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Tips To Live Longer
The
following article is a small excerpt from one of my books.
I hope you’ll want to learn more and let me help you to get
into the best shape of your life.
It's
simple: Employ these simple strategies now and add years to your life.
It may not be the ‘magic bullet’ or ‘the fountain of youth’ but by
applying just a few simple things to your daily routine, you can add
months if not years to your life.
This
section is dedicated to sharing ideas of what you can do for yourself
and your family to help you live longer and healthier. If you have a
comment or tip that you would LOVE to share…I’d love to post it on my
site to share with others.
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1.
Drink at Least Five 8-ounce Glasses of Water a Day
Scientists have found that men who drank at least Five 8 ounce glasses
of
water per day were 54 percent less likely to suffer a fatal heart
attack than those who drank two glasses of water or less every day.
2.
Take a Laugh Break
Watching 15 minutes of a funny video or listen to a comedy CD can
improve blood flow to your heart by 50. This may reduce blood-clot
formation, cholesterol deposition, and inflammation. Click on the
"giggles" on my site and read more.
3.
Don't Go to Work Sick
Over a 3-year period, those who went to work despite feeling under the
weather had double the heart-attack risk of those who stayed in bed.
4.
Put Out the Fire in Your Chest
Untreated heartburn can lead to a heart attack. Scientists discovered
that as acid levels in the esophagus rise, the incidence of blocked
blood flow to your heart also rises by 20 percent. A natural remedy:
Analyze your diet. Don't make a habit of drinking wine, juice, or
carbonated beverages, all of which are highly acidic and may trigger
heartburn.
5.
Indulge Your Chocolate Craving
In
a 15-year study, scientists have determined that if you ate just 4 grams
of cocoa a day you had half the risk of dying from heart disease than
those who ate less. That's the equivalent of two 25-calorie Hershey's
Kisses — an amount that can fit into any diet.
6.
Say No to Froot Loops
Researchers found that regularly eating cereal made from refined grains
raised insulin and C-reactive protein, and lowered good cholesterol —
all factors that boost your odds of developing heart disease. A better
choice would be, Post Shredded Wheat cereal, which is made from 100
percent whole grains and contains no
sugar.
7.
Take a Magnesium Supplement
Over an 18-year period, researchers determined that men with the highest
blood levels of magnesium are 40 percent less likely to die of any cause
than those with the lowest levels. Magnesium can make multivitamins too
bulky, so add a 250-milligram (mg) to your daily regimen.
8.
Burn 1,100 Calories a Week
Scientists discovered that burning 1,100 calories per week prevents the
accumulation of visceral adipose tissue — the dangerous belly fat that
causes arterial inflammation and hypertension.
9.
Take a Daily Multivitamin
Researchers discovered that taking a
multivitamin helps prevent the DNA damage that causes cancer. I am a
big fan of Centrum Silver.
10. Hit the Weights
Scientists found that if you completed three total-body workouts a week
for 2 months it lowered your diastolic blood pressure (the bottom
number) by an average of eight points. That's enough to reduce the risk
of stroke by 40 percent and heart attack by 15 percent.
11. Set a Three-Drink Limit
Drinking more than three
drinks in a 24-hour period increases your risk of arterial
fibrillation, a condition that may boost your odds of a stroke fivefold
during that time. An important note: When the average man pours himself
a glass of wine, it's typically twice the size of a standard drink (4
ounces).
12. IF YOU THINK YOU'RE HAVING A HEART ATTACK...Plop an Alka-Seltzer...It
contains 325 milligrams of aspirin the same as a regular aspirin, and
begins fighting blood clots almost 3 minutes faster than a pill,
according to a study in Thrombosis Research...and Call
a Ride Walk-in patients wait almost twice as long in the E.R.
as those who arrive by ambulance.
13. Treat a Killer Bee Sting
You may not know if you're allergic to the venom of a bee, wasp, or
hornet until you've already been stung. But if you start to experience
the symptoms of a life-threatening reaction — hives, wheezing, abdominal
cramping — you can save yourself in 3 steps:
Step 1.
Call 911.
Step 2.
Take a Benadryl.
Step 3.
