Ten tips for a longer, healthier life

Discover ten effective strategies to promote a healthier life, longevity and enhance your overall well-being in London Mums’ insightful article.

woman jumping in the park
 

Optimise Your Sleep

Achieving seven to nine hours of sleep each night promotes muscle growth, mental alertness, and blood sugar regulation. Maintain a consistent sleep schedule by retiring and waking up at the same time daily, even on weekends. Exposure to daylight during the daytime aids in regulating your body’s internal clock. Utilising devices like smartwatches can assist in monitoring your sleep quality and duration.

Intermittent Fasting

Reset your body’s functions through intermittent fasting, alternating between eating and fasting periods. Options such as 14:10 or 12:12 fasting schedules are less restrictive and can assist in weight loss, reducing insulin resistance, and improving heart health. Refrain from engaging in strenuous exercise while fasting.

Moderate Coffee Intake

Enjoy the benefits of caffeine with moderate coffee consumption (50–300 mg/day), including heightened alertness and energy. Two cups of coffee daily may lower the risk of heart failure and safeguard liver health. Restrict coffee intake to a maximum of 2.5 cups per day.

Breathwork

Incorporate breathwork into your routine to manage stress and enhance oxygenation. Deep, slow breathing promotes relaxation and increases oxygen intake to cells. Try inhaling for 4 seconds and exhaling for 6 seconds, repeating for 10 minutes twice daily.

Hydrate the skin regularly

Maintain youthful skin by staying hydrated, using sunscreen, and consuming an antioxidant-rich diet. Integrate collagen-boosting foods like bone broth, berries, and leafy greens into your meals. Additionally, consider skincare products containing retinoids or peptides to diminish wrinkles and enhance skin elasticity.

Stay Active

Partake in regular physical activity to uphold overall health and longevity. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, along with muscle-strengthening activities twice weekly. Consult with a healthcare professional before embarking on any new exercise regimen.

Ice Cold Plunge

Submerge yourself in cold water to harness the benefits of cold-water therapy. Aim for 11 minutes of cold-water exposure per week, split into three-minute sessions. Research indicates that temperatures ranging from 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) are optimal for alleviating muscle soreness, inflammation, and stress. Cold plunges can also enhance circulation, improve sleep quality, and bolster the immune system.

Regular Saunas

Indulge in the cardiovascular benefits of saunas by subjecting yourself to temperatures between 175-195°F (80-90°C) with 10-20% humidity for a minimum of 30 minutes, thrice weekly. Sauna sessions elevate heart rate, blood flow, and cardiac output, resulting in reduced blood pressure and enhanced cardiovascular health.

Himalayan Salt in Water

Maintain electrolyte balance by adding a teaspoon of mineral-rich Himalayan salt to a litre of water daily. This aids in supporting kidney and liver function, detoxifying the body, and boosting metabolism.

Regular Blood Testing

Monitor your health by scheduling routine blood tests to assess levels of glucose, calcium, cholesterol, and electrolytes. These tests aid in evaluating heart health, diabetes risk, and organ function. Aim for at least one blood test annually to detect any health issues early.

 

By integrating these tips into our lifestyle, we can promote a healthier life and enhance our overall well-being.

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