If You Want To Live Longer

In a VeryWell newsletter, there are several things you can do to "slow down" your biological clock. Whether you're in your 20s or your 70s, research shows it's never too late to start healthy habits.

But what about the things you might stop doing in the name of your longevity? Read on for 10 tips on how to live a long life, ranging from your food choices to your frame of mind.

Stop Eating Mainly Processed Foods

One of the major dietary changes that have taken place in many countries over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber. The result? More cardiovascular disease, hypertension, cancer, and diabetes.1

For example, the National Institutes of Health (NIH) recommends consuming no more than 2,300 milligrams (less than 2.4 grams) of sodium each day—less for many seniors and other people with certain health conditions, like high blood pressure.

Salt

According to the Centers for Disease Control and Prevention (CDC), Americans consume more than 3,400 milligrams (mg) of sodium per day, on average. Most of the salt comes from restaurants and convenience foods, like baked goods, cured meats, and soup.

Do your body a favor, and try to eat "clean" more often, including foods high in fiber (which are linked to greater longevity) and ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.

Alcohol

In 2023, the World Health Organization published a statement in Lancet Public Health declaring that, when it comes to alcohol consumption, there is no safe amount that does not affect health.4

Stop Smoking

If you’re a smoker, you know how hard quitting can be. But here's some inspiration: The NIH says tobacco use remains the most preventable cause of death. Some estimates suggest smoking can rob you of a decade of life.

Whether you quit cold turkey or phase out your habit, your body is surprisingly forgiving; Blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter. Plus, you'll look younger, too.

Keep in mind that your family members will also benefit from your staying tobacco-free because they'll no longer be exposed to dangerous secondhand smoke.

Stop Sitting Still

If you don’t feel you have time to exercise, consider this: You may not need to hit the global minimum recommendations of 30 minutes a day, five or more times per week, to extend your life.

A 2022 study found that 15-20 minutes of vigorous activity per week, accrued in short bursts, was linked to a lower risk of dying prematurely.6 These findings suggest that reducing health risks may be possible through relatively modest amounts of exercise, as long as that exercise boosts your heart rate sufficiently.

What constitutes vigorous activity varies depending on your fitness level. Picking up the pace of activities you may already be doing (like walking the dog or shoveling snow) for short two-minute intervals could qualify. If you have trouble holding a conversation while doing an activity, that's a good indicator that you’ve hit the right intensity.

Stop Keeping to Yourself

Staying social can be a good longevity booster, mostly by helping you manage stress and by strengthening your immune system. Good relationships keep you strong, while bad relationships can leave you in a negative frame of mind, and put you ​at risk of depression and even heart attacks.

Staying connected can be tough if you are feeling down, have lost someone close to you, or live far from extended family and friends. But there are ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.

Stop Thinking That Only Big Changes Count

Sweeping, radical lifestyle changes might be inspiring, but they can also be too daunting—and therefore, short-lived—for ordinary mortals. The next time you resolve to eat healthier or exercise more, try aiming low!

Pick just one small change at a time, like getting up 10 minutes earlier in the morning to fix yourself a healthy lunch for work, instead of a major life makeover. As the exercise advice above shows, even short spurts of activity each day can reap big benefits for your lifespan.

Small shifts can fly under your radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.

Simple Changes, Big Impact

Skipping breakfast, eating late, and overeating have been found to have a profound impact on health, disease, and aging. Doing so adversely affects metabolism and increases the risk of cardiovascular disease, atherosclerosis, Alzheimer's disease, Parkinson's disease, and other conditions. Simple adjustments to when and how much you eat show promise as non-pharmacological strategies for improving your health and prolonging your lifespan.9

Stop Letting Fear (or Denial) Keep You From Being Healthy

Of all the personality traits that could affect your longevity, conscientiousness consistently ranks as an important one, perhaps the most important one. Conscientious people tend to engage in healthy behaviors like eating well, exercising, and following their doctors’ advice while avoiding risky behaviors like smoking and driving too fast.

Don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to anxiety, anger, and depression. For example, a neurotic person might worry they have cancer, and fearing the worst, neglect doctor visits. A conscientious person may still worry but gets screened, tested, or treated in a timely fashion.

Stop Cheating Your Night's Sleep

The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. Per a 2017 meta-analysis, sleeping substantially more or less than the seven-hour optimum was shown to put people at greater risk of death.10

Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease.

You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and maintaining a cool room temperature. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds.

If you’re still having trouble falling or staying asleep, see your healthcare provider for help.

Stop Stressing

Like anger, stress takes its toll on your body and may accelerate aging.11 By trying to reduce stress, you can improve your health in the long term and your quality of life in the meantime.

Journaling or writing in a diary, meditating (a practice with multiple longevity benefits), and learning to relax, are wonderful ways to de-stress.12 Working in just a few minutes of meditation a day—even at your desk—can give your brain the mini-vacation from anxiety and tension it needs.​

Stop Relying on (or Blaming) Your Genes

Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Family studies have demonstrated that only about 25% of the variation in human longevity is due to genetic factors.

