10 Physical Surroundings Including Land Water Animals Plants And Climate The Nine Habits of Highly Healthy People

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The Nine Habits of Highly Healthy People

We don’t yet have the perfect formula for long life, happiness, and physical health, but a little careful distillation of the massive amount of health and longevity research reveals that cultivating nine basic habits will greatly increase your chances of living long, well, and happily — in a strong, healthy, weight-appropriate body.

  1. Eat your vegetables. No joke — and I’m talking at least 9 servings a day. Unless you’re following the stricter first phase of the Atkins diet, you should be able to consume 60-120 grams of carbs per day (depending on your weight and exercise level), and you’ll need to eat a garden full of spinach to reach that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopoeia of disease-fighting phytochemicals like stuff grown in rich soil.
  2. Eat fish and/or take fish oil. The omega-3s found in cold-water fish like salmon deserve the title of “the wellness molecule of the century.” They reduce the risk of heart disease, lower blood pressure, improve mood and are good for the brain. And if you’re pregnant, they can make your baby smarter!
  3. connect. And I’m not talking about the Internet. In almost every study of people who are healthy and happy in their 9th and 10th decades, social connections are one of the “prime drivers” in their lives. Whether it’s church, family, volunteer work, or community, finding something you care about is bigger than yourself that you can relate to AND involving other people (or animals) — will extend your life, increase your energy, and make you happier — always.
  4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study showed that the four healthiest places on earth where people lived the longest were in sunny climates. The sun boosts your mood and boosts levels of cancer-fighting, performance-enhancing, and bone-strengthening vitamin D—a vitamin most people don’t get nearly enough of.
  5. Sleep well. If you’re low on energy, gaining weight, grumpy and looking bored, guess what? Chances are you’re not sleeping enough or well enough. By sleeping “well,” I mean uninterrupted sleep, in the dark — no TV on, in a relaxing environment. Nothing nourishes, recharges and resets the system like 7-9 hours of sleep. Tip: start by going to bed an hour earlier. And if you have a computer in your bedroom, put it away!
  6. Exercise every day. Forget these 20 minutes three times a week. Long-lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles a day. Our bodies are designed to move regularly. New studies show that just 30 minutes of walking a day not only reduces the risk of more serious diseases, but can also grow new brain cells!
  7. Practice gratitude. By making a list of things you are grateful for, you focus your brain on positive energy. Gratitude is incompatible with anger and stress. Practice using your misused “right brain” and spread some love. Focusing on what you’re grateful for—even for five minutes a day—has the added benefit of being one of the best stress-reduction techniques on the planet.
  8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its life-extending effect, which it seems to do for almost every species studied. (So ​​does eating about a third less food, by the way.) If you have problems with alcohol, you can get resveratrol from grapes, peanuts, or supplements. (And if you’re a woman and choose the alcohol option, make sure you’re taking folic acid every day.)
  9. Remove the sugar. The number one enemy of vitality, health and longevity is not fat, it’s sugar. The effect of sugar on hormones, mood, immunity, weight, and possibly even cancer cells is huge – and it’s all negative. To the extent that you can eliminate it from your diet, you will add years to your life and life to your years.

This list may not be perfect and may not be complete, but it’s a start. As my dear grandmother used to say, “I couldn’t be hurt.” None of these “habits” will harm you, all of them will benefit you, and some can make the difference between life and death.

And it’s never too late to start cultivating them.

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