longevity

Health Tip of the Day ~ The Skinny on the Relationship Between Longevity & Exercise?

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Lace Up the Sneakers and Start Moving

Regular exercise has been linked to a longer lifespan and improved overall health. There is strong evidence that physical activity can help prevent chronic diseases such as heart disease, diabetes, and cancer, which are major contributors to premature mortality.

Studies have shown that people who engage in regular physical activity live longer and have a lower risk of death from all causes compared to those who are inactive. Exercise can also improve functional capacity, mobility, and cognitive function, which can help maintain independence and quality of life in older adults.

The benefits of exercise on longevity are thought to be due to its effects on various physiological systems, including the cardiovascular, respiratory, and musculoskeletal systems, as well as its impact on inflammation, oxidative stress, and immune function.

Overall, regular exercise is an important factor in promoting longevity and improving overall health and well-being.

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Today’s Health Tip ~ Practicing Self-Compassion May Save Your Life

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Be Kind to Yourself

Look in the mirror and smile, as new research has found that being kind to yourself might just help save your life.    A recent study has found women, in their forties and up, who practice self-compassion may be less likely to develop the early stages of cardiovascular disease, even if they have other risk factors, such as high cholesterol and high blood pressure.  We’ve long been aware of the toll stress takes on our bodies and the role it plays in the development of cardiovascular disease. The prolonged pandemic has only served to amplify our daily stressors, especially for women.

So stop, breathe and pop on the kettle. It’s time to be kind to yourself. Taking time to look after your own mental wellbeing can have lasting physical benefits. . . . Self-compassion can take many forms, for some it may involve devoting some time to daily mindfulnessactivities, and for others it might be curling up in a quiet place with a good book or going for a walk. Whatever form your self-compassion takes be sure that it provides you with a place from which you can engage in some positive self-talk – be your own best friend!

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Feeling Good ~ Being Compassionate Increases Our Happiness & Longevity

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Compassion is Good For You

A growing body of research shows that compassion reduces anxiety, depression and stress and may also boost immunity—along with longevity. We’re born with the instinct to be nice: Even babies and toddlers have the capacity for kindness. . . . Compassion actually gives you a veritable high. Donating money to help others lights up the brain’s pleasure centers—which are typically activated by things like food and sex—according to a study in the journal Proceedings of the National Academy of Sciences. . . . Simply witnessing an act of compassion triggers feelings of awe, admiration, warmth and love, per a study in the Journal of Positive Psychology (which may be why you compulsively click on stories about people who donate a kidney to a stranger). At the same time, it increases your desire to be more charitable yourself. Compassion also curbs the natural (and anxiety-provoking) tendency to navel-gaze.

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Kindness Works ~ Kindness is Good for the Body

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Kindness has been shown to increase self-esteem, empathy and compassion, and improve mood. It can decrease blood pressure and cortisol, a stress hormone, which directly impacts stress levels. People who give of themselves in a balanced way also tend to be healthier and live longer. Kindness can increase your sense of connectivity with others, which can directly impact loneliness, improve low mood and enhance relationships in general. It also can be contagious. Looking for ways to show kindness can give you a focus activity, especially if you tend to be anxious or stressed in some social situations.

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Today’s Health Tip ~ Does Walking 10,000 Steps a Day Contribute to Longevity?

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Walking is Great and the More Steps is Better

And while taking 10,000 steps (about five miles) per day is a common goal, research suggests you may see health benefits with even fewer steps. For instance, one observational study published in the March 2020 issue of the Journal of the American Medical Association found that a greater number of daily steps was associated with a lower risk of premature death from any cause. Of the nearly 5,000 adults ages 40 and older included in the study, those who walked about 8,000 steps per day were half as likely to die prematurely as adults who scored 4,000 steps a day. Those who took 12,000 steps daily saw slightly more benefits, though researchers concluded increasing step count, regardless of step intensity, was beneficial for lengthening your life span.

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Optimism Works ~ Can Optimism Make a Difference in Your Life?

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The science behind the smiles

Do you have a rosy outlook and see the glass as half-full rather than half-empty? If so, your good attitude may have even more benefits than you think.