Lie on your back and elevate your legs while you wait for help. An
allergic reaction can constrict your blood vessels, and this three-step
strategy counteracts that by improving blood flow to your heart.
14. Eat Produce at Every Meal
If
you consume more than five servings of fruits and vegetables per day,
you have a 26 percent lower risk of stroke than people who eat fewer
than three servings.
15. Monitor Your Blood Sugar
People with high blood-sugar levels have twice the risk of heart disease
as those with the lower blood-sugar levels. A warning sign: fasting
blood sugar that's greater than 100 mg per deciliter.
16. Think Positive
Scientists discovered that constant
worrying shortens your life span by 16 years.
17. Keep Your Cool
If
you frequently express your anger outwardly, you are more than twice as
likely to have a stroke than those who control their tempers. If you
have anger-management issues, try fish oil. National Institutes of
Health scientists found that hostile, aggressive people often have low
blood levels of DHA — one of the main
omega-3 fats found in the oil.
Take 1,000 to 2,000 mg every day.
18. MAKE SURE YOU DON'T END UP AS FISH FOOD.
Most shark attacks occur at dawn and dusk, when sharks feed. You can
watch the sky for clues to their location: Seabirds eat the same fish as
sharks. Here are three more ways to avoid a grisly death…. Dive
with a Partner. This cuts the chance of a shark attack by 50
percent, say Australian scientists…If You're Attacked, Hit the
Shark in Its Eyes or Gills. These are its most sensitive areas.
The snout might work as a target, but this tactic often results in a
bitten arm… Don't Pee in the Ocean. Bodily fluids
attract sharks.
19. Try a Natural Remedy
Eating one red grapefruit a day lowers LDL (bad)
cholesterol by 20 percent, even in people who don't respond to
statins.
20. Have Breakfast within 90 Minutes of Waking
If
you wait to eat longer then 90 minutes after you awake, you are 50
percent more likely to become obese and that increases in body mass were
directly proportionate to the likelihood of dying of gut cancers —
specifically rectal, bladder, colon, and liver.
21. Vacuum for 30 Minutes
Doing 150 calories' worth of chores a day can lower high blood pressure
by 13 points. The reduction lasts only 8 hours, but make it a daily
habit and you can lower your BP in the long term.
22. Eat Berries
The antioxidants in cranberries, blueberries, strawberries, and
raspberries have been shown to offer protection from a stroke, keep you
mentally sharp as you age, and ward off cancer.
23. Drown proof yourself
If
you're dumped in the water without a life preserver, the key to survival
is staying warm and conserving energy. Use the method taught to U.S.
Navy pilots: Float facedown in the water with your knees tucked against
your chest in the fetal position. (This slows the drop in body
temperature.) Exhale bubbles slowly, turning your head to one side only
to inhale deeply. Repeat until help arrives.
24. Sleep on Your Side
This can cut in half the number of
sleep apnea related wakeups you experience during the night. Such
interruptions make you up to six times more likely to be involved in an
auto accident, due to residual fatigue.
25. Light a Jasmine-Scented Candle
If
you do this for just 1 minute before bedtime, you may fall asleep
faster, toss and turn less, and feel more refreshed in the morning than
those who didn't inhale the aroma. Insufficient sleep boosts your risk
of diabetes, and restless sleep increases your odds of a stroke.
26. Live Life in a Smoke-Free Zone
Secondhand
smoke, besides boosting your risk of lung cancer, raises your
diabetes risk by 40 percent — nearly the same as smoking does.
27. Dodge a Deadly Lightning Bolt
Stay off the toilet during severe thunderstorms. If lightning hits
within even 60 feet of your house, it can not only jump through phone
and electrical lines but also run through plumbing.
28. Put your iPod on a Mount
Reaching for an unsecured object as you drive makes you eight times more
likely to swerve and get into an accident.
29. Check Your Smoke Alarms
The most likely reason a house fire ends in a fatality is that there was
no early warning. While just about every U.S. residence has smoke
alarms, studies reveal that the devices were nonfunctioning in one-third
of homes due to dead or absent batteries. If you've ever let the juice
in any of your detectors dwindle — or removed the battery simply to
disable the low-power beep — consider installing at least one
self-charging smoke alarm that screws into a ceiling light socket and
feeds off your home's electricity.
