top 10 tips to live healthy and long

10 tips to be healthy and live long

1. Limit red meat
2. Consume good fats
3. Chew your food well
4. Eat fruits and vegetables every day
5. Drink tea
6. Say no to sugar
7. Eat anti-cancer
8. Exercise regularly
9. Add massages to your routine
10. Practice meditation     

    

    1 - Limit red meat eating

    In all cases, it is preferable to avoid red meat, even lean meat, because livestock is generally saturated with the hormones and antibiotics used by factory farming  . In addition, this meat is often rich in cholesterol, and there is a risk of infection by prions, due to mad cow disease.

    2 - Favor good fats

    That is, Omega 3 and Omega 6 fats rather than saturated and bad unsaturated fats (for an explanation of what are saturated and unsaturated fats,

    3 - Chewing well is very important for our health

    In fact, swallowing too large pieces before they have been properly ground, and mixed with saliva, forces the digestive tract to secrete larger amounts of powerful digestive enzymes, which can cause an excess of gas. and bloating, and over time damage the stomach. So take your time when you eat.

    4 - Eat 5 fruits and vegetables  daily

    
    

    The benefits brought by the consumption of fresh, natural and low-starch vegetables are innumerable: they contain a myriad of precious nutrients and fibers, and have a glycemic index and a low caloric density. However, care must be taken not to overcook them: overcooking them will lose their vitamins, phytochemicals and other nutrients.

    Be careful, these are 5 servings of fruits and vegetables: eating 3 radishes and two grapes will obviously not be enough! And it is quite possible to eat 10 servings: 5 is the minimum recommended. Tip: rather than counting the number of fruits and vegetables you eat, which can be painful, just remember to make sure that half of each meal is made up of vegetables or fruits.

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    You can also drink freshly squeezed vegetable juice: by putting fresh, natural and low-starch vegetables in an electric juicer, you get one of the healthiest drinks there is, low in calories, very rich in vitamins and minerals. The best vegetables for this are celery, cucumber, and fennel, and you can use small amounts of red or green romaine, endive, escarole, spinach, parsley, or kale leaves.

    5 - Drink tea instead of coffee

    Many components of tea are good for health. A recent study published in the journal of the American Hearth Association found that drinking two cups of tea a day reduced the risk of death from myocardial infarction by a remarkable 44% ( Tea consumption and mortality after acute myocardial infarction ). This discovery applies to black and green tea, but not to herbal teas. The tea also contains L-threonine, which reduces cortisol levels and promotes relaxation.

    The most beneficial tea is green tea , with additional antioxidants that lower the risk of heart disease or cancer. Always take your tea as is, without milk and / or sugar.

    

    6 - Significantly reduce your sugar consumption

    A good diet for good health contains tr è s little sugar, it is now a certainty. When we eat a meal containing a lot of sugars, the blood glucose level rises quickly and the pancreas reacts by immediately secreting a lot of insulin , which regulates glucose, notably helping to get it into the cells. This keeps blood glucose under control, but these temporary insulin spikes often exceed their target and bring the blood glucose level too low, which leads to a more intense need for sugars - a veritable vicious circle!

    Over time, continuous abuse of this cycle causes our body cells to develop a lower sensitivity to insulin . This insulin resistance is one of the main causes of the metabolic syndrome , and can also lead to type 2 diabetes, which means that whatever the amount of insulin produced by the body, blood glucose is always too high.

    Many problems are caused by excessive levels of blood glucose , such as an inhibition of the immune system, the promotion of the growth of pathological cells like fungal infections and cancers, competition with vitamin C which borrows the same transport system, and who is thus hampered in its mission of fighting against infections and the development of body tissues, etc.

    Foods that are too high in sugar should therefore be avoided as much as possible and favor those with a low glycemic index (GI). You can consult for example the table of foods on the site Nutrition .

    7 - Eat Anticancer

    Here are the recommendations of the authors of Will we be immortal? in order to prevent as much as possible the appearance of cancers, which are very similar to those of Doctor David Servan-Schreiber in Anticancer.

    8 - Do sports regularly

    

    
    

    Here are the various benefits of practicing a regular sporting activity:

    1. Reduced risk of disease
    2. Reduced blood pressure
    3. Increased strength of ligaments and tendons
    4. Reduces stress and helps healing and depression
    5. Improved sleep
    6. Reduced risk of more types of cancer (including colon, prostate and breast)
    7. Improved physical appearance
    8. Improved self-confidence
    9. Strengthening bones, reducing the risk of osteoporosis
    10. Increase in energy

    One study found that the overall death rate for an average physical activity group was 60% lower than that for the sedentary control group.It is best to do regular aerobic physical activity (with oxygen) . This helps speed up the rate of your heart and your breathing, and increases air consumption. This type of activity includes sports such as walking, swimming, cycling, rowing and cross-country skiing . A key aspect of this type of activity is that it involves at least 20 minutes of continuous and rhythmic effort from the most important muscles, in all parts of the body. Although our heart also benefits from the significant but brief effort required in certain sports such as tennis or basketball, these are not optimal forms of aerobic physical activity.

    9 - Massage and get a massage

    

    
    

    Stress leads to stimulation of the adrenal cortex, which produces a hormone: cortisol. Cortisol causes a very large but temporary increase in energy, and stimulation of the brain's memory centers so that they work faster. Other hormones are secreted during stress, including adrenaline and norepinephrine.

    These hormones are very powerful: they almost stop the digestive process, increase blood pressure, blood sugar, cholesterol, fibriogen levels, the rhythm of heartbeat and breathing. This mechanism exists to counter a sudden physical danger. It is still useful from time to time, but its continued activation is a major factor in many unhealthy conditions and diseases. These hormones can cause heart disease, type 2 diabetes, stroke, cancer, rheumatoid arthritis, depression, and accelerated aging.

    There are many ways to deal with stress, and massage is one that probably isn't used enough in our society.

    Receiving massages brings many recognized positive effects:

    1. Soothes and calms
    2. Relieves pain
    3. Improves sleep
    4. Increases breathing capacity
    5. Improves digestion and reduces constipation
    6. Increases blood and lymphatic circulation, resulting in better oxygenation and better elimination of toxins
    7. Improves skin health
    8. Increases awareness of emotions
    9. Increases self-esteem and self-worth
    10. Contributes to openness and resistance to stress

    You can indulge yourself by offering the services of professional masseurs, and obviously do this “as an amateur”, with your spouse. You can even practice self-massage: for example, massage your shoulders by fetching the shoulder blades with your fingers, and yawn while you do this massage. This small self-massage, doable in any circumstance is very relaxing. It will allow you to easily relax in almost any situation.

    If you massage or have an amateur massage, don't forget massage oil , which makes all the difference between amateurs and enlightened amateurs 😉. You can also do self-massages with massage oil: to go further, read 50 self-massages with essential oils .

    10 - Meditate regularly

    

    Another royal way to combat stress is meditation. As I indicate in my column of The art of Meditation , many scientific studies - like this one (Harvard University), this one (University of Montreal) (see also the conferences of the Mind & Life Institute or all of these other studies ) - have discovered or proven many benefits to the practice of meditation , such as:

    • Significant reduction in stress
    • Reduced anxiety, tendency to anger, and depressive tendencies
    • Noticeable strengthening of the immune system
    • Reinforcement of positive emotions and attention skills
    • A decrease in blood pressure in hypertensive patients
    • etc.

    Read The Art of Meditation or the Chronicle to learn how to meditate, then practice. Small regular sessions (10 to 15 minutes for example) are better than large irregular sessions.