My Top 5 Habits for a Long and Happy Life

How many years do you want to live? A hundred? Two hundred? More? Living a long, healthy, and happy life is not a pipe dream – it is possible. But it doesn’t happen by accident. My plan is to be around in 2105. I wanted to share some of my top habits that will get me to that goal. plus there is some recommended reading for those who are either sceptical or want to take these steps further.

If you want to increase your chances of living a long life, there are things you can do. The steps below will help you make lifestyle choices that promote longevity. following them may not guarantee a long lifespan, but they will give you the best shot at enjoying a lengthy and fulfilling life.

Start with these tips and before you know it, you'll be well on your way to adding quality years to your life!

1.Be active throughout the day

Walking is a great way to get active, especially if you are walking with a purpose. Movement of any kind is good for the body and mind but walking with a pedometer or other tracker can help increase the benefits. According to Harvard Medical School, walking with a tracker can help increase the number of steps you take each day, which has been linked to better health.

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There are many apps available that can help you track your walking, like Humanity and Garmin. These apps can also help you set goals and see your progress over time. If you are looking for ways to be more active, walking is a great option.

2.Recovery

Sleep is key. Not just how long you sleep but your sleep patterns with a good mix of light, deep and REM sleep your brain and body can repair and reset. People who sleep well live longer. You can aid that process in three interesting ways. By exposing yourself to hot and cold temperatures and natural light, you can give your recovery process a much-needed boost. Studies show that intentionally engaging in activities that are thermally and light stimulating encourages the body to rejuvenate and revive itself. Moreover, these can lead you to recovery quicker than more traditional treatments. Exposing yourself to natural light helps restore your circadian rhythms, while hot and cold showers trigger metabolic processes that help increase feelings of wellbeing.

3.Mind

Although it's easy to get caught up in the hustle and bustle of everyday life, taking some time out can have a huge positive impact on your health. Incorporating meditation or mindfulness into your daily routine is a great way to promote a healthy mind. Additionally, spending time outdoors is scientifically proven to raise overall wellbeing, so finding moments throughout the week to spend some quality time in nature is a great way to support your mental and emotional health. Tracking your daily mood through journaling or meditation exercises can help identify patterns in your emotions, which is key in understanding yourself better and taking steps to maintain your overall mental health.

4.Nutrition

Fasting and eating a well-balanced diet can be key to living an energized and healthy lifestyle! The daily14 hour fast, in which you close your eating window in the early evening, has been found to boost metabolism, improve digestive health, regulate blood sugar levels and even reduce inflammation. Eating nutritious meals is just as beneficial; make sure to choose unprocessed foods. Don't forget about the importance of chewing your food thoroughly - it helps the body absorb more nutrients from your meals! All these components combined can lead to a seemingly better relationship with food while giving you more energy throughout the day.

5.Breathing well

Breathing is a fundamental necessity of life, yet many of us are neglecting the importance of good breathwork. Taking eight breaths per minute and exclusively nose breathing is an essential part of good breathing; it reduces stress, improves our immune system and increases oxygen to our cells. The Buteyko Method enables exclusive nose breathing by teaching breathing exercises that help us relax and gain focus. For example, night time mouth tapping involves gently tapping the underside of your chin to encourage exclusive nose breathing while you sleep. Exercises such as these can dramatically improve your overall health and day-to-day wellbeing by helping you to become conscious that your body requires clean air through exclusive nose breathing as much as it needs nourishment from food. Becoming aware of this simple fact allows us to treat our bodies well - a hugely rewarding practice!

6.Live in the present moment

Living in the present moment can be incredibly powerful and life changing. Famous proponents of this philosophy, such as Eckhart Tolle and Wim Hoff, are passionate advocates of harnessing the power of the present moment. They suggest that doing so allows us to access a newfound level of freedom and inner peace, even when faced with challenging circumstances. It may not always be easy to stay mindful of the present moment but by regularly shifting your focus away from rumination and worrying about the future, you can begin to tap into an incredible source of power. Live with intention, pay attention to what is unfolding before you, let go of preconceived expectations and enjoy each and every moment exactly as it is: an oasis filled with potential opportunity.

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Keeping track

I would recommend using one of the many apps on the market to track how you are doing. My personal favourite right now is https://www.humanity.health/ which assesses your rate of aging. I am currently reversing my ageing by 2.7 years!

If you want to live a long and happy life, start by making small changes that will have a big impact.

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·??????Get active every day,

·??????Recover well,

·??????Take care of your mind and body,

·??????Breath through your nose,

·??????Live in the present moment.

These five habits will help you enjoy a longer, healthier life. And who knows? With more research suggesting that death is not inevitable, we may all be living much longer lives than we ever thought possible. What changes will you make today to improve your longevity and quality of life?

Reading

Ageless by Andrew Steele

The Happiness Advantage by Shawn Achor

Breath by James Nestor

Why We Sleep by Mathew Walker

Biology of Belief By Bruce Lipton