30. Sip on Mint Tea
It
contains the powerful antioxidant hesperidin, which reduces the
inflammation and oxidative stress associated with diabetes by 52
percent. And despite its lack of caffeine, mint tea also increases
alertness.
31. Don't Jaywalk
This is particularly good advice if you've had too much to drink,
because 77 percent of pedestrians killed while crossing the road aren't
at intersections. And 53 percent of those killed at night had
blood-alcohol concentrations at or above .08 percent.
32. Don't Get Blown to Bits
Keep bleach, paint stripper, fabric softener, glue, and sidewalk salt
away from gas appliances. The chlorine or fluorine in these products
breaks down into ionized gas, which can eat holes in the pipes that
deliver the fuel for your furnace, range, or dryer. Think you smell
fumes? Don't call for help from inside your house; using your phone
could create an electric spark and set off an explosion.
33. IMPROVE YOUR OUTLOOK, SAVE YOUR LIFE
Researchers have observed that deep depression and its spin-off, suicide
is often caused by job stress. Here's how to lower stress, boost your
mood, and simultaneously improve your overall health… Find Time
to Exercise...When you exercise at any intensity for 2 hours a
week — an average of about 17 minutes a day — are 61 percent less likely
to feel highly stressed than their sedentary counterparts.
...Then Take it Outside. People who exercised outdoors reduced
their depression by 71 percent, while indoor exercisers' depression
decreased by only 45 percent after their workouts…Cut Out the
Sweet Stuff…Those on low-sugar diets had lower levels of
depression and anxiety than those who consumed all types of carbs. The
happier people also limited their total carb intake to 40 percent of
total calories.
34. Douse Your Salad with Oil and Vinegar
Scientists have determined that unheated olive oil reduces cancer risk.
As for vinegar, eating it prior to a high-carbohydrate meal (like pasta)
slows the absorption of carbs into your bloodstream. This prevents the
spikes in blood sugar and insulin that signal your body to store fat.
35. Add Curry to Vegetables
A
combination of turmeric (found in curry powder) and phenethyl
isothiocyanate (a compound in broccoli, brussels sprouts, and
cauliflower) helps fight prostate cancer. The researchers believe that
dusting your vegetables just once a week will provide protection.
36. Stash a Cinnamon Air Freshener in your car
The strong, spicy smell can help you stay alert as you drive. A whiff
increases alertness by 25 percent. Sucking on an Altoid may work, too.
37. Test Yourself for HIV
A
recent study confirms that early detection is the key to extending your
life. You can order a take-home HIV test online mail in your blood
sample, and receive your results in the mail just 7 days later.
38. Fall on Your Butt
If
you feel yourself losing balance on the stairs, crouch so that your butt
hits first. Don't be afraid to bounce down a few steps — it'll make a
fatal blow less likely.
38. Design a Colorful Menu
When you eat the widest variety of fruits and vegetables you gain
greater cancer-fighting benefits than those who eat more total servings
but choose from a smaller assortment. That's because the plant chemicals
that protect against disease vary between botanical families. Mix it up
by choosing one serving from five different color groups: blues and
purples, greens, whites, reds, and yellows and oranges.
39. Take a Noontime Nap
Breaking up your day with a 30-minute snooze can reduce coronary
mortality by 37 percent. Why? It reduces stress that can damage your
heart. Even a short nap once or twice a week was found to decrease the
risk of early death.
40. Steep Your Tea for at Least 3 Minutes
Any less than that lowers the number of disease-fighting antioxidants.
41. Use Watercress in Your Salad
Eating 3 ounces of watercress every day increases levels of the
cancer-fighting anti-oxidants lutein and beta-carotene by 100 and 33
percent, respectively.
42.
Eat the Heel
Bread crust has up to eight times more pronyl lysine — an antioxidant
that fights cancer — than what's in the center. Similarly, the skin of
produce is loaded with healthy nutrients, too.
I know you want to get in shape and look great. Whatever your fitness
goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m
here to help you accomplish your goals and to improve your fitness
level. You will learn how to select and combine your diet with exercise,
so that you can be the best you can be.
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