HomeHealthy LifeFrom procrastinating breakfast to making lists, follow these 10 steps to living longer
From procrastinating breakfast to making lists, follow these 10 steps to living longer
July 30, 2022
Eating 30 different fruits and vegetables a week, going to bed early, and taking cold showers could be the key to living longer, preventing disease, and losing weight.
Top neuroscientist Dr. Julia Jones says simple changes in our daily routine are more beneficial than going to the gym.
She told the Sun on Sunday Health: “Just simple adjustments to our lifelong routine can add decades of healthy living.”
Julia runs an 8-week Smart Wellness Longevity Plan to help people increase their life expectancy.
Here she shares her top ten tips.
1. DELAY BREAKFAST
By shifting your breakfast a few times a week, you can give cells the full time they need to do important repair work and lower your risk of everything from cancer to type 2 diabetes.
Leave 16 hours overnight between your last meal.
Drinks during the fasting window are fine. Just don’t fill them with sugar or milk.
Stick to water, tea and coffee. Many scientists, myself included, now regularly eat one healthy meal a day.
2. THINK 30 A WEEK
RESEARCH has shown that people with a higher diversity of gut bacteria have a lower risk of disease.
But eating the same five fruits and vegetables every day doesn’t encourage diversity.
You should aim to try 30 different types per week to increase gut diversity.
Frozen fruits and vegetables work just as well as fresh, so buy a variety of frozen foods in bulk to keep costs down.
3. WALK OUT OF THE BREATH
YOU don’t need a full gym workout, you get out of breath a few times a week. Don’t use the elevator anymore and take the stairs.
Walk faster. Short bursts will work – just adjust a few to suit your habits.
Go shopping by bike instead of driving.
4. PROTECT SKIN
ALL our organs age at different rates. Within us, biological clocks work at different speeds.
In fact, our skin ages the fastest and that means we need to take extra care of it.
When the skin suffers, not only does it suffer damage in its own cells, but it also sends harmful signaling molecules through our bloodstream that can reach other parts of the body and cause problems elsewhere.
Always wear sunscreen with a high SPF, even when it’s cloudy.
5. KEEP GUTS HEALTHY
OUR gut is home to many microbes and when they are out of balance our health can be in trouble.
Keep your gut healthy by regularly consuming foods and drinks that contain live bacteria known as probiotics — for example, kombucha drinks, kefir, live yogurt, and fermented sauerkraut.
Also note that a fermented food that is not kept in the refrigerated section of a store does not contain live bacteria.
6. MAKE A LIST
Lists help to declutter our minds and reduce stress. Just writing one creates changes in the brain and lowers levels of the stress hormone cortisol.
And then when you successfully check off a few things, the feel-good reward chemical dopamine is released in the brain.
You will feel a buzz.
7. GO FOR A WALK WITH YOUR BRAIN
DAMAGE to the brain can begin decades before symptoms appear, especially when we are overweight.
It has been shown that as the waist grows, the brain shrinks. Make sure your brain gets a good blood supply and calming signals by taking a walk outside in nature every day.
You also need to challenge your brain for a lifetime by learning new, complex tasks to make new connections – try learning a musical instrument or a new language.
8. GET COLD – OR HOT
Exposure to very hot or very cold conditions is potentially life-threatening to the human body.
But when we venture into these environments for short periods of time, longevity pathways in our cells are activated for positive health effects.
Turn your shower on cold for a boost, go for an outdoor swim, or hit the hot sauna.
9. Do push-ups every day
LOSS of muscle tissue leads to frailty and an increased risk of falls and fractures. It also lowers the effectiveness of your immune system.
To overcome this decline, you need to regularly overload the muscles.
Make slow-motion movements that push your largest muscles to the point of fatigue — try doing push-ups or squats really slowly until you can’t anymore.
10. RESOLVE STRESS
THE release of stress chemicals damages brain tissue and wreaks havoc on your gut bacteria.
Remember to breathe – breathe out longer than you breathe in. Listen to music and relax.
For more information on Julia’s Smart Wellness program or to order her upcoming book F-Bomb: Longevity Made Easy, visit neuronwellness.com.
TRIED AND TESTED
QUALITY SLEEP is so important to our health.
Getting enough of it helps keep you in good shape, supports your emotional and mental well-being, and can even help you maintain a healthy weight.
On the other hand, too little sleep or disturbances in the night rhythm can lead to exhaustion.
Here, Jane Atkinson looks for ways to get enough sleep. . .
Many aromatherapy essential oils can help promote relaxation and sleep, and this new device is a brilliant way to fill your bedroom with them to help you doze off.
The Rove Aroma Diffuser scents your room straight from the oil bottle, with no water required, giving you a powerful dose of essential oils.
You simply pop a bottle of essential oils into the base and adjust to your desired intensity and duration for up to 90 minutes.
It charges via USB and lasts 30 hours.
It’s so delicious that I took it with a bottle of lavender essential oil when I was away from home to help me sleep.
Best to turn off before bed as there is a little motor noise.
I love it.
It’s compatible with 5ml, 10ml and 15ml bottles of oil and costs £55. See madebyzen.com.
WAKE UP PILL
B-SYNC ON is the first and only nutritional supplement developed by sleep scientists and pharmacological experts to support and enhance your waking process.
It contains vitamins B5 and B12 as well as zinc and caffeine in a delayed-release capsule.
You take it before bed and about seven hours later it starts releasing it into your body.
Clinically proven to sharpen focus, induce a sense of well-being upon waking and help you transition from sleep to wide awake with ease.
It definitely works – my only problem is that I like eight hours of fags.
So I was awake at 5 a.m. after almost seven hours and there was no way I could nod off again.
Good if you only like seven hours or if you went to bed late and know you have to get up early.
£23.99 for 20 capsules – see b-sync.life.
CHELATED Magnesium has been described as the best pill for overall health.
It helps regulate blood pressure, supports the immune system, and could reduce a person’s risk of heart disease and cancer and improve overall health.
It is easily absorbed by the body and is good for combating tiredness, fatigue and lethargy.
I take it every day and I am convinced that it helps me sleep better.
Solgar Chelated Magnesium provides 100mg of magnesium per tablet and costs £13.75 for a bottle of 100.