Living Well Longer
Living a long life isn't simply about the number of years, but about the quality of those years. We have the power to significantly improve our life span and experience a more fulfilling existence by addressing our physical, cognitive, and emotional well-being now.
Peter Attia MD: “Unfortunately, in today’s unhealthy society, “normal” or “average” is not the same as “optimal.”
“Life isn't about finding yourself. Life is about creating yourself.” George Bernard Shaw
We can create our:
Physical Health which forms the bedrock of a long and active life:
· Balanced diet: Limit processed foods, sugary drinks, and unhealthy fats to reduce the risk of chronic diseases.
· Exercise: 150-180 minutes per week of 40% cardio and 60% strength exercises.
· Sleep: 7-9 hours, get up at same time, room temperature 65 degrees.
· Weight: BMI under 24.9, determine body type, and how you feel about yourself.
· Manage Stress Effectively: Practice relaxation techniques like meditation, deep breathing exercises, or spending time in nature.
· Be Proactive: Don’t have to react when something happens - detect potential issues early.
Cognitive Mind: A healthy mind is equally important. Keep your mind sharp:
Constant Learning: Challenge your mind by taking courses, learning new skills, read books (15 minutes per day on diverse topics).
Social Interactions: Stimulate cognitive function and provide emotional support to others. Nurture meaningful relationships with friends and family.
Engage in Activities: That require mental focus, such as playing chess, learning a new language, or writing/journaling.
Practice Stress Management: Techniques like mindfulness-meditation.
Emotional Well-being: Enjoying the journey by actualizing our true self.
Practice Gratitude: Recognizing the positive aspects of your life will change your mindset and attitude.
Learn Healthy Coping Mechanisms: Mindfulness-Meditation, Diaphragmic Breathing, and Energy Focus.
Positive Practices: Joy, laughter, and optimism. Spend time with loved ones, pursue hobbies you enjoy, or engage in activities that bring you pleasure.
Cultivate Social Connections: That provide a sense of belonging, support.
Purpose and Values: Find your purpose, live your values, you’ll never need more motivation.
· Be kind to yourself and treat yourself and others with compassion and forgiveness.
“I never won a fight in the ring; I always won in preparation.” —MUHAMMAD ALI
Remember, a long and fulfilling life takes preparation, discipline and support. By nurturing your physical health, cognitive function, and emotional well-being you can create a long life filled with purpose, joy, and vitality. Contact me to receive my 20 goals as a centenarian.