– FIT & HEALTHY –
Avoid frying and barbecuing. Choose steaming, stewing or stir-frying instead.
Avoid refined starches such as white rice, white bread, noodles, biscuits and cakes
Incorporate anti-inflammatory ingredients like ginger, garlic and turmeric powder in cooking.
Opt for antioxidant foods such as fresh fruits and vegetables. Three servings of vegetables and two servings of fruits are recommended daily.
Take enough high-quality protein, such as deep-sea fish, eggs, chicken, etc.
Choose healthy fats such as nuts, avocados, olive oil, etc.
5 Tips to Stay Young and Increase Your Longevity
Do you ever wondered why some people never seem to age despite their chronological age? Such people always exude vitality, enthusiasm and youthful vibes which are infectious. While we can’t dodge our next birthday, how we approach life every day can really make a big difference to our youthfulness. Here are some simple tips to recapture the energy and enthusiasm of youth so you can stay young at no matter what age you are.
Physical activity increases blood flow and oxygen to the brain, keeping your mind and body fit. Experts recommend performing at least 30 minutes of physical activity every day. The key is to find the activity that you enjoy doing so that you can stick to it long-term. Some great exercises to consider include stretching, yoga, tai chi, walking the dog, hiking, cycling, line dancing and golf. The benefits of leading an active life is immense, including lower risks of diseases, improved strength and balance, better mood and cognitive abilities – all which keep you youthful.
If you are retired, doing part-time work is also a great way to stay active. A job gives you something to look forward to, learn new things and develop social networks. Work, actual or volunteer, is in part what keeps people living to advanced ages.
As people age, the quality of sleep seems to deteriorate, mainly due to changes in their circadian rhythm. But, having a good night sleep is crucial to keep you alert, energetic and in good spirits throughout the day. Improve your sleep quality by having a bedtime routine, such as listening to relaxing music and doing light stretches before bed. Drinking a cup of chamomile tea or warm milk may also calm the mind. When you go to bed, make sure the bed is comfortable, the temperature is not too hot or too cold, and keep the lights off as artificial lights have been shown to affect the secretion of melatonin, a hormone which regulates the sleep-wake cycle.
Growing body of evidence suggests that positive thinking does correlate with less illness and longer lives. In 2002, a study published by Yale University psychologist Becca Levy showed that those with more positive views of their own ageing lived on average 7.6 years longer than those with more negative views. Make an effort to stop whenever you find yourself thinking negatively. Instead of focusing of the empty part of a glass half-filled, why not count your blessings? Look towards the future by making goals and plans. If you can make choices and have control over important aspects of your life, take part in and enjoy the activities, you are more likely to feel good about yourself and get more out of life.
When it comes to cognitive abilities, the adage “use it or lose it” has never been so exact. Memory loss is a common complaint of old age. But some elderly people have minds that are sharper than a young man. The key to their mental agility lies in the fact that they never stop learning and challenging their mind. Do you have a fascination with the stars and constellations? Or ever wish you could speak a foreign language or create designer cakes? Whatever your motivation or interest lies, challenging yourself to learn something new will remind you that there remains much to explore in life. You can also stimulate your brain by reading, tackling brainteasers, puzzles, crosswords, playing mah-jong or board games like chess and scrabbles often.
Connect with Others
Having a strong social network reduces isolation and stress, and stimulates the brain through shared learning experiences and emotional connections. There are various ways to strengthen old ties and make new ones. In this age of technology, we can get connected in a second through emails, chat rooms, forums, social media and phone calls. Or you can add a personal touch by writing a letter or sending a greeting card. You can also join a club where you will meet people with similar interests, attend religious gatherings, or volunteer for a cause which touches your heart.