We all know that aging gracefully isn’t easy. However, there are some simple steps you can take right now that will drastically improve your health and quality of life.
In this blog post, we’ll explore longevity rules that will help you live a longer, healthier life. Let’s get started!
Table of contents
- 1. Limit Alcohol to Once a Week
- 2. Avoid Screens While Meals
- 3. Spend at least 15 Minutes in Nature
- 4. Exercise for at least 20 Minutes Daily
- 5. Make 7-8 Hours Sleep an Everyday Priority
- 6. Eat Only When You are Hungry
- 7. Eat Plant Based Foods 3/4 Times
- 8. Reduce Refined Sugar and Salt Intake
- 9. Avoid More than 50 Minutes of Inactivity
- 10. Meditate for 10 Minutes Every Single Day
- 11. Practice Intermittent Fasting Once a Week
- 12. Say 5 Positive Affirmations Every Morning
- 13. Finish Your Meals at least 3 Hours Before Bed
- 14. Never Go More than 2 Days Without Workout
- 15. Wakeup And Sleep at the Same Time Every Day
- 16. Do a 10 Minute Walk After Each Meal
- 17. Don’t Overthink on Small Things
- 18. Fill Your Stomach Only About 80%
- 19. Surround Yourself With Good People
1. Limit Alcohol to Once a Week
If you’re looking to live a healthier life, limiting your alcohol intake to once a week is a great way to start. Alcohol is a major contributor to weight gain, liver disease, and other health problems, so by limiting your intake to once a week you’ll be taking big steps in the right direction.
Here are some tips to help you stick to your weekly limit:
Start by planning your week ahead. Make a list of all the places you will be drinking alcohol and note the timeframes during which each drink will be available. This will help you avoid drinking during times when you don’t want to (like during the morning or evening when you’re trying to avoid drinking alcohol and eating unhealthy foods)
Next, avoid drinking on empty stomachs. Drinking alcohol causes your stomach to empty more quickly, which means that you’re more likely to overeat later on. Eating something before drinking will help to slow down the digestion process and help to avoid overindulging later on.
Make sure to drink plenty of water while drinking alcohol. Alcohol dehydrates you, which can lead to weight gain and other health problems. Drink enough water to compensate for the water that’s lost from drinking alcohol
Finally, don’t drive while intoxicated. Alcohol impairs your ability to drive, which can lead to dangerous consequences. If you have to drive, limit your alcohol intake to one drink per hour.
2. Avoid Screens While Meals
When you’re eating meals, it’s important to keep in mind the health benefits that can be gained by avoiding screens while eating.
Screen time has been linked to a number of negative health consequences, including obesity, diabetes, mental health problems, and even cancer. In fact, a study published in the journal Pediatrics found that kids who spend more than two hours a day on screens are twice as likely to be obese as kids who spend less time on screens.
There are a number of benefits to eating meals in front of a live, in-person person instead of a screen. For one, it’s easier to connect with others and to have a conversation while eating. It’s also more social and can help build relationships. Additionally, when you’re eating with others, you’re more likely to be mindful of how much you’re eating and to stop when you’re full.
If you’re struggling with keeping track of how much you’re eating or if you find yourself reaching for a screen instead of eating, try some of these tips to help you break the habit:
Keep a food journal to track what you’re eating and how much.
Set mealtime boundaries so that you know how much time you have to eat and how much time you have to finish your meal.
3. Spend at least 15 Minutes in Nature
Nature has a lot to offer when it comes to our health. Spending at least 15 minutes in nature daily can have a positive impact on your overall well-being.
Here are some of the benefits:
- Increased energy.
When you’re in nature, you’re more likely to have a positive energy boost. This is because you’re away from the hustle and bustle of everyday life and you’re surrounded by natural scenery that can energize you.
- Better sleep.
Spending time in nature has been shown to improve your sleep quality. This is because nature has a calming effect on the body and can help you relax.
- More balanced moods.
When you’re in nature, you’re more likely to have a balanced mood. This is because you’re away from the stresses of everyday life and you’re surrounded by calming sounds and smells.
- Improved mental focus.
Spending time in nature has been shown to improve your mental focus. This is because you’re more likely to be outside in fresh air and you’re more likely to be moving around. This exercise helps to keep your brain active and functioning at its best.
