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How to Live a Long, Healthy and Disease-Free Life

How to Live a Long, Healthy and Disease-Free Life

A large part of what you’ve heard about nutrition and health is nonsense.

In some cases, you have been intentionally lied to by greedy people trying to sell you something.

In other cases, though, people (including some health professionals) are simply misinformed about how to be healthy.

Guidelines are often crafted based on “policy” instead of science, the ridiculous war on saturated fat being a prime example of that.

Lifestyle Diseases Are Preventable

If you are willing to look past the advice that is constantly given by these misguided people, such as “food doesn’t matter, only calories” then you will discover that some of the most common diseases we face today are preventable.

They are called lifestyle diseases for a reason because our unhealthy lifestyle causes or contributes to them.

In this category falls everything related to the metabolic dysfunction that happens with a western diet and sedentary life. This includes obesity, type II diabetes, heart disease, hypertension, some types of cancer, and many, many others.

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If you follow the directions outlined below (for life), chances are that you will avoid these diseases, and possibly even reverse their progression if they have already started developing.

Don’t Smoke, Drink or Do Drugs

First of all, if you’re a smoker, alcoholic or a drug addict, then diet and exercise are the least of your worries.

I know that giving up these addictions is extremely difficult. If you can’t stop on your own, seek professional help or go to rehab. It works.

Eat Healthy

Nutrition can get pretty complicated at times, but eating healthy is actually really simple.

First of all, avoid sugar. As we know, sugar ain’t healthy, so it is usually one of the first items we take off our menu not only to help lose weight but for overall health. Trans fats, industrial oils, and processed foods should also be avoided.

Eat meats, fish, eggs, vegetables, fruits, nuts, seeds, healthy fats, and oils. If you can tolerate them, then full-fat dairy and some non-gluten grains are okay as well.

If you are overweight, then the best thing you can do to improve your health is to lose weight. For that, low-carb diets are very effective although there are also other approaches that work well for some people.

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The best eating plan for YOU is the one YOU can follow in the long term.

Skipping meals from time to time (intermittent fasting) and eating a bit less (calorie restriction) are methods that are very likely to increase longevity. In fact, these are two of the main tactics employed by immortalists.

If you don’t get much sun, then you might want to consider Vitamin D supplementation. A Vitamin D deficiency is associated with many diseases, and avoiding it may prolong your health. To know if you need this or not, ask your doctor to measure blood levels of 25(OH)D.

Omega-3 fatty acids are important, and if you don’t eat much fish or grass-fed animals then you should consider a fish oil supplement.

Other supplements that may be useful include Magnesium and Vitamin K2. These are often lacking in modern foods.

Exercise Regularly

The importance of exercise can not be overstated. It is one of the foundations of a healthy lifestyle. Exercise makes you feel better and helps prevent a massive range of diseases.

If you have a desk job, then you need to consciously make time for exercise, at least 3 times per week.

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There are certain activities that are more efficient than others, but in my opinion just doing something is critical.

If you like going to the gym, go to the gym. If you like walking, walk. If you like swimming, well.. you