A growing number of scientific studies suggest optimistic people tend to live longer and have better physical and mental health than pessimistic people. The idea of optimism leading to better health has been studied. Researchers reviewed the results of over 80 studies to look for common findings. They found optimism had a remarkable impact on physical health. The study examined overall longevity, survival from a disease, heart health, immunity, cancer outcomes, pregnancy outcomes, pain tolerance, and other health topics. It seemed that those who had a more optimistic outlook did better and had better results than those who were pessimistic.

The message is that having a positive attitude can boost your physical health, no matter what might be ailing you. The researchers also noted that optimism seemed to have consistent benefits for people regardless of demographic factors such as income level or overall health status.

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Optimism Works ~ What is Optimism?

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Optimism doesn’t mean ignoring life’s stressors

When negative things happen, optimistic people are less likely to blame themselves and more likely to see the obstacle as temporary or even positive. Optimists also believe they have control over their fate and can create opportunities for good things to happen in the future.

Being optimist also improves your health, studies find. Prior research has found a direct link between optimism and healthier diet and exercise behaviors, as well as better cardiac health, a stronger immune system, better lung function, and lower mortality risk, among others.

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Why Not Give Optimism a Chance? The changes you experience may provide a great experience for you.

Optimism Works ~ Hang Out With Optimists and Live Longer

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A positive mindset is associated with better health and a lower chance of disease. A review of 15 studies with over 200,000 participants found a 35% lower chance of getting heart disease and a 14% lower chance of early death in people who were optimists. People who are optimistic also have better results following surgery, with fewer complications requiring hospital readmission. This may be related to the finding that optimists have better coping skillswhen dealing with stress and setbacks.

One of the best ways to crank up an optimistic attitude is to hang out with optimists. It’s true, we become like the folks we hang out with. If you want to see the world as a hope-filled, opportunities waiting for you place, hang out with similar folks. Don’t open the door to pessimistic, naysayers. You’ll feel a lot better.

Today’s Health Tip ~ Proper Nutrition Can Add Years to Your Life

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Changing what you eat could add up to 13 years to your life.

A study . . . created a model of what might happen to a man or woman’s longevity if they replaced a “typical Western diet” focused on red meat and processed foods with an “optimized diet” focused on eating less red and processed meat and more fruits and vegetables, legumes, whole grains and nuts. If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years, according to the study published Tuesday in the journal PLOS Medicine. A man eating the healthier diet from age 20 could add 13 years to his life. Focusing on a healthier diet could also lengthen the lives of older adults, the study said. By starting at age 60, a woman could still increase her lifespan by eight years. Men starting a healthier diet at age 60 might add nearly nine years to their lives. A plant-based eating style could even benefit 80-year-olds, the study said: Men and women could gain about 3.5 years of extra life from dietary changes.

“The notion that improving diet quality would reduce the risk of chronic disease and premature death is long established, and it only stands to reason that less chronic disease and premature death means more life expectancy,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition, who was not involved in the study.

Today’s Health Tip ~ 5 Lifelong Fitness Tips From a 96-Year-Old Swimmer

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Judy Young is not just any athlete. Born in 1926, she is a 96-year-old swimmer who doesn’t let her age keep her from winning gold or setting new records at YMCA National swim meets.

5 Lifelong Fitness Tips From a 96-Year-Old Swimmer Who Continues To Win Gold Medals

  1. Do some kind of physical activity every day. – Young says. “I recently had surgery and the doctor told me the reason I’ve been able to recover so quickly is because I’ve led a very active and healthy lifestyle.”
  2. Switch between aerobic and strength workouts—and don’t forget to rest.- Staying active doesn’t mean you have to follow a rigorous workout plan each and every day. Young says that making time for aerobic exercises (like swimming, walking, cycling, and rowing) as well as strength exercises (like weight lifting) make for the most well-rounded fitness-focused lifestyle.
  3. Exercise outside when weather permits—particularly by walking – No matter your age, Young proves that regular hot girl walks can be beneficial. In addition to boosting cardio health, taking your workout outside increases vitamin D levels, which can work wonders for your mood—especially during the gloomier winter months.
  4. Don’t forget about mental fitness. – Your body isn’t the only thing you have to worry about staying fit as you age. “Strengthen your mind through playing cards, reading, or puzzles,” Young says.
  5. Enjoy the process. – Hard as you may try, you can’t hate yourself into a fitter lifestyle. If you despise the process, it’s unlikely that you’ll stick to it. That’s why Young emphasizes the importance finding an activity you enjoy.

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