- Increased self-awareness.
When you’re in nature, you’re more likely to be more self-aware. This is because you’re more likely to be paying attention to your surroundings and how your actions impact the environment.
- Greater appreciation for life.
When you’re in nature, you’re more likely to appreciate life more. This is because you’re more likely to be surrounded by natural beauty that can inspire you to be more grateful for what you have.
4. Exercise for at least 20 Minutes Daily
Exercise is important for your physical and mental health. It can give you more energy, develop more muscles, and help you lose weight. Exercise can also lower your blood pressure and cholesterol, improve sleep, and reduce stress.
Exercise can help manage your diabetes, improve cardiovascular health, and reduce the risk of some forms of cancer.
There are many benefits of exercise, but not all of them have been scientifically proven yet. However, some studies have shown that exercise can improve the health and wellbeing of older adults.
Regular exercise can help you prevent or delay certain diseases, such as cardiovascular disease, diabetes, and some types of cancer. Exercise can also reduce the risk of heart disease and stroke.
Exercise can also reduce the risk of some types of cancer. In one study, researchers found that people who were physically active were at lower risk of developing bladder cancer than people who were not.
5. Make 7-8 Hours Sleep an Everyday Priority
The human body needs rest to function. Sleep allows your body to repair itself. It also acts as a time for your body’s hormone levels to regulate, which helps your body functions normally.
On the other hand, lack of sleep can have negative effects on your body. It can cause health problems such as high blood pressure, weight gain, and heart disease. It can also affect the way you perform at work or school.
For these reasons, it’s important to make 7-8 hours sleep an everyday priority.
Here are some tips to help you make better sleep habits:
Create a bedtime routine. A bedtime routine will help your body wind down and prepare for sleep. It should be relaxing and help you fall asleep faster.
Here are some of our suggestions:
Take a warm bath. A warm bath can help relax your muscles and prepare you for sleep.
Don’t eat a large meal right before bed. Eating a large meal just before bed can cause you to feel uncomfortable, which can make it even harder to fall asleep.
6. Eat Only When You are Hungry
Eating only when you are hungry is one of the most effective ways to improve your health.
Eating when you are hungry helps your body burn fat more efficiently, reducing the amount of calories you consume and helping you maintain a healthy weight.
Eating when you are hungry also helps prevent overeating and weight gain. When you are hungry, your body releases hormones that tell your brain that you are getting enough food. Because of this, you are less likely to overeat (which can lead to weight gain).
Eating only when you are hungry for a healthier life also helps you avoid overeating on unhealthy foods. When you are hungry, your body signals your brain that it needs food. As a result, your brain releases hormones that tell your body that it needs energy. When your body does not get the calories it needs, it releases hormones that tell your body to store fat.
Eating only when you are hungry is effective at helping you lose weight and improve your overall health. However, eating only when you are hungry can be difficult, especially when you are first starting to do so.
7. Eat Plant Based Foods 3/4 Times
Eating plant based foods 3/4 times a day can help us live a healthier life.
Here are some reasons why:
a. Plant based foods contain ingredients that are important for our health.
b. Plant based foods contain nutrients that are good for our heart and blood vessels.
c. The vitamins, minerals, and phytochemicals in plant based foods can help lower cholesterol and blood pressure, reducing the risk of heart attack and stroke.
d. Plant based foods also help lower blood cholesterol levels. The fibre in plant based foods has a positive effect on our digestive system, which helps lower blood cholesterol levels.
e. Plant based foods also contain antioxidants that reduce the risk of cancer. The antioxidants in plant based foods help remove free radicals from the body, reducing the risk of cancer.
f. Plant based foods also contain nutrients that are good for our bone health. The nutrients in plant based foods help strengthen bones and prevent osteoporosis.
8. Reduce Refined Sugar and Salt Intake
Reducing your intake of refined sugar and salt can have a significant impact on your overall health. Not only are these foods loaded with calories and sodium, but they also have a variety of negative effects on your health.
Refined sugar is a major contributor to obesity and diabetes, and it can also lead to heart disease, stroke, and other chronic conditions. In addition, too much salt can cause high blood pressure, heart problems, and other health problems.
