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The Nine Habits of Highly Healthy People
We don’t yet have the perfect formula for longevity, happiness, and physical health, but a little careful consideration of the massive research on health and longevity reveals that planting nine basic habits will significantly increase your chances of a long, good and happy life – in a strong, healthy and weighty body.
- Eat your vegetables. No joke – and I’m talking at least 9 servings a day. Unless you’re following the strictest phase one of the Atkins Diet, you should be able to eat 60-120 grams of carbs per day (depending on your weight and exercise level), and you won’t have to eat a full bowl. spinach to reach that amount. Every major study on tall, healthy people shows that they eat a ton of plant-based foods. Nothing provides antioxidants, fiber, flavonoids, indoles, and the whole pharmacy of disease-fighting phytochemicals like things grown in rich soil.
- Eat fish and/or take fish oil. Omega-3s found in cold water fish like salmon deserve the title of “health molecule of the century.” They reduce the risk of heart disease, lower blood pressure, improve mood and are good for the brain. And if you’re pregnant, they might make your baby smarter!
- Connections. And I’m not talking about the internet. In almost every study of people who are healthy and happy in their 9th and 10th decades, social relationships are one of the “major activities” in their lives. Whether it’s church, family, volunteer work, or community, find something you care about that’s bigger than yourself that you can relate to. and that includes other people (or animals) — will extend your life, increase your energy, and make you happier — every time.
- Take a day. At least 10-15 minutes three times a week. Interestingly, a recent study showed that the four healthiest places on earth where people live the longest are in sunny climates. The sun improves your mood and levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D—a vitamin most people don’t get enough of.
- Sleep well. If you’re low on energy, gaining weight, feeling dizzy and depressed, guess what? Chances are you’re not sleeping long enough or well enough. By “good” sleep, I mean uninterrupted sleep, in the dark — without the television on, in a peaceful environment. Nothing recharges, recharges and reboots the system like 7-9 hours of sleep. Hint: start with an early bedtime. And if you have a computer in the room, get it out!
- Exercise every day. Forget things for 20 minutes three times a week. Long-term people do things like farm work at 4:30 in the morning! Our paleolithic ancestors walked an average of 20 miles per day. Our bodies are designed to function properly. New research shows that walking just 30 minutes a day not only reduces the risk of serious diseases, but can also grow new brain cells!
- Practice gratitude. By making a list of things you are grateful for, you focus your brain on positive energy. Gratitude is incompatible with anger and stress. Practice using your underutilized “right brain” and spread some love. Focusing on what you’re grateful for—even for five minutes a day—has the added benefit of being one of the best stress-reduction techniques on the planet.
- Drink red wine or eat grapes. Resveratrol in dark grapes is being studied for its effect on life extension, which it seems to do for almost every species studied. (So does eating about a third less food.) If you have a problem with alcohol, you can get resveratrol from grapes, peanuts, or nuts. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)
- Remove the sugar. The number one enemy of vitality, health and longevity is not fat, it is sugar. The effect of sugar on hormones, mood, immunity, weight, and possibly even cancer cells is huge — and it’s all negative. As long as you can eliminate it from your diet, you will add years to your life and life to your years.
This list may not be complete and may not be complete, but it is a start. As my dear grandmother used to say, “No pain.” None of these “habits” will hurt you, all of them will benefit you, and some can make the difference between life and death.
And it’s never too late to start planting them.
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