More research is showing that the key to longevity is what experts call “lifestyle medicine” which simply means simple changes in diet, exercise, and stress management. To help people turn that knowledge into results, experts have assembled a manageable list of health and wellness suggestions.
Three experts , a naturopathic physician, Dr James Rouse, a dietitian, Christina Reiter and a Physical therapist, Rick Olderman, spoke on the simple but significant lifestyle-medicine changes they recommend.
Besides giving different takes on how to pick health battles, this list gives the choices one can make without buying a second freezer for preserving meals.
Think positive and focus on gratitude
Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.
Eat vegetables
Shoot for five servings of vegetables a day , raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, oesophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are the ones with the boldest colours, such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.
Set a “5-meal ideal”
What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A “5 meal ideal” will help manage weight, keep cool, maintain focus, and avoid cravings.
Exercise daily
Did you know that daily exercise can reduce all of the biomarkers of ageing? This includes improving eyesight, normalising blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and live longer, you must exercise! Studies show that even 10 minutes of exercise makes a difference — so, do something! Crank the stereo and dance in your living room. Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbour you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.
Get good night’s sleep
If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken the room more and turn the clock away from you. Write down worries or stressful thoughts to get them out of the head and onto the page. This will help put them into perspective, so one can quit worrying about them.
Food attitude
What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savouring flavour, eating to satisfaction, and increasing energy, rather than focusing on weight. Check the balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor. Most people need to eat more fresh whole foods in contrast to processed, highly refined foods. Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction.
Eat like a kid
If adding more fruits and vegetables sounds ominous, look to “finger food” versions that pre-school kids love – carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried fruits. All are nutritional powerhouses packed with antioxidants.
Be a picky eater
Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods. The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA. Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese from grass-fed animals will provide a healthy dose of omega-3s.
Take foods instead of supplements
Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 per cent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety. Specific supplements have been associated with toxicity, reactions with medications, competition with other nutrients, and even increased risk of diseases such as cancer, heart disease, and diabetes.
Get satisfaction
Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure – not pain. Pay attention to the nutritional value of the foods to eat, as well as the sense of satisfaction, relaxation, tension, exhilaration, and fatigue when eating. Check, while eating, rekindling the recognition of hunger, fullness, and satisfaction when considering when and how much to eat.
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