01/04/2025
Resolutions That Can Add Years to Your Life
Check out these science-backed ways that will boost longevity.
• Try giving alcohol a break. A “Dry January” is a great time to lose the booze and improve your health. Alcohol-related deaths have doubled in the past 20 years and experts say that heavy drinking is a leading risk factor for early death, heart attack and stroke.
• Get social. That doesn’t mean spending more time on social media, but actually getting together with friends. Socialization has been linked to increased longevity by boosting mental and physical health,
• Practice gratitude. Science has discovered the multitude of health benefits derived by practicing gratitude on a regular basis. Start by writing down a few things you are grateful for every day.
• Walk a little more than you did in 2024. You don’t have to hit the gym to get healthy exercise. Increase your step count by parking farther away in the parking lot, marching in place as you watch television or walking to the grocery store more often.
• Pray. Even a few minutes of daily prayer will reduce stress and lower inflammation. Lower stress levels correlate with a lower risk of disease and increased longevity. Stay connected to God!
• Eat more probiotics. Gut-friendly foods can reduce the risk of heart disease and other illnesses, probiotics and enhance immune function as well. Foods rich in probiotics include yogurt, sauerkraut, tempeh, miso, and kimchi.
• Stay hydrated. Drinking more water can help lower the likelihood of developing many chronic conditions, improve overall health and lead to a longer life. Dr. Dana Cohen, co-author of the book Quench, says that proper hydration is “the single most important step you can take to treat and prevent chronic disease.” Start your day with a tall glass of water. Your ultimate goal is to take half your body weight in pounds and drink that many ounces of water daily. For example, you weigh 160 pounds then shoot for 80 ounces of water daily.
• Eat a diversity of foods. The Centers for Disease Control and Prevention says that only about one in 10 adults eats enough fruits and vegetables daily. Each meal should contain a rainbow of colorful fruits and veggies to boost health and longevity. Focus on eating more plant-based meals in the new year and fewer processed foods. Add berries for breakfast, salads for lunch and steamed vegetables for dinner to start.
• Establish a good sleep routine. You need 7 to 9 hours of sleep daily for optimum cardiovascular health for adults, and more for children depending on age. Try to keep the same sleep schedule daily and no electronics in the bedroom!
• Cut back on sugar. Too much sugar has been linked to chronic inflammation and an increased risk for diabetes and heart disease. Sugar is found not only in sweet treats and soda, but in many of the other food products we buy especially processed foods. Check labels and select foods with minimal amounts of added sugar.
Happy New Year from us at nolimitchiro.com
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