Habits to Stop in 2023
01 Introduction
In this newsletter, we're focusing on practices to break in 2023. By stopping these habits, you can take steps towards improving your longevity and extending your lifespan. Remember, small changes can lead to significant differences in your health over time.
02 Eat Less Red Meat
One of the reasons why we age is the accumulation of proteins inside and outside cells. This protein accumulation is also called a "hallmark of aging." Protein accumulation plays a crucial role in heart disease, particularly heart failure. A high-animal-protein diet can accelerate this process. To expand your lifespan, reduce your animal protein intake, mainly processed red meat (sausages, salami). Try replacing them with white meat (poultry), fatty fish (salmon, herring, mackerel), and meat substitutes.
03 Don't Eat Three Hours Before Bedtime
Eating close to bedtime can negatively impact both your metabolism and sleep, which go hand-in-hand. The body’s circadian rhythm, which regulates the sleep-wake cycle, also plays a role in your hormonal cycles and your body’s sensitivity to insulin. At night, insulin sensitivity is lower than in the morning, making it harder for the body to process the carbohydrates and glucose from food. This can lead to higher blood sugar levels and resultant damage, like glycation. Eating close to bedtime can also impact sleep quality and reduce the time spent in REM and deep sleep, which can lead to a range of health effects. To ensure better insulin sensitivity and sleep quality, it’s recommended to avoid eating at least 3 hours before bedtime.
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04 Reduce Time Spent Sitting Down
Sedentary behavior, such as sitting for long periods, has been linked to an increased risk of chronic diseases, including heart disease and type 2 diabetes. According to an American Cancer Society study, sitting for more than 6 hours per day can increase the risk of death by up to 40% (source). By breaking up prolonged sitting with regular physical activity, you can lower your risk of these diseases and improve your longevity.
05 Reduce Alcohol Intake
Drinking excessive alcohol is a leading cause of preventable death worldwide. According to the World Health Organization (WHO), alcohol use is responsible for 3 million deaths yearly (source). Not only does excessive alcohol consumption increase the risk of liver disease and certain cancers, but it also increases the risk of accidents and injuries. By limiting your alcohol consumption to moderate levels, you can lower your risk of these diseases and improve your longevity.