, there are seven biomarkers that are key to ensuring optimal health and longevity. These include body mass index, blood pressure, fasting glucose, cholesterol, triglycerides, inflammation and oxidative stress. By monitoring these markers and keeping them within the desired range, you can improve your overall health and lower your risk of chronic diseases and conditions (Longevity Magazine, 2022).
Don’t wait until something goes wrong to pay attention to your health. Regular check-ups with a healthcare professional can help ensure your biomarkers are within the desired range.
By keeping standard biomarkers such as blood pressure, cholesterol, and glucose levels within the optimum range, you can reduce the risk of chronic diseases and increase lifespan (American Heart Association, 2021). Think of it as a personal health coach, always keeping an eye on your game!
5. The Future is Now – Consider Early Adoption of New and Emerging Technologies:
Are you ready to live life to the fullest, like a superhero? Then consider early adoption of the latest and greatest in the world of medicine and technology. The advancements being made in the fields of health and wellness are nothing short of amazing.
From new and innovative technologies to cutting-edge protocols and therapies, the world of medicine is constantly evolving. By keeping up-to-date on the latest developments and considering early adoption, you can greatly extend your lifespan and healthspan.
According to a study published in the Proceedings of the National Academy of Sciences (PNAS, 2019), advancements in technology are leading the way in extending lifespan and healthspan.
One organization that’s ahead of the curve is Human Longevity, a preventative care clinic that specializes in whole-body MRIs and genome sequencing. These cutting-edge technologies allow them to detect diseases up to 10 years earlier, giving patients a crucial head start in addressing potential health issues. Early detection is key.
So, why wait? The future is now, and it’s time to embrace the latest in technology and protocols to support a healthy and long life. Consider exploring your options for early adoption and take control of your health like a superhero!
Dafne Canales is co-founder & COO of Marqi Health Inc. She spent years as the co-founder of a successful digital advertising firm and is now the co-founder of Marqi Health, a cutting-edge health insurance company focused on providing access to world-class preventative care. Passionate about neuromarketing and the neuroscience of aging, Dafne is committed to using her expertise to make a difference in the healthcare industry.
Xavier Serrano is co-founder & CEO of Marqi Health Inc. He is a seasoned professional in the healthcare industry, with over 20 years of experience. Driven by his passion for promoting longevity and preventive health, he recently made a career change and co-founded Marqi Health, Inc. in partnership with Human Longevity Inc. Marqi Health offers access to innovative technology for early disease detection up to 10 years before the onset of symptoms.