RULES FOR LIV­ING LONGER

Friday - - The Big Story -

1 Caf­feine, es­pe­cially from tra­di­tional sources, may have pro­tec­tive, an­ti­cancer prop­er­ties. Mod­er­a­tion is key.

2 Smil­ing trig­gers the re­lease of painkilling, brain-happy en­dor­phins and sero­tonin.

3 Un­com­fort­able shoes cause un­nec­es­sary in­flam­ma­tion that can have an im­pact on your en­tire sys­tem. In­flam­ma­tion has been linked to heart dis­ease, Alzheimer’s, cancer, au­toim­mune dis­eases, di­a­betes and ac­cel­er­ated age­ing.

4 Agus ad­vises read­ers to “track your move­ment dur­ing the day with an ac­celerom­e­ter, and de­velop a daily per­sonal ac­tiv­ity tar­get”. Be­ing seden­tary is about as bad for you as smok­ing, he says.

5 Wash your hands reg­u­larly, es­pe­cially af­ter ex­po­sure to ‘germy’ items such as bath­rooms and raw chicken.

6 When you live with some­one else, you have a rea­son to pay more at­ten­tion to your health and hy­giene. You’ve got an­other per­son to hold you ac­count­able for your ac­tions and life­style habits. And you’re more likely to have a built-in sys­tem for cop­ing with stress. Which might ex­plain why happy co­hab­i­tat­ing cou­ples re­peat­edly score bet­ter on blood-pres­sure tests than their sin­gle coun­ter­parts. And... People with chil­dren are more likely to live longer than their child­less coun­ter­parts.

7 To reap the ben­e­fits of ex­er­cise, in­clud­ing all those bio­chem­i­cal re­ac­tions that take place to lower your risk of ill­ness and keep your body hum­ming, aim for break­ing a sweat and get­ting your heart pump­ing fast for a min­i­mum of 15 min­utes a day.

8 Own­ing a dog de­mands that you main­tain a rel­a­tively con­stant and re­li­able timetable, tend­ing to the an­i­mal’s rit­u­al­is­tic feed­ings, walks and naps. In other words, it has the over­all ef­fect of forc­ing set pat­terns that fos­ter health – namely stick­ing to a reg­u­lar sched­ule.

9 Cold-wa­ter fish, such as sal­mon, sar­dines, tuna, trout, an­chovies, her­ring, hal­ibut, cod, black cod, mack­erel and mahi-mahi, are ex­cel­lent sources of high-qual­ity protein, healthy fats and nat­u­rally oc­cur­ring vi­ta­mins and min­er­als.”

10 “For a long time we thought statins were tar­get­ing only choles­terol... but statins have the power to change the whole en­vi­ron­ment by low­er­ing in­flam­ma­tion - a bi­o­log­i­cal process that can run amok and trig­ger all kinds of ill­nesses.”

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