HEALTHFUL AND HELPFUL
hese are universally recommended guidelines to live by. I asked a relative who was turning 90 what his number one longevity tip would be. And this was what he said with candor and enthusiasm. “Practice moderation. When you do, you will achieve balance. Anything done in excess from over-eating to alcohol bingeing to over-relaxing will affect your health.”
1.
Eat rainbow-colored food. Have as much fresh vegetables as you can. And if you are not diabetic, consume fruits.
The colors show the way from leafy greens, legumes/beans, tomatoes, squash to eggplants and berries like acai, blueberries, strawberries and more. Remember, if it is a vegetable, then it should be good for you.
2.
Healthy fats. Vegetable based fats like avocados, nuts , fish, seeds like sunflower, pumpkin, oils from olive and vegetables. Avoid saturated fats from animals. Stay away from trans-fats from processed foods (read the labels well)
3.
Liquids. So many options like fresh vegetable and fruit juices, coconut water (no sugar added) low-fat milk from cow, goat, sheep (if you are not lactose intolerant), kefir, tea, (herbal and black/green) coffee and chocolate. Above all, hydrate with clean water 10 to 15 times daily. Nothing else can compare. Water is still king when it comes to hydration.
4.
Cook healthy. How to prepare your food is just as important as your food choices. When in doubt, follow this in descending order of healthy cooking practices : boil, steam, bake, air-fry, stir-fry, fry. As you can see, the unhealthiest cooking method is frying.
5.
Exercise. Walk for strength and vitality. It just takes 30 minutes of your time daily. It might be difficult to get started but you will get the hang of it. Regular exercise tones and strengthens your body.
6.
Sleep. The latest studies show that over-sleeping on a regular basis can be detrimental to one’s health. Depending on one’s age, anywhere from seven to nine hours is considered the norm.
There is also great concern about the lack of sleep and its devastating effects on one›s health.
7.
Be safe. Whenever possible, use a mosquito net. This is because mosquitos are considered one of the deadliest animals in the world. They carry diseases like malaria, dengue, chikungunya and lymphatic filariasis.
8.
Be careful. When commuting, watch out for accidents. Drive defensively. Road accidents and crashes claim a million lives yearly according to a WHO study, including millions more who are injured.
9.
Practice hygiene. Take care of your body. Keep it clean.
10.
Practice safe sex. Sexual health is vital to over-all well-being. Prevent the transmission of unwanted diseases like gonorrhea, syphilis and HIV.
11.
Cover your mouth. Wear your mask especially in a crowded place. Sneeze into a mask. Always make sure to cover your mouth and nose when you feel the urge to sneeze.
12.
Do not self-medicate. Always consult a physician if you feel ill.
13.
Reach out. Mental health challenges are now acknowledged and accepted without prejudice or stigma. There is better understanding about this condition. Whenever you feel down, talk to someone. There is always someone who will give a listening ear and a shoulder to cry on. There is no shame in having anxiety or depression.
15.
Calm yourself. Mind-body therapies help maintain a certain level of calm. Keeping still helps. Focused breathing, affirmations, music therapy can help you calm down. Affirmation: “I believe in myself” Love and light!
MIND-BODY THERAPIES HELP TO MAINTAIN A CERTAIN LEVEL OF CALM. KEEPING STILL HELPS. FOCUSED BREATHING, AFFIRMATIONS, MUSIC THERAPY CAN HELP YOU CALM DOWN.