7 Ways To Add ‘Years And Years’ To Your Life, Experts Say – Eat This, Not That

The road to longevity is something we can all accomplish with discipline and dedication. It’s no secret that diet and exercise are key to surpassing the average life expectancy of 78 years, but there are other things that help us get through our golden years well. Eat this, not that! Health spoke to experts who share their tips for living a long, healthy life. Read on – and don’t miss these to protect your health and the health of others Sure signs you already had COVID.

dr Jeff Gladd, MD, Physician of Integrative Medicine and Chief Medical Officer full text tells us, “Reducing stress also likely plays a significant role in longevity. Cortisol, the body’s stress hormone, tends to increase blood sugar and blood pressure, which indirectly contributes to the risk of heart attack and stroke. A 2020 Finnish study estimated that high stress shortens life expectancy by 2.8 years. Relieving the burden of stress is individual, so there are a variety of ways integrative practitioners help patients reduce that burden. Lavender indispensable Oil has a good collection of research on reducing stress, anxiety, and even blood pressure. Another therapy to reduce stress is mindfulness. Mindfulness is a potentially effective therapy for reducing stress and increasing awareness of our minds and bodies to prevent the uncontrollable train of stressful thoughts and feelings that so often tax the cardiovascular system. There are a number of apps that I often recommend patients try to help them develop a habit of mindfully pressing pause in their daily routine.”

dr Cherie P.Erkmena thoracic surgeon and director of the lung cancer screening program at Temple University Hospital and professor of thoracic medicine and surgery at the Lewis Katz School of Medicine at Temple University, reminds us, “Cigarette smoking is the #1 risk factor for lung cancer, even if you have been in the past If you have smoked, quitting at any age can reduce your risk of lung cancer Analysis 2018 of the landmark Framingham heart study, researchers at Vanderbilt University Medical Center found that ex-smokers who quit more than 15 years ago have about the same risk of lung cancer as non-smokers. Consult your doctor for more information on smoking cessation programs.”

Francine WaskavitzMS, SLP, IHNC, Owner of Longevity Coaching, explains: “If you want to live longer, you have to really focus. Chronic stress is toxic to your health. Expressing gratitude was shown to lower blood pressure and increase your happiness and overall mental health.”

Kent Probst, Personal Trainer, Kinesiotherapist and Bodybuilder long healthy life says: “Strength training produces an enzyme that contributes to longevity. The enzyme is AMPK. It stands for adenosine monophosphate-activated protein kinase. AMPK works at the cellular level to reduce your risk of cardiovascular disease and diabetes. It also reduces your risk of cancer and helps control weight gain, to name a few benefits. You increase AMPK activity in your muscles during strength training.”

dr Dave Candy, PT, DPT, OCS, ATC, CMTPT, FAAOMPT states, “A heart-healthy diet high in fiber, vitamins and minerals and low in saturated fat and cholesterol reduces the risk of heart disease, diabetes and other major causes of death.”

Trista BestMPH,RD,LD says: “There are two main causes of accelerated aging that occur on the skin; excessive unprotected sun exposure and advanced glycation end products (AGEs). AGE is formed when sugars combine with fat or protein. This description describes most processed convenience foods such as potato chips, baked goods, and ice cream, to name a few. These products accelerate aging and also lead to poor gut health. Both side effects are detrimental to general health. Vitamins and supplements provide the body with antioxidants that counteract this damage through vitamins, minerals and phytonutrients. Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing platelets from clumping together. Chronic low-level inflammation causes oxidative stress in the body, leading to many of the chronic diseases common in western countries. Among the most common of these conditions caused and/or exacerbated by inflammation are heart disease, obesity, and most importantly, aging.”

Niraj Naik – a certified pharmacist turned holistic health expert and founder of the International School of Breathwork soma breath shares, “When using a set of core pranayama principles, a slower air flow is caused. This leads to increased CO2 levels and a more efficient oxygen supply to body tissues. Contrary to our societal belief that CO2 is not good for the body, the opposite is actually true. In fact, ancient wisdom speaks of the amazing benefits of CO2 and the importance of increasing its levels in order to realize our potential.

Breathwork that helps with longevity6254a4d1642c605c54bf1cab17d50f1e

• heart health: Improves blood flow through vasodilation and new blood vessel growth.
• brain health: Blood flow to organs that consume a lot of oxygen, such as the B. the brain. This exercise can improve cognitive function, memory, and even activate dormant parts of the brain.
• Anti-Aging/Longevity: Can activate stem cells into circulation to regenerate cells in your body.
• persistence: Improve fitness and endurance by producing more red blood cells, new blood vessels and increasing blood flow to your organs.
• Rapid targeted healing: Combined with additional visualization exercises, you can create a healing response in your body for faster healing. This is very useful, for example, if you have a cut on your body.

Steps for Breathwork

1. Do this in the morning on an empty stomach.
2. Sit or lie down in a comfortable position. Place the pulse oximeter on your fingertip if you use one.
3. Breathe in fully through both nostrils and fully fill your lungs with oxygen. Imagine breathing into your back and fully expanding your abdomen and chest.
4. Then, when you reach the peak of your inhalation, just let go. Let your exhale be effortless and allow the natural weight of gravity to release the air.
5. When you have reached the bottom with the exhale, breathe in completely again. This should create a continuously connected rhythmic breathing pattern. Imagine your lungs are like bellows, breathing in more oxygen to keep the fire burning brighter.
6. Do 20-30 reps until you feel tingly or light-headed. You will see your SpO₂ readings increase to 99% or 100%, indicating you are fully oxygenated.
7. Then exhale without letting any air in your lungs and hold your breath for as long as you can. When you feel you’ve exhaled as much as you can, make a hissing sound to get the last of the oxygen out of your lungs. It may feel a little uncomfortable at first, but you’ll get used to it as you practice.
8. After holding your breath for about 90 seconds, you’ll find that your blood saturation drops rapidly. At first, do this part of the exercise gradually and slowly until you can comfortably drop your saturation below 90%. This is usually enough to trigger the positive stress response in the body. About 80% is when the magic begins and stem cells start circulating in your body.
9. If you really can’t hold your breath, take short, quick breaths in through your nose and quickly breathe out completely, making a hissing sound to get all the air out of your lungs. This lowers your oxygen levels even further. You can repeat this a few times until you feel comfortable.
10. Perform at least 2 rounds of the full sequence outlined above.
11. During the breath hold phase, you put yourself in a deeply relaxed meditative state. Use this time to visualize stem cells moving through your body and getting to the areas where you want to generate new cells or heal.”

Heather Neugen