Dr. John Scharffenberg is a 100-year-old expert in nutrition who devoted himself to improving human’s knowledge of healthy nutrition and longevity. Here are seven habits for a long and healthy life, based on his 30 years of searching for health fundamentals in the field of public health and nutrition. Now, let’s take a closer look at these longevity-promoting practices, and try to get more detail and scientific evidence of how they help and how they affect our health.
1. Daily Exercise:
Scharffenberg lays much stress on the importance of exercise with a special attention made to the persons of 40-70 years old. In this phase, many people are economically productive and for this reason they get riches; but they start idling, thus resulting to the conditions like overweight and other diseases of plenty. Exercise does more than policing your cardiovascular, it is also very useful in toning muscles and keeping the bones strong besides increasing flexibility.
Science Behind It: People said that exercise enhances circulation, and reduces inflammation and tendencies towards such illnesses as diabetes, hypertension, and heart diseases. Current research indicates that even those with definite obesity, or certain diagnosed health risks, thus obtaining regular moderate daily exercise can live longer than their counterparts, normal-weighted individuals, avoiding exercise at all. Exercise also has a positive impact on the mental health of the aged though decreasing anxiety, depression and cognitive impairment which is essential for age related health.
2. Predominantly Vegetarian Diet:
Vegetarianism is an important part of Scharffenberg’s plan to live to be 120 years old. Specifically, the fact of its application for the prevention of heart diseases, strokes, cancers, and most age-related diseases. By adequately portioning meats and greatly focusing only on the nutrient-dense vegetables, fruits, legumes, and whole grains so as to fill your body with important vitamins, minerals, or antioxidants that combat cell damages.
Scientific Insight: It is well understood that diets high in plants contain substantially lower levels of cholesterol and saturated fat, both of which are blamed for cardiovascular disease. Vegetables and fruits are rich in phytochemicals which are bioactive compounds with beneficial effect on health and in; prevention of diseases of civilization. For instance, antioxidants present in plant foods cancel free radicals which are molecules capable of messing up cells and ageing. Thirdly, the diets are, rich in fiber as it helps in digestion, promotes healthy weight, and reduce blood pressure.
3. Avoid Tobacco:
Tom Shacffenberg points out that tobacco consumption is one of the most lethal vices in terms of lifespan. Everybody knows that smoking causes not only heart disease, lung cancer, stroke, and respiratory illnesses but many other diseases too. However, as you are well aware, there are many reasons why tobacco use is deadly; finally, it alters aging on a cellular level due to the damage done to your DNA.
Why It Matters: Tobacco is toxic and impacts nearly all human organs; it shortens life span by a standard 8 to 10 years. That is why the components of cigarettes including toxins, promote inflammation and oxidative stress, enhancing the probabilities for chronic diseases. Giving up smoking irrespective of the age you are at greatly reduces your chances of being diagnosed with diseases such as lung cancer, COPD and heart failure.
4. Limit Alcohol:
Scharffenberg stresses non-use of alcohol. Even a moderate drinking was okay in the past however large meta analyses of recent cohort studies indicate that no amount of alcohol is really safe. Women who drink alcohol are likely get breast cancer for they affect the liver and other chronic diseases such as high blood pressure and heart diseases.
The Research: Alcohol impacts on the physiological makeup of the body with influences stretching from brain functions, blood pressure, liver and most other organs and tissues. There are also long-term effects on the body such as; developing liver illnesses, the brain is damaged and; the individual is also susceptible to accidents and injuries. Still, even moderate drinkers arc at increased risk of developing oral, esophageal, liver and breast cancers. Alcohol consumption should be reduced or even removed completely from people’s lives as one of the main longevity practices.
5. Cut Down on Sugar:
Sugar is not only responsible for flabby tummies but for a whole host of problems. Consumption of more sugar leads to increase in weight, heart diseases, type 2 diabetes and inflammation. Further Scharffenberg indicates sig this proves that sugar dramatically elevates cholesterol and triglyceride standards, which are instruments used to diagnose heart diseases.
Why It Works: Sugars such as the refined sugar and other sweetening substances trigger a high Insulin level and hence result in Insulin resistance. This renders the way for type 2 diabetes; a preventable killer disease that has a shorter life expectancy. Sugary foods are also affiliated to obesity and given that obesity is a strong risk determiner for nearly all the chronic diseases. Reducing sugar intake has positive effects on blood glucose, weight and prevents the development of metabolic diseases
6. Limit Saturated Fats:
Scharffenberg is very much on the side of low-intensity fat, particularly and fuels and animal meat such as beef, pork, and dairy products. Some fats like saturated fats raise cholesterol and cause a disease called atherosclerosis which is a major source of heart attacks and other related complications such as stroke.
The Science: Saturated fat increase the LDL cholesterol, known as the bad cholesterol, which forms on the walls of your arteries narrowing them. This adds a chance for the formation of blood clots, which may result in heart attack or stroke. Saturated fats are known to be pro- cardiovascular disease and so if we replace these with unsaturated fats rich foods like nuts, seeds, avocados, and olive oil to mention but few will go a long way in reducing cardiovascular diseases.
7. Mental Health and Positivity:
Scharffenberg adds that one should keep fit mentally and should have positive perception towards life. Living in stress, being depressed or being lonely have a worse impact on the physical health and can lead to chronic diseases. Having good connections, being interactive socially, and taking time to be creative and reflective helps one to be both emotionally satisfied and physically healthy when he or she grows old.
Mental Health and Longevity: A study has established that stress received on a long-term basis increases cortisol levels in the body since this is a hormone that harms tissues and organs. This is because stress leads to the shortening of telomeres – protective ‘caps’ at the end of your chromosomes. Optimistic disposition complemented by mental toughness helps enhance immune status, reduce inflammation and extend longevity.
Final Thoughts:
Beside the above seven, Scharffenberg outlined seven keys to ageing that focuses on preventive health – rather than the onset of diseases that are relatively easy to incorporate into an individual’s lifestyle. From healthy plant-based diet to exercise regimes and stress-free lifestyle, every one of them aims at the health of the body and mind. The presented choice of lifestyles backed by scientific evidence provides a blueprint for a healthier and more active life not just a longer one. Adaptation of these habits could assist to append.possibly, years to your tally and life to your years.
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