What is THE Most Significant Health Habit for Longevity?
Strength training - bar none!! Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many people, "exercise" means walking, jogging, treadmill work, or other activities that get the heart pumping.
However, what is often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintaining an active and independent lifestyle.
The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. Simply doing aerobic exercise is not enough. It is important to incorporate strength training to stay strong and slow down the aging process.
Healthy diet is imperative for longevity, For example the Mediterranean diet which are high in fruits, vegetables and monounsaturated fat from the olive oil are pack with essentials vitamins, minerals and also antioxidant. Furthermore, the Japanese diet which is low in saturated fats is also a vital factor to be address. The south Americana diet which are high in fiber (typically from beans) and low in meat is another great example where people living in these countries poses longer life expectancy.
Here's how I would rank the top 5 health habits for longevity in order of importance:
- Nutrient-dense diet
- Exercise: both general activity and strength training
- Adequate sleep (7-9 hours/night)
- Moderate stress level
- Healthy environment
Anyone else like to do their own ranking?
Unfortunately, many people are eating way too many heavily refined and processed foods. These foods not only lack the nutrients our bodies need to thrive, but they’re also packed with sugar, rancid oils, and many other nasty chemicals (i.e., flavors, emulsifiers, colors, preservatives, pesticides, etc.) that negatively contribute to the aging process.
When you eat these foods, you’re giving your body an unnecessary dose of free radicals and that leads to cellular damage – skin cell damage, brain cell damage, connective tissue damage, and so on.
Free radical damage leads to inflammation and oxidative stress, which are often at the root of almost every modern disease that not only shorten your life, but also significantly reduce your quality of life.