How to live longer and have more energy
Whilst genes can load the gun when it comes to your health, lifestyle pulls the trigger. It is never too late to make a few simple changes to your daily habits that can mean that you live a longer, healthier life.
Learning from those who live longest
In Okinawa in Japan, where there are a high number of centenarians, women and men maintain an extremely active lifestyle and may work until they are well into their 90’s. And in Northern Japan whilst the men are in the fields or at sea, it is typically the older women who maintain the weaving tradition that has survived as a cottage industry because of their hard work and dedication. Both sexes are considered to be excellent examples of what it is to ‘age successfully’ because they tend to avoid disease and disability, they maintain a high level of physical and cognitive function and they sustain an engagement in social and productive activities.
Set yourself goals
So you may be considering retirement but there is no reason why you need to sit back in your chair and remove yourself from the world around you. Now is your time to set goals and become the world-beating champion you have always wanted to be.
Keep fit with mini-workouts
Mini workouts are important throughout the day, whether it is running for the bus legging it up the stairs – you need to maintain a high level of activity. Don’t think just because you go to the gym three times a week that this can compensate for being sedentary the rest of the time because it won’t. And staying active within a club has the added bonus of being able to connect with other like-minded people who have the same goals as you.
Switch to nutrient-dense delicious meals at set times
Caloric restriction is another practice that is a guaranteed anti-ageing intervention. Dietary restriction produces changes in gene expression that can help prevent many diseases associated with getting older such as cardiovascular disease and cancer. But just because dramatically reducing your calories has been shown to extend lifespan it this does not mean you need to embark on a low-calorie diet for an extended period of time. Instead it is far better to reduce your meal frequency to two or three meals per day and ensure you are eating a nutrient dense diet rich in healthy protein, fats and carbohydrates from vegetables.
Make sure you’re getting your anti-oxidents
A nutrient dense diet will ensure you are consuming foods rich in antioxidants to help combat free radical damage that is implicated in the age-related chronic disease process. Health protective anti-oxidants can successfully delay disease and dysfunction and help you to maintain function well into your old age. And let’s not forget, it is so much easier slow down ageing than it is to treat disease and nutrient dense foods are your best medicine.
The In-Sync Diet promotes evolutionary eating based on traditional foods that have an anti-inflammatory effect. We offer a plant-based diet rich in healthy protein and fats that are important as you age to ward off conditions associated with inflammation and will improve your energy levels and mood too. All in all, by eating nutrient dense diet, keeping mobile and taking part in social activities, you can retain your vitality and independence well into your senior years.