How to Stay Younger and Live Longer Posted By : Robert Esmund

Whilst we may not be able to manipulate the genetic factors that affect our health and longevity there is a lot we can do to improve the environmental factors that impede on us. By that I do not mean the physical environment in which we work or live, (although that may have some subtle effect), but I refer to the factors that can effect our health and are within our control – diet and exercise.



I hope you are not thinking” Oh no another boring treatise that I don't want to hear”, because I don't want to get too technical or too evangelical but simply point out a few sensible things to consider if you want to live longer and, look younger for longer whilst doing it.



There are many ways of improving your health and defying the odds as you get older. The answer lies in helping your body to work optimally by providing for the body's needs whilst avoiding the obvious harmful factors such as alcohol in excess, smoking, drug taking and being overweight. Being overweight or obese is a major contributor to early death and unfortunately a problem for very many people today. It contributes to the causing of many serious health conditions such as diabetes, high cholesterol, high blood pressure and heart disease. A simple test is the BMI or body mass index. The higher your score the more overweight you are relative to your weight. A score of 30 or above indicates that you have a problem that needs to be addressed.



In order to keep the body optimised we need to eat a healthy diet, and this is even more important as the body gets older as it less able to repair itself generally, and a lack of the proper nutrients will only make this worse. Calcium and vitamin D for example are important for healthy bones and an adequate intake is necessary to avoid osteoporosis as we get older.



A healthy diet then, means sufficient of the foods that are good for us, but not too much of the many foods that can be detrimental. Good foods are, in the main the more natural foods such as lean meat, wholegrains, beans, pulses, fruits and vegetables. These contain protein, essential for body repair, plus complex carbohydrates which provide for energy in a steady controlled way, and fibre which is essential for a healthy digestion.



Bad foods are the manufactured or pre-packaged foods that are plentiful these days and pushed on us by relentless advertising. Very many of these foods from tinned beans to packets of cereals, are very high in refined carbohydrates which are so quickly digested and absorbed that they tend to upset the blood sugar levels. The rapid absorption of glucose leads to a higher concentration in the blood stream but this is a situation the body cannot allow. It has to maintain blood sugar levels within certain parameters – not too high and not too low. Pushing the concentration up causes insulin production and the conversion of excess glucose to fat which is then stored and accumulates in the body. The constant insult to the body of this type leads to a situation that eventually the body can't cope and health deteriorates.



It is essential then that you do not allow yourself to become overweight, or, if you all ready are, then you must lose weight for your own good.



Provided you eat a healthy and varied diet you should be getting the vitamins and minerals you need, but I see no harm in taking a supplement of vitamins and minerals provided you stay within the dose guidelines.Particularly important are vitamin C, vitamins B2,B3,B5,choline and inositol, azinc and chromium. A reputable multi-supplement should contain all these.

The second major factor in helping to keep the body working properly and feeling young is exercise. Most people with office, shop or factory jobs just don't get enough exercise daily, yet it is important not only in the obvious benefits of keeping joints working smoothly and helping to keep weight down, but also by helping improve blood flow it assists a healthy functioning brain with less risk of memory loss or Alzheimer's. Improved blood circulation will also benefit the skin, a major concern for many as wrinkles develop and make us look older. Other factors to consider in keeping skin looking healthy are of course to keep hydrated by drinking plenty of water, and staying out of the sun as much as possible, as this damages collagen which is not so easily repaired or replaced as we get older.



The third consideration is maintaining a healthy immune system so that we do not succumb to the attack of the multitude of bacteria, viruses and environmental pollutants that are out there. A healthy immune system depends on an adequate supply of all the right nutrients, so again a healthy diet is important. Immunity has also shown to be compromised by lack of sleep. An adequate amount of sleep also seems to be important in terms of longevity. It may just be that the body needs sufficient time to repair and replenish itself on a night to night basis. A final though is that evidence from animal studies have shown that reducing daily calorie consumption can significantly increase life span. Whilst it is not possible to say this would definitely be the case also for humans, it is another good reason to not eat too much.



By taking sensible measures we can undoubtedly be as sure as we can that we live as long and healthily as we deserve.

I

Robert Esmund is a retired health professional resident in the UK. He researches and writes on general health topics with a special interest in nutrition and weight loss. Loads more information can be found at his website.