05/12/2023
These 5 lifestyle habits could significantly reduce your risk of serious diseases & increase the longevity
These 5 lifestyle habits are:
1. Calorie restriction
2. Aerobic exercise
3. Strength training
4. Adequate protein intake
5. Sleep
Calorie restriction (CR)
· CR means taking fewer calories, or reducing carbohydrate intake,
· Prefer complex carbohydrates over empty calories,
· CR can be achieved by reducing “feeding window”- by consuming foods within a shorter period of time. Simplest method is delaying breakfast time and having dinner earlier.
· Intermittent fasting (IF) is another method to reduce calorie intake. The commonest type of IF is 16:8 (having food during 8-hour eating window, and fasting for the remaining 16 hours).
Aerobic exercise
· Brisk walking, running, cycling, swimming are common forms of aerobic exercises,
· For these activities to be effective, the HR should increase to about 75% of maximum HR,
· Continue these activities for a minimum of 20 minutes per day and on 5 days a week.
Strength training (ST)
· Can be done by using self-body weight, resistance bands, dumbbells or machines;
· Can be done at home or gym,
· Aim for about 2-3 ST sessions per week (30 min per session).
Adequate protein intake
· For adults (>18 years of age), the recommended protein intake is 1 gm, 1.3 gm, and 1.6 gm per kg body weight for people engaged in minimal, moderate and intense physical activity, respectively.
· Adequate protein intake along with ST helps to preserve muscle mass and prevent sarcopenia,
· Animal-source proteins are preferable (over plant-sourced proteins).
Sleep
· Aim for 7-8 hours of night sleep,
· Afternoon nap (if you take), should be lesser than 30 minutes.
Take home message: Incorporate these 5 lifestyle habits to prevent serious diseases and live longer and healthier.
