5 Easy Things You Can Do Now to Live Better Longer
I only want to live a long life if I feel good. Adding life to my years is more important to me than adding years to my life. Living well for life—that’s my goal for myself and everyone else. No matter what condition you’re in today, you can start with these five small but powerful steps to put you on the path to better health and wellness.
Take a Daily Muti-vitamin. In a recent randomized, double-blind trial published in Alzheimer's and Dementia, 2,200 volunteers ages 65 and older were randomly assigned to receive cocoa or a placebo, a multivitamin (Centrum Silver) or a placebo, or both cocoa and a multivitamin for three years. When tests of cognition were analyzed at the end of the trial, those receiving cocoa did not demonstrate any improvement. But those assigned to take the multivitamin had improved scores on tests of overall brain function (especially in people with cardiovascular disease), memory, and executive function (tasks such as planning ahead or remembering instructions). Based on these findings, the researchers estimated that three years of multivitamin use could slow age-related decline in brain function by as much as 60%.
Move More Sit Less. All movement counts. You don’t have to do anything crazy. Start small with just 5-10 minutes a day. After sitting for an hour, stand up. Set a reminder on your phone so you don’t forget. You can walk around for a few minutes, march in place, or dance to a song you like. Even just standing up is better than staying seated for hours at a time. A recent study published in the JAMA Internal Medicine examined the activity levels of nearly 5,000 participants ages 40 to 85, tracking the death rates through the end of 2015. The findings show that just 10 minutes of daily moderate to vigorous physical activity could be lifesaving for people over 40.
Drink Water. According to a study by the National Institutes of Health, adults who stay well hydrated are generally healthier, develop fewer health conditions, don’t age as quickly, and live longer than those who don’t get sufficient fluids. Fill up a 40-ounce tumbler or water bottle and keep it with you. Sip on water throughout your day.
Fast facts on drinking water:
Adult humans are 60 percent water, and our blood is 90 percent water.
There is no universally agreed quantity of water that must be consumed daily.
Water is essential for the kidneys and other bodily functions.
When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
Eat Real Food. Real food is food that is as close to its natural state as possible. Eat whole foods like fruits and vegetables and avoid ultra-processed foods. Ultra-processed foods have many added ingredients, including artificial colors and flavors and substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain additives like artificial colors and flavors or stabilizers. Examples of these foods are frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks. You can tell if something is ultra-processed simply by reading the ingredient list on a food's label. If you see numerous ingredients, including chemicals and any words you don't recognize, that food is probably ultra-processed. Put it back and opt for something with a short list of ingredients that you recognize and can pronounce.
Relax And Breathe. The stress response prepares us to confront or avoid danger. When this response is constantly provoked by less momentous, day-to-day events such as money woes, traffic jams, job worries, or relationship issues, it can cause health problems such as high blood pressure, immune system suppression, depression and anxiety, and insomnia. One healthy way to deal with stress is to invoke the relaxation response. One technique you can use almost anywhere to invoke the relaxation response is Diaphragmatic Breathing: Begin with one hand over your heart and one hand over your belly. Breathe in slowly through your nose and let the air fill your belly. Keep your hands on your heart and belly and observe how the hand on your belly moves while the hand on your heart moves very little. Draw your navel in towards your spine as you exhale through your mouth, as if you’re blowing out birthday candles. Feel as the hand on your belly slides down to its original position. Repeat this three to five times to start, noting how you feel after each breath.
Start with these small, doable steps to add life to your years. Positive change is always achievable. Small changes build new habits that can be transformative. Give them a try and see how you feel. I’m willing to bet you’ll feel great!