Everyone has a 'To Do List', but have you got a 'Not To Do List'? Add these things to it and you'll live longer!
1) Stop eating processed food
- the last 30 years we have started adding more sodium, saturated fat, sugar and taking out fibre (fibre has a short shelf life). The result of this is more cardiovascular disease, hypertension, diabetes and cancer
- The recommended sodium intake is 2300 but the average intake at the moment is 3300
- less than 50% of carbs should be from sugar on food label
- cook vegies in bulk, eat more fibre and less processed meats
2) Stop sitting still
- Everything is now outsourceable - walking the dog, washing the car, getting the groceries, transportation etc.
- 15 minutes per day of moderate intensity 5 days has been shown to increase longevity by 3 years! Not to mention quality of life
- get a fit bit - small, easy and daily walking/activity goals means that it's very achievable!
- Increase your incidental - walk to work 2/week, take the stairs, park further away, buy a dog, gardening, standing desk at work etc.
3) Stop holding a grudge
- Cortisol (stress hormone) is produced when stressed and angry
- This has negative impact on heart, metabolism and immune system
- high cortisol = higher mortality rates
- ASK - what am I getting from this grudge? Is it worth it?
4) Stop keeping to yourself
- staying social boosts immune system and helps manage stress
- good relationships can also strengthen your piece of mind
- negative relationships can put you in a negative frame of mind, risk of depression and cardiovascular issues
- You are the average of the 5 people you spend the most time with! Whether the category is wealth, health, happiness or education.
5) Stop thinking only big changes count
- how do you eat an elephant? Piece by piece!
- radical changes are more inspiring but also daunting
- brushing your teeth is a non-negotiable and happens every single day - commit the same amount of time to exercise and watch what happens! Pretty soon you'll be doing more than the initial 4 minutes per day
- Aim lower than what you can do - this way you're never pushing the limits or making it something that is too hard and therefore inconsistently done
6) Stop robbing yourself of Sleep
- less than 6 or more than 9 has shown to affect longevity of life
- fall asleep fast by - dark and distraction free, reduce screen time 1 hour before bed, keep temperature cool, meditation or an inexpensive noise machine
7) Stop relying heavily on your genes
- only responsible for about a third of longevity potential
- Focus on what you can change, not on what you can't
- Lifestyle factors (modifiable risk factors) make up the majority - exercise habits, nutrition, environment etc.
Our team of expert Health and Fitness coaches help people along their journey every single day with information just like this. If you'd like to have access to that help - contact us!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