If you’re looking to reduce your intake of these unhealthy foods, there are a few things you can do.
First, try to cut down on your intake of refined sugar and salt by eating more whole foods.
Second, make sure to read the ingredients list on food labels and avoid foods with a lot of added sugar or salt.
Third, try to cook foods from scratch using less salt and sugar.
Fourth, take the time to enjoy food rather than eating it to escape from the kitchen.
Fifth, track your food intake and see where you can make adjustments to make sure you’re getting the most benefit from your food choices.
9. Avoid More than 50 Minutes of Inactivity
An inactive lifestyle has been linked to a number of health problems, including cardiovascular disease, diabetes, and obesity.
An inactive lifestyle can also lead to fatigue, reduced energy, and a decline in mental performance.
If you spend more than 50 minutes sitting or resting, you may not be getting enough exercise, which can affect your health.
However, sitting or resting for too long isn’t the only factor that can affect your health.
Other activities, such as commuting or driving, can also contribute to your inactivity levels.
10. Meditate for 10 Minutes Every Single Day
Meditation has been shown to be beneficial for both your mental and physical health. It can help improve your concentration, increase your tolerance for stress, and even help you lose weight.
So what’s the best way to meditate? There is no one right way to do it, but there are a few tips that will help.
First, find a comfortable place to sit or recline in. You don’t need to be in a quiet place; in fact, some people find that meditating in busy environments can be more productive. However, make sure that you are comfortable and that the environment is distraction free.
Next, focus on your breath. When you are breathing in, focus on the air entering and filling your lungs. When you are breathing out, focus on letting the air leave your body. Try to focus on your breath for 10 minutes at a time and see how it affects your mind and body.
Finally, be patient. It can take some time to get used to meditation, and you might experience some beginner’s errors (like thinking about the wrong thing). Don’t be discouraged; these errors are what will help you learn and grow as a meditator.
Meditation is a valuable practice, and by incorporating it into your daily life, you can improve your health and well-being.
11. Practice Intermittent Fasting Once a Week
Intermittent fasting is a technique that has been practiced for thousands of years and is becoming more popular all the time.
The basic idea behind intermittent fasting is to cycle between periods of fasting and eating. On fasting days, you don’t eat anything, and on eating days, you eat a normal diet. Typically, the fasting period is shorter than the eating period, but you can vary the lengths of each as you see fit.
There are a few benefits to intermittent fasting that are worth considering. First, it can help you lose weight. Studies have shown that people who fast regularly tend to have lower body weights and abdominal fat levels than those who don’t fast. This is likely because fasting causes the body to burn more calories, and those calories are usually stored in the form of fat.
Second, intermittent fasting can improve your health overall. It has been shown to reduce the risk of chronic diseases such as cancer, heart disease, and diabetes. In fact, one study showed that people who fasted for 12 weeks had a lower risk of death from any cause than those who didn’t fast.
Finally, intermittent fasting is a great way to train your body and improve your fitness routine. By alternating periods of fasting and eating, your body has to adjust and adapt, which leads to better overall health and fitness. So if you’re looking to improve your overall health and fitness, try intermittent fasting once a week for a healthier, more energetic life.
12. Say 5 Positive Affirmations Every Morning
Every morning, before you start your day, take a few minutes to say five positive affirmations to yourself. These will help you have a healthier life, and you’ll be surprised at how much better you feel overall.
Here are five simple affirmations to get you started:
- Today, I am healthy and happy.
- I am positive and optimistic, and I will take action in accordance with my positive mindset.
- I am creating the life I want, and I am taking responsibility for my own happiness.
- I am healthy and safe, and I will not let anything or anyone bring me down.
- I am grateful for all the wonderful things in my life, and I will continue to be grateful every day.
13. Finish Your Meals at least 3 Hours Before Bed
It’s no secret that finishing our meals at least three hours before bed helps us feel fuller and healthier throughout the day. But how does eating late at night actually impact our health?
There are a few reasons why eating late at night may not be ideal for our health. For one, eating late at night may result in increased levels of ghrelin, a hormone that signals the body to store more food. This can lead to weight gain and an increased risk for obesity and other chronic diseases.
Additionally, eating late at night may also result in lower levels of leptin, a hormone that signals the body to burn fat. This decrease in leptin can lead to an increased risk for weight gain, diabetes, and other chronic diseases.
