We all want to live long lives, but above all, to live them healthily and with a good quality of life\u2014what we would call healthy longevity\u2014with physical strength, freedom of movement, and mental clarity. To live healthily, we need our immune system, which protects us not only from attacks by bacteria and viruses, but also from inflammatory processes and even cancer, to not deteriorate more rapidly than normal due to many of our poor choices. Over time, and due to many factors\u2014work-related, genetic, familial, poor sleep, stress, chronic inflammation, and so on\u2014we will modify our physical structure, increasing the likelihood of degenerative diseases, insulin resistance, loss of muscle mass, bone mass (osteoporosis), and cognitive decline. Through medical visits, control of harmful habits, exercise, blood tests, supplementation if necessary, and so forth, we can improve our health.<\/p>\n
According to most studies, improving health is based on simple and sustainable habits, which could include:<\/p>\n
Key factors for longevity:
Nutrition: Recommended for improving gut health and therefore preventing chronic intestinal inflammation.<\/p>\n
A fluid intake of at least 2 liters per day, including water, coffee, herbal teas, soups, fruits, etc. This is primarily based on the Mediterranean diet, which prioritizes plants, fruits, vegetables, legumes, nuts, and whole grains. Fish and meat are also important, while reducing red meat and processed foods, which have been associated with an increased risk of colon cancer. Different forms of lactobacilli and fasting help reduce intestinal inflammation, such as intermittent fasting, which involves a 16-hour window for water intake and an 8-hour window for food consumption, including a substantial breakfast and a balanced lunch. Dinner should be light.<\/p>\n
Regular exercise, with a minimum of 150 minutes of cardio (for the heart) and two strength training sessions per week for muscles and bones. If possible, at least 30 minutes of exercise daily. This will also help control weight or BMI, which should be below 25, and blood pressure, which should be below 140 mmHg systolic and below 90 mmHg diastolic. This will protect our heart and brain. Regular exercise is linked to a lower risk of cancer, diabetes, osteoporosis, and cognitive decline. Going to a gym offers the help of many sports professionals, but today, at home with treadmills, weights, online platforms, exercises like yoga and tai chi, and simply going for a walk, there are no excuses about time or availability.<\/p>\n
Sleep: Get at least 6 hours of good quality sleep and no more than 9 hours.<\/p>\n
Mental Health: This includes reducing or eliminating distress or negative or harmful stress. Today we have a clearer understanding of positive psychology, which helps us to be happier. Already present in ancient philosophies and religions, it teaches us to cultivate an inner peace that we often struggle to find. At the same time, it promotes activities that stimulate the mind and maintain psychological and social well-being. Reading and studying are the best exercises for the brain. Emotional health has become increasingly important for happiness. People who have more good friends (not in number, but in quality), and better social and family relationships, age better.<\/p>\n
Avoid toxins: tobacco, alcohol, drugs, etc. As most people know, tobacco is a high-risk factor for cancer of the lungs, tongue, esophagus, stomach, intestines, heart and lung diseases, and blood vessels.
Alcohol is linked to type II diabetes, liver disease, high cholesterol, and some types of cancer.
Supplementation: Deficiencies in certain nutrients are associated with diseases, so it is important to rule them out and, if present, treat them.
Hormonal treatments. Some are very easy to understand, such as when there is a deficiency in insulin (diabetes) or thyroid hormones (hypothyroidism), which must be treated for life. Others, like female hormones during menopause or male hormones during andropause, improve the quality of life for people who suffer from the symptoms that appear when there is a deficiency. It is easy to determine blood glucose (sugar) levels and cholesterol levels, separating HDL (\u201cgood\u201d) from LDL (\u201cbad\u201d).<\/p>\n
Schedule an appointment to learn how you could improve your quality of life and enjoy a healthier longevity.<\/p>\n
See you soon.<\/p>","protected":false},"excerpt":{"rendered":"
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