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#1 » by ItuGlobal (β2741) » December 5th, 2017, 11:37 pm

I'm only 26, and am not a doctor, so I'm in no place to tell people how to live to 100. But this is a subject that interests me, and I read a lot about it.
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I would suggest starting with a plan like the below:

1. Speak with your doctor and assess your current health situation. Assuming that there are no major outstanding health issues, get some extra labwork done that your doctor might not suggest:

- Fasting blood glucose
- Fasting insulin
- Hemoglobin A1c
- C-Reactive Protein
- Vitamin D-Hydroxy
- HDL / LDL Cholesterol
- Omega-3 vs Omega-6 fat ratio

Keep in mind the lab reference values are usually very conservative and cover a wide range of subjects. You'll probably want to do a little research and find the ideal levels for yourself. For example, with fasting blood glucose, most labs reference 60-99 mg/dL as normal when 60-80mg/dL is ideal, and people with greater than 80mg/dL are often on their way to developing some form of insulin resistance.

2. Move away from a western diet. Stop eating sugars and refined carbohydrates. (Try to get over the western concept of "breakfast foods.") Make vegetables the base of your diet, around 10 servings per day, not including root vegetables which are high in sugars and carbohydrates (potatoes, carrots, etc ...). Limit intake of high glycemic index fruits (watermelon, pears, apples, grapes). Eat wild fish and lean meats. Sugar, when abused, is really bad for you.

Since this kind of vague, but here is a sample diet for a day:

Breakfast: Wild salmon, small portion of brown rice, green tea, pickled vegetables

Lunch: Vegetable medley salad (spinach, peppers, onions, garlic, a little carrot, raddish, broccloli, feta cheese, olive oil, vinegar)

Dinner: Green-tea glazed chicken, black beans, salsa.

3. Practice caloric restriction. Of the above food limit total caloric consumption to about 85% of what is necessary to mainain an ideal weight for your height. If this is difficult, consider fasting one day a week or doing daily 12-hour mini-fasts, such as not eating between 9pm and 9am.

4. Stop drinking all sweetened beverages, including fruit juices. Instead of drinking a glass of orange juice, just have an orange. Instead, drink lots of purified water and green tea if possible. If you have the genetic marker for a slow caffeine metabolism, limit caffeine consumption as much as possible. Try to stay away from artificial sweeteners, though if necessary, use stevia extract.

5. Get in shape. 30 minutes of light cardio 3-4 times a week and weight resistance training 2-3 times a week seems to be beneficial. Consider walking to work if possible. Too much exercise can wear your joints, so seek a balance.

6. Once all the above steps have been completed, consider a vitamin supplement regemin to address any inbalances. For most people, this is a basic multivitamin, supplemental Vitamin D, and fish oil. Women may also need calcium. Also consider supplemental aged garlic, green tea, and pomegranate extracts.

7. Reduce stress. Don't sleep next to your blackberry. Go outside, have fun, laugh, be with friends. All octogenerian societies have very strong and supportive social networks. We're not sure why, but being socially engaged seems to correlate heavily with longevity.

8. Remove contaminants. Get an air filter for your house. Limit chemical use and dry cleaning.

Remember: nobody is perfect, but following these principles as much as possible seems to be what most modern research suggests can lead to increased longevity.

Good luck.
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#2 » by eMade (f) Premium (β37376) » December 6th, 2017, 6:08 am

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