So why is it so important to finish our meals at least three hours before bed? The best way to avoid these negative health impacts is to stick to a healthy, balanced diet that includes plenty of fruits and vegetables and to avoid eating late at night. By doing so, we’ll be able to enjoy our meals and live a healthier life.
14. Never Go More than 2 Days Without Workout
When it comes to being healthy, it’s important to never go more than two days without working out. This keeps your body functioning at its best and prevents any health problems from developing.
The best way to make sure you’re getting the most out of your workouts is to follow a consistent routine. This means scheduling your workouts into your calendar and sticking to them as much as possible.
If you find yourself struggling to stick to a routine, try incorporating some of the following tips into your workouts:
–Add a cardio component to your workouts. This can be anything from running to hiking to biking to boxing.
–Add in some weightlifting. This can be done with weights that you’re comfortable with and can do at a moderate intensity.
–Add in some aerobic exercise. This can be anything from swimming to biking to walking.
–Add in some resistance training. This can be done with weights or resistance bands.
If you’re feeling overwhelmed or can’t seem to find time for a workout, try incorporating some of these workouts into your day instead:
–Do some cardio before you start your work day. This will help clear your mind and get you ready to focus on the task at hand.
–Do some resistance training after your work day. This will help you relax and decompress.
–Do some aerobic exercise before bed. This will help you fall asleep and wake up feeling refreshed.
–Do some resistance training after bed. This will help you wake up feeling energized and ready to take on the day.
15. Wakeup And Sleep at the Same Time Every Day
The National Sleep Foundation recommends that adults should get seven to nine hours of sleep a night. But when it comes to getting the right amount of sleep, there are many factors that can influence one’s sleep schedule.
One of these factors is whether or not you have a consistent wakeup time. Consistent wakeup time means that you wake up at the same time every day, even on weekends or days off. This allows your body to adjust its internal clock and wake up at the same time each morning so that it can be ready for work, school or other activities throughout the day.
Consistent wakeup times may also help in preventing obesity. In a study conducted by researchers from Harvard Medical School in Boston, MA, researchers found that people who always woke up at the same time had lower levels of abdominal fat than those who woke up at different times during the day or didn’t set an alarm clock at all!
16. Do a 10 Minute Walk After Each Meal
It’s not always easy to get up and go for a quick walk after dinner, but it’s so important.
Walking helps you digest your food more quickly and also increases circulation, which can help with weight loss. It’s also a great way to add variety into your day and will help you feel better when you’re sick or have a bad day at work.
If you’re short on time, try walking in place instead of jogging. Just make sure you don’t get too hot or sweaty!
17. Don’t Overthink on Small Things
The healthiest people in the world don’t obsess over every tiny detail of their life. They don’t spend hours pondering exactly what they can do to live a healthier life. They just do it because they love it and feel good about making a positive change in their lives.
This is how I’ve been able to eat so much better, lose weight, get stronger and be happier with my life. If you want to make changes in your life, don’t overthink them; just do them.
18. Fill Your Stomach Only About 80%
To stay healthy, you need to eat a variety of foods. You should also try to avoid eating too much at one time. Eating too much can lead to over-consumption of calories, which can cause weight gain and obesity.
It is true that we all want to lose weight, but the truth is that if you want to be healthy, you should try to lose weight gradually by eating plenty of vegetables and fruits instead of junk food or fast food.
19. Surround Yourself With Good People
It’s common to think that people who are happy are healthier than those who aren’t. But it’s not quite that simple.
In fact, research shows that many of the benefits of being happy come from the social relationships we have outside our families and close friends — in other words, our “social network.”
The more people you spend time with, the more likely you are to get regular exercise, eat well and maintain a healthy weight. Social support has been linked to lower blood pressure, improved heart health and better mental health.
So how do you build a healthy social network? Here are some tips:
1) Find an activity that brings you joy
2) Make sure everyone in your group gets along
3) Be active together (walking is always a good option)
These longevity rules aren’t complicated, but they can make a big difference in your health and happiness.
I hope this post has been helpful to you! If you have any questions about the longevity rules or my suggestions, please let me know in the comments below. I’d love to hear from you!