Drawn-out protocols need not apply! The keys to longevity are everyday, accessible habits that can add years to your life and keep your brain functioning at its highest level. When thinking about the primary target areas, the following five appear to dominate: exercise, diet, hydration, sleep, and stress reduction.
Easier said than done, right? Wrong!
How Much Exercise?
Exercising is paramount to maintaining health. But how much do you need to do to extend your life? A 2022 Harvard study followed subjects for thirty years and found that those who doubled the exercise time recommended by government guidelines lowered their mortality risk by 31%! This means that spending 150–600 minutes a week – that’s as little as thirty minutes every day – of vigorous or moderate physical activity, or a combination of both, can extend your life.
This physical activity doesn’t have to be laborious, either – it can be fun, with activities such as light bicycle rides, badminton, tennis, basketball, or soccer.
To Eat or Not to Eat
Food is the scaffolding for the building, repair, and survival of humans on a daily basis. Not any old food will do on your quest to live longer – a balanced diet with clean protein, unrefined carbohydrates, and good fats is key!
- Ensure at least 1.2 grams of protein for every kg of ideal body weight. Protein is essential to maintain and repair cells. It should be organic, non-GMO, grass-fed, or wild-caught, and tailored to your blood type.
- Focus your carbohydrate consumption on whole organic grains and avoid refined carbs, such as bakery goods, white bread, and sugar. Carbohydrates are essential for energy production and good digestion but should never dominate your diet.
- As for fats, ditch the plant oils like canola and safflower, opting instead for olive oil, butter, ghee, and nut oils such as walnut and sesame. Fats are essential for proper brain function as they help transmit signals and keep the brain free of cellular debris, which can compromise clear thinking and lead to brain fog.
The Science Is Definitive: Those Who Habitually Sleep 7–8 Hours a Night Live Longer
The rule of thumb is to sleep at least seven hours, not exceeding nine; too little and too much sleep are equally harmful. The best way to find the sweet spot for you is to make it a habit and optimize the environment.
Establish a bedtime routine: drink a cup of chamomile tea, read, write down thoughts ruminating in your head, turn off the TV at least an hour before bed, and stay off your phone. Make sure the room is cool – at a maximum of 70 degrees – or consider a hot shower or bath before bed to allow for your body’s natural cooling down process while you doze off into dreamland.
Probably the Most Underutilized Tool in Your Toolbox: Hydration
The Institute of Medicine recommends thirteen eight-ounce cups of water for adult males and nine eight-ounce cups for adult females. Without adequate water, your brain, which is 75% water, loses its ability to operate efficiently, impairing memory, critical thinking, and focus. Why? Because it throws off the delicate balance in brain cells where water is responsible for transporting essential nutrients and oxygen, removing toxins and waste, and ensuring neurogenesis – the creation of new neurons.
“Just Stop Being Stressed” – Like It’s So Easy
Chronic stress reduces longevity by causing our telomeres to shorten. Telomeres protect the ends of our chromosomes; therefore, the shorter they are, the shorter our lives are. Stress also causes inflammation, which drives oxidative stress – similar to your bumper rusting – and causes the degeneration of cells.
Just take a few minutes out of each day to be in nature without a cell phone, and if warm enough, place bare feet on the ground. When noticing impending stress or increased anxiety, consider just breathing—taking ten deep breaths each day, inhaling through your nose, and exhaling through your mouth. These simple practices can help the nervous system know everything is okay, and the body will follow suit.
Dr. Thea Marx, ND, is a CT-licensed naturopathic physician practicing at Soleil Acupuncture + Naturopathic Wellness in Hamden, focusing on nutrigenomic treatment of a broad range of health concerns and diseases. She provides care to patients who experience ADHD, anxiety, depression, MS, ALS, Parkinson’s disease, cancer, cardiovascular issues, as well as other medical concerns.
If you would like to work with Dr. Marx, visit: www.soleilholistic.com or call 203.871.3262