As a species, we are living longer and longer. But are we living longer and healthier? Good question. How many of us rely on pharmaceuticals to manage all the consequences of growing older. But what if there was another way? What if  longevity was in your control?

It’s never too late to start a longevity program. However, the earlier you start in life the better. Even if you don’t aspire to live to be 120 years old, longevity programs offer the advantage of a healthy life and older age. You can avoid some of the problems of growing older if you adopt the right longevity lifestyle.

What do we address in a longevity program?

• Stress
• Diet
• Supplements
• Exercise

These are the big four. Let’s look at them in more detail.

Stress:
Reducing stress is key. Too much prolonged, chronic stress does damage to the body. It upsets your metabolism, your hormones, your cardiovascular system. It affects your sleep, your digestive system, your attitude toward life. It can cause high blood pressure, heart disease, headaches and migraine, indigestion, GERD, metabolic syndrome which can cause a whole host of problems like obesity and type 2 diabetes. A recent study suggests that it may also be responsible for autoimmune diseases. It is also responsible for premature aging.

How can we reduce our stress and avoid the above outcomes?

Meditation and mindfulness training can help. Focusing on the moment instead of ruminating over the past and worrying about the future is key.
Meditation can include breathing techniques that can calm the sympathetic nervous system, your fight and flight response.

Exercise is excellent for calming chronic stress. A small amount of daily exercise can truly help. We will discuss this more later.
Certain supplements can also be helpful which we will also talk about later.

Acupuncture is a perfect way to control chronic stress. It helps to calm and reset your nervous systems response to stress. Over time it can have a profound effect.

Diet
Diet is an important part of a longevity program.
First I want to list what not to eat, then we can talk about what is good to eat.

Number one on the list is to avoid highly processed food. I can’t stress this enough. These foods go through multiple processes, contain many added ingredients and are highly manipulated and synthesized foods. Examples are soft drinks, chips, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, frozen or premade meals, including frozen pizza and microwaveable dinners. Vegans also need to be careful about eating the many ultra processed vegan foods that are now available.

Next avoid trans fat which leads to inflammation and high cholesterol.
Sugary foods are best eaten not at all or in limited quantities. I know sugar is a hard one for most people. Just be mindful.

What to eat!
Organic foods if possible!

Whole foods and largely plant based foods. What are whole foods? They are foods that look like their original selves, fruits and vegetables, nuts and seeds, legumes (beans, lentils), whole grains in their original form like brown rice, bulgar, whole wheat. Small amounts of animal products like fish and poultry, dairy (particularly yoghurt) if you can tolerate it.

Supplements
Adaptogen herbs are excellent herbs to manage stress and return your body to balance as well as to help strengthen your immune system. Some adaptogens that you may have heard of are; ginseng, holy basil, reishi mushrooms, astragalus, ashwaganda. Each have different functions in addition to their adaptogenic properties so it’s best to consult an herbalist such as myself before starting on one of them. You want to make sure to are taking one that is appropriate to your constitution and health concerns. For instance, there are different kinds of ginseng, some hotter than others. If you are in menopause and experiencing hot flashes, you might not want to take a hot ginseng.

 Of course in Chinese Medicine we have some specific ancient herbal formulas specifically for longevity.

Some other excellent supportive supplement for longevity are:

Omega-3 fatty acids: Found in fish oil supplements, omega-3 fatty acids have anti-inflammatory properties and are associated with a reduced risk of heart disease and cognitive decline.
Vitamin D: Many people are deficient in vitamin D, which plays a crucial role in bone health, immune function, and reducing inflammation. Getting enough vitamin D is important for overall health and longevity, especially for those who live in areas with limited sunlight.
Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant that helps generate energy in your cells. It may improve heart health, reduce oxidative damage, and slow down the aging process.
Curcumin: The active ingredient in turmeric, curcumin has powerful anti-inflammatory and antioxidant properties. It may help reduce the risk of chronic diseases associated with inflammation, such as heart disease, cancer, and Alzheimer’s disease.
Of course there are many others but these are a good starting point.

Exercise

How much exercise and what type of exercise contribute most to longevity
Start slowly with exercise if you are new to an exercise program. If you are unfamiliar with strength training or any type of exercise, it is best to work with an experienced trainer in the beginning. It is easy to injure yourself if you are new to this.

Aerobic Exercise: Activities that get your heart rate up and increase your breathing rate, such as walking, running, cycling, swimming, and dancing, are excellent for cardiovascular health. Depending on your age and fitness level try for 30 minutes 5 days a week or 1 hour 3 days a week of moderate level exercise.

Strength Training: Resistance training, using weights, resistance bands, or body weight exercises, helps build and maintain muscle mass and bone density. Strong muscles support better balance, posture, and overall functionality, reducing the risk of falls and fractures as you age. This along with balance exercises such as Tai Chi or standing on one leg are strongly beneficial as we age.

Flexibility and Stretching: Flexibility exercises help maintain or improve your range of motion in your joints, which can enhance mobility. Activities like yoga, Pilates, and stretching exercises can improve flexibility and also promote relaxation and stress relief.

All of this may seem a little overwhelming. Where do you start and how? There are lots of choices. If you feel that you could use a little help with creating a longevity program for yourself I can help. We can work together to get you on the right supplement program, find the right stress reducing technique for you which might include acupuncture. We can also determine the right exercise program for you and find a diet that works for you.

If you do it on your own, just start with on thing, one area such as diet or exercise and build from there.

For any questions regarding a longevity program call for a free 15 minute consultation. I’m happy to talk to you to discuss your concerns.
310-367-1564