Lifestyle tips to slow the aging process
I have compiled a short list of easy steps you can take to slow the aging process and bring a higher level of health to your body based on the information I have learned over the years of practicing/studying medicine:
1. Receive 6-8 hours of sleep every night- the body needs sufficient time to repair and recover every night. If you watch TV, stop watching at least 2 hours before you want to go to sleep.
2. Practice proper dental hygiene- brush and floss at least every morning and every night and be sure to get regular checkups at your dentist. Study after study has shown this to have a direct impact on heart health as well.
3. Mediate every day- do this for at least 10 minutes at the end of the day to give the mind a chance to slow down and rest. Ideally, 30 minutes, or more, a day would be a great goal to work towards and just before bed time would be a great time to do this. Pay attention those of you with insomnia due to an over active mind- This will help you!
4. Exercise everyday- plan to get at least 35 minutes of cardiovascular activity. A great option is to simply walk for 35 minutes after work (ask your partner and or family to join you to make it fun and a great way to bond/socialize). It will rejuvenate your body/mind after a long and stressful day at the office. Please be sure to check with your physician before you start any new exercise regimen.
5. Drink water all day every day- In TBM we recommend one quart of water per every 50 pounds of body weight per day (rounded up). It seems like a lot at first, but once you start hydrating your body properly you will begin to have more energy, skin will clear up and as a bonus flush out toxins. If you drink coffee this is very important as coffee is a very powerful diuretic and will massively dehydrate you.
6. If you are over 40 take two baby aspirin daily (81mg x 2)- studies show this reduces the risk of heart attacks and stroke and new studies are indicating it will decrease the risk of some cancers. Be careful as aspirin can upset some people stomachs. Be sure to get your physicians approval first.
7. Drink green tea- more and more studies are showing great benefits from the antioxidant levels as well as protection from Alzheimer’s disease. One caveat is with the Alzheimer’s, the tea needs to be caffeinated.
8. Get some sun daily (at least 20 minutes)- the sun provides our vitamin D. Studies show that vitamin D helps promote a state of general happiness and new studies are starting to reveal that it may ward of certain cancers. Additionally, it has been shown to slow the aging process of arteries and it is well known to help the body manage calcium. If you can’t get the sun you need supplement with vitamin D3. Be sure to get your physicians approval first.
9. Get omega-3 fatty acids with DHA in your diet- this can be found in many fishes including salmon. There are many fish supplements as well and for those of you who do not like fish or are vegetarian/vegan there are also plant based supplements as well. This is for the heart eyes and liver. Be sure to get your physicians approval first.
10. Remove white sugar from your diet- in reality, white sugar is a poison to the body and you would be surprised how much white sugar is added to the processed foods we eat. I have no idea when the American diet became so ‘sweet’. In TBM, malfunctioning sugar metabolism is the main cause of disease in the human body. Don’t forget that sugar includes high fructose corn syrup. Read the label of any prepackaged foods you buy and whenever possible switch them for healthful choices that contain no added sugar or just make the items from scratch using fresh produce.
11. Pay attention to your basic health statistics- be sure to keep your blood pressure close to 115/75 (or lower), get your HDL and LDL below 100 and your c-reactive protein to less than 1 (this is the stress/inflammation indicator). If you are unaware of these numbers see your physician for a checkup. As always, please be sure to check with your physician to make sure these numbers are good for you.
*I highly recommend that you muscle test any supplement before you begin to take it. Simply ask the body if the supplement is in your highest and best and at what dosage. If you do not know how to muscle test you can search the web to learn how.
**Disclaimer: this information is not intended to diagnose or treat any disease. In all instances, check with your physician (MD or DO) before you make any of these changes.
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