This is good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, exercise, exposure to toxins, stress, regular medical tests, and even your social relationships play a role in how long you might live. Why focus on the genetics you can’t control when other factors can benefit from your attention?

By following a few basic principles, it's possible to extend your lifespan in ways that make your time more healthful and enjoyable. Predictable fixes like eating better, quitting smoking, being conscientious concerning your health, and working on getting better sleep are a few ways to make that happen. That said, it's important not to ignore the social and emotional side of the equation by staying connected to friends and family and letting go of stress and anger. Don't rely on your genes to do the heavy lifting and remember that small changes can lead to big payoffs for your longevity.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

The Science inWeight Loss

 Most of us don't really understand how to achieve permanent weight loss. We starve yourselves for a couple of weeks lose 10 pounds and then slowly gain it back. Then a few months later we try it again. We accept the fact that we can't lose weight and then we forget about it until we begin having health problems.

Anyone can lose weight permanently if you know how. Exercise is important but more important is doing the right exercise. For most of us it's just a matter of increasing your activity. How do I do that you might say. If you are heavy and are not very active, don't try anything strenuous. Cardo exercise might be important for you, but simply walking an extra one hour a day may be all the cardo you need. Our bodies are ment for walking. Adding more walking to your routine is also good weight loss exercise. 

I never recommend using a scale to monitor your weight. The scale will lie and give you false hope. Measure your waist at the navel about twice a month. Don't worry about your waist. The important thing for permanent weight loss is to lose body fat. You will lose body fat if you avoid sugar. The number reason most people are overweight is because we have trained our bodies to burn the sugar we eat instead of our body fat. Your body actually needs to burn some fat every day to protect wear and tear or our joints, heart and brain. But we eat so much fat and sugar every day the body only has to wait for the next meal to get the material it needs to burn for energy. 

By changing the food you eat and drink you can change the body so it burns your body fat. The internet is a great source of information. You can find out the answers to all your questions. If you don't have the time for that. Follow me on Twitter or X @ray0369

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

About Weight Loss

I found this very professional view of weight loss and how it works. 

 Weight Loss: A Journey to Healthier Living

Weight loss is a multifaceted process that involves both physical and mental aspects. It’s not just about shedding pounds; it’s about improving overall health and well-being. Let’s explore the key components:

1. Caloric Balance:

   • Weight loss primarily depends on creating a caloric deficit. This means consuming fewer calories than your body expends. The fundamental equation is simple: Calories In - Calories Out = Weight Change.
   • I'll explain: You can easily count the calories you consume if you don't cheat, You want to look up everything and keep a log book. But where we all make a mistake is trying to calculate the calories we burn. The reason this is so difficult is because the more body fat you have, the fewer calories you will burn, even if you do the same exact thing your friend does. Two guys working out together doing exactly the same thing will still get different results.
   • To achieve weight loss, focus on a balanced diet that includes whole foods, lean proteins, healthy fats, and complex carbohydrates. Be mindful of portion sizes, but don't starve yourself.

2. Physical Activity:

   • Regular exercise is crucial for weight loss. It boosts metabolism, burns calories and preserves lean muscle mass.
   • Aim for a mix of cardiovascular exercises (like walking, running, or cycling) and strength training (using weights or resistance bands).

3. Nutrient Quality:

   • Not all calories are equal. Prioritize nutrient-dense foods over empty calories. Vegetables, fruits, whole grains, and lean proteins provide essential vitamins, minerals, and fiber.
   • Minimize processed foods, sugary snacks, and excessive alcohol consumption.

4. Hydration:

   • Staying hydrated supports weight loss. Sometimes thirst can be mistaken for hunger.
   • Aim for at least 8 cups (64 ounces) of water daily.

5. Sleep and Stress Management:

   • Poor sleep disrupts hormones related to hunger and appetite. Aim for 7-9 hours of quality sleep each night.
   • Chronic stress can lead to emotional eating. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

6. Mindful Eating:

   • Pay attention to hunger cues and eat slowly. Mindful eating helps prevent overeating.
   • Avoid distractions (like screens) during meals.

7. Set Realistic Goals:

   • Rapid weight loss isn’t sustainable. Aim for gradual progress (about 1-2 pounds per week).
   • Celebrate small victories along the way.

8. Track Your Progress:

   • Keep a food diary or use a mobile app to monitor your intake and exercise.
   • Regularly weigh yourself or track other metrics (like waist circumference or body fat percentage).

9. Social Support:

   • Share your weight loss journey with friends, family, or a support group. Having a network can keep you motivated.
   • Consider professional guidance from a registered dietitian or a fitness coach.

10. Be Kind to Yourself:

    • Weight loss isn’t linear. Plateaus and setbacks happen.
    • Avoid extreme diets or self-criticism. Focus on long-term health.

Remember, sustainable weight loss involves lifestyle changes rather than quick fixes. Prioritize health over numbers on a scale, It's not about pounds, it's about inches, reduce the inches of excess fat! 🌟

Disclaimer: Always consult a healthcare professional before starting any weight loss program.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

d practical tips. If you’d like more details on specific aspects or have any other questions, feel free to ask! 😊

2of5ow learn more suggestions

Skipping Meals Promotes Belly Fat

 Skipping Meals Promotes Belly Fat Storage, Increases Risk For Insulin Resistance

I want to reblog this article because this is a common mistake that everyone makes when they first think about losing weight.

The author Justin Caba writes for MedicalDaily.com where you can always find valuable information.

Skipping meals leads to abdominal weight gain. Beginners have a hard time grasping that concept. It’s not usually the amount of food you eat that puts fat on your body. It’s the kind of food you eat. Eating less of a bad diet is still a bad diet and you won’t lose fat. You can lose weight without losing fat, but that’s why people gain the weight back. Too much body fat is different for everyone. Your “body mass” is about 80% of your total weight. The rest is bones and organs and the contents of the digestive system. Your body retains about three days of food. Anyway, if too much of your body mass is stored fat, if the percentage of fat is too high, then losing weight will only cause you to increase the percentage of body fat.

The trick is to forget the scale and find a diet of fresh foods, eat frequently but in small amounts about every three hours 5 or 6 times a day. Get all your meals in before 6:00 and then stop eating. Don’t drink calories and in 3 months you’ll see a difference. When you can reward yourself with a new pair of smaller jeans you’ll start to smile again.

Anyone looking to lose weight knows they have to restrict the amount of calories they consume, but how much and when they restrict those calories can make all the difference. A recent study conducted at Ohio State University has revealed that skipping meals not only leads to abdominal weight gain but can also lead to the development of insulin resistance in the liver. That means the next step for you is diabetes.

“This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people,” said Martha Belury, professor of human nutrition at Ohio State University. “But you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.”

So, no matter the reason, skipping meals is depriving the body of essential nutrients.

Source: Kliewer K, Ke J, Belury M, et al.

The Journal of Nutritional Biochemistry

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

I Should Explain

 Weight Loss is a journey that takes several months and even years. My journey took years. It was a giant learning curve for me. I think I started to realize I had a weight problem back in the 1990s. I thought back then, that I could exercise away my body fat. Wrong!!

I got a gym membership and my wife and I were going almost every day. Oh sure, we lost some water weight in the first couple of weeks. But that was only temporary. I didn't understand why I had only lost a few pounds. 

Then I learned that the increased exercise also meant I had more appetite. I was eating more calories and the exercise was offsetting those calories so I wasn't getting anywhere. 

Later, when I was trying to find all the answers, I learned that starving won't help you lose body fat. And losing weight doesn't help you lose body fat. So, what Was I supposed to do? 

While I was looking for all the answers, I found that the food I was eating caused me to gain body fat. There are foods anyone can eat that will help you lose that fat, but you have to stop eating those foods you like that put on the fat in the first place.

When it comes to food, you want to eat only whole foods. What does that mean? For example, If you are buying meat or fish. It might seem okay to buy packages, but packaged food has very little quality control. It's done by machines, only one or two items a day a checked. So, I buy seafood or meat from the meat counter where it's cut right in the store. I buy fish with the heads in the fish. Did you ever go to an Asian market to buy seafood? My Asian store sells some fish live and some on ice but they're not filleted.  

You can tell the health of fish by the color of their eyes. I always buy fish with clear white eyes, and only fish caught in the wild.

Buying red meat is different. The color of the meat will tell you how old it is. In some stores, you may find a butch you can take to. If I'm looking for steaks, ask him to cut you 2-inch steaks about one-half pound each or one pound. The rule of thumb for red meat is that you only need to eat 3 ounces of red meat per meal.

Produce is more important. 2/3 of your meal should be fruit or vegetables. This is where "whole foods" is important. I buy produce that I can touch and see if I think it looks good. I am against pre-packaged foods. For example, I won't buy a plastic bag of cut-up bits of fruit. I don't buy fruits or vegetables in cans. If my store doesn't have produce that I think looks good, I stop going there.

I used to have a Mexican grocery store close to my house. Grocery stores are like restaurants. If the store isn't busy when I go on Saturday, something is wrong. The Mexican Grocery was packed with people and it looked like half the customers were in the produce department. They needed 4 workers to put out fresh produce all day long. One worker told me that the store gets 3 truckloads of produce every day. I was like getting the produce straight for the farmer. 

If you eat food full of nutrition you will fill up eating fewer calories. It's all about eating the right foods. Your body will burn your body fat if you give it a chance. 

This isn't a quick diet plan, it's the right way to eat. I had to stop drinking anything with calories, stop eating or drinking dairy, and learn how to cook the healthy way.

You can find the answers on the internet. The Mediterranean food plan is a good place to start.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.