How to live a Long Healthy Life

In the vibrant green grass, there is a soccer ball. You are running dribbling the ball with the smell of earthy, freshly cut grass in the air. There is a small child running, giggling, chasing behind you as you pretend to keep the ball from their reach. You feel energetic, move with ease, and allow the small child to overtake you. The child triumphantly wins the ball over. You bed over and pick the child up, hugging them as a celebratory gesture for the accomplishment.

Keep this picture in your mind’s eye. Now imagine for a few seconds you are the person; a great grandparent and the child is your preteen grandchild. This is what I envision for myself working toward the goal of longevity.

What is longevity?

Longevity means living longer than average, while being healthy and able..

We cannot live forever, but we can maintain functional health long past conventional standards of the prior population. The knowledge and research today make this as clear as freshly purified water.

I like to break things down to the cellular level to explain how these factors can affect our body. Our body comprises different cells, including the microbiome in our gut, which work together and communicate with hormones, neurotransmitters, and molecules.

As we age, this network slowly breaks down, but age is just one reason, since there are other factors which disrupt cellular function. If we treat our bodies right, then we can mitigate these other aging factors, so to speak.

Here is what will age you faster

Chronic inflammation: This will disrupt the cellular function of the cell.

Reduction in mitochondrial density. Mitochondria are the powerhouse of most cells in your body. Without them, we cannot generate energy.

Oxidative stress: This leads to DNA damage and without functional DNA, your cells can not make the proteins for the body to function

Impaired cellular regeneration and tissue repair: Hormones made by positive body responses help with healing.

Inadequate removal of waste products: This leads to dysfunction in a complex set of chemical processes that occur within our body in order to maintain life and sustain various cellular functions.

What are the factors will shorten our lifespan?

1. Smoking and alcohol intake
2. Eating an unhealthy diet
3. Lack of adequate exercise
4. Inadequate quality sleep
5. Poor stress management and mental health
6. Lack of cognitive (mental processes or activities that involve thinking, understanding, learning, remembering, problem-solving, and decision-making) engagement
7. Lack of social and poor network connections
8. Higher body fat percentage especially when associated with chronic disease
9. Inadequate daily Hydration
10. Unhealthy microbiome

The list contains triggers that negatively affect our cell function..

What is the fix?

1. Quite smoking: In over my 10 years of practice, I have seen way too many people admitted to the hospital later. To where they will be in the hospital three times in 3-month period. Your older self's lungs will thank you. You should completely stop or limit alcohol intake as it is tough on your body..
2. Healthy diet: The quick and dirty is sticking to whole foods and stay away from processed food, especially with high sugar content. Processed foods lead to chronic long-term inflammation. I prefer higher protein content (grass fed meat, no hormones, and no antibiotics), lower carbohydrate (lower glycemic index) and plenty of vegetables and fruits. Everyone's body is not the same so you need to listen to your body in order to figure out what works for you.
3. Exercise: In the realm of maintaining our health, exercise rank near the top of improving longevity. It is the most effective way to increase the density of our mitochondria. Cardiovascular exercise preserves telomeres (protective cap on DNA) and thus slowing DNA unwinding and cellular degradation which leads to aging and cell death. Resistance training produces several hormones causing a cascade of factors enhancing cellular regeneration, tissue repair and an enhanced metabolism.
4. Sleep: It is our body's super power. Developed over millions of years, it is literally when our bodies undergo repair and regeneration. See my sleep article here for more information.
5. Chronic inflammation is linked to chronic stress and mental health. We should take equal care in preserving our mental health, which is an underserved area in the health care industry.
6. Cognitive Function: How do we prevent cognitive decline? Exercise, quality sleep, manage stress and manage chronic health conditions. But continuous mental challenges help keep the brain sharp. Engage in intellectually stimulating activities, such as reading, puzzles, crosswords, learning a new language, or taking up a musical instrument.
7. High body fat percentage: Chronic inflammation and metabolic dysfunction is associated with high body fat. Keeping your body fat percentage within the recommended range will prolong your life. Healthy food, exercise and sleep will take care of this problem.
8. Hydration: The most basic and underrated factor of longevity is water intake. Our body contains around 60% water. Water serves as the medium for all our cell's functions, facilitates chemical reactions, and removes waste products. Stay hydrated, my friend.
9. The Microbiome: The research in this field is in its infancy. Having a diverse microbiome can help reduce inflammation, regulate mood/stress, and produce antioxidants.. The key to a healthy microbiome is fiber and fermented foods (Yogurt, Kefir, Kimchi, Saur kraut and kombucha, to name a few)

Summary

Longevity, not as elusive as one might believe. It's about choices—what you seek in your later years shapes today's actions. I, for one, anticipate an active future, so I toil now, reaping rewards in time. Changes in lifestyle will light the fire, which can ignite your journey to a longer healthier life.