8 Key Habits for Ageless Longevity

 

ONE: An Attitude of Gratitude

The first thing to check is your mental state. Are you feeling happy and optimistic? If not, a quick re-set can be accomplished in no time by keeping a gratitude journal for a few weeks.

If you prefer to use technology there are even apps available so you can record 3-5 things for which you are grateful on a daily basis. There is scientific evidence to support that this habit will help you feel happier.

I love looking back on what I appreciated most – in my case, it is usually food!

 

TWO: Hydration

There is no need to go overboard, but it is important to be conscious of your hydration levels throughout the day. Coffee and sodas do not count, since they are actually dehydrating.

Herbal tea is delicious and hydrating. Chugging several glasses of water (bonus for your liver if you add some freshly squeezed lemon juice) first thing in the morning is a great idea.

Eating lots of raw fruits and vegetables will also contribute to your hydration, so make sure and get in lots of salads and smoothies.

If you do not love drinking water, try marinating some fruit in the fridge to make it more appealing – I like watermelon, cucumber, citrus, mint/basil and berries or a combination of fruits and herbs. This will contribute some vitamins and flavour without sugar to your water.

 

THREE: Exercise

If you want to look great as you age, exercise is non-negotiable. Progressive resistance exercise is particularly important for your bones and muscles. That doesn’t mean you have to become a gym rat, but body weight exercises like squats, pushups, planks and burpees will get you similar (and perhaps even better) results than a circuit on machines.

Get the blood flowing! A daily walk is soothing, energizing and great for your mind and body. If you prefer rebounding, biking, or swimming (although the latter two are less beneficial for the bones) go for those activities instead. Exercise also boosts your metabolism and helps with weight control.

A bonus it that with regular exercise, your taste in food starts to shift with things like salads, vegetables and smoothies taking on a new appeal.

 

FOUR: Be Social

Get off the computer and meet up with an actual, real-life friend. Maybe even have a get-together at your house. Have a few laughs. Build community around your interests. Join a group. Studies show that longevity is connected to social engagement.

 

FIVE: Sleep

Get enough! Good sleep hygiene includes turning off all screens a couple of hours before bed (which should ideally be around 10 pm), get some blackout blinds, no LED lights in the bedroom, cool room temperature and a hot bath to calm down before slipping between the sheets.

If you are still having trouble, make sure you are not drinking caffeine after 11 am (or eliminate entirely) and cut out alcohol too since it will make you sleepy but then you will awaken a few hours later in the middle of the night.

There are some natural herbs and supplements that can help if these measures are not enough: Relora, passionflower, skullcap, magnesium, and melatonin are only a few of the many options that can be judiciously utilized. All of these supplements are best recommended by a nutritionist or naturopath to find what will work best in your case.

 

SIX: Sunshine

In the few months of warm weather we have here in Canada, it is important to get outside and soak up some sun during the early or later hours when risk of burning is less. Don’t overdo it though, a burn is never a good thing.

If you are very fair, this may mean as little as 10 minutes with exposed skin – however, keep your face covered, wear a hat and/or use some chemical free sunblock to ward off facial lines.

If you live in a wintery northern climate like I do, get your Vitamin D levels checked. Many people do not have optimal levels of this important nutrient, which can adversely affect your health. Make sure to take a supplement of at least 1,000 I.U. per day (more if your levels are low).

 

SEVEN: Probiotics

Fermented foods like Miso, naturally fermented sauerkraut (available in the refrigerator section of many stores), tempeh and kefir (if you tolerate dairy products) are a few examples of probiotic rich foods to have on a daily basis. They are much more potent than probiotic capsules.

 

EIGHT: Essential Fatty Acids

You need these for your skin, brain and your cardiovascular health. If you eat fish, wild salmon is a good source. Plant-based options (that can be less efficient for some people) include flax, hemp, walnuts and chia. You can also take fish, algae or krill oil supplements if you need to quickly improve your fatty acid levels due to symptoms of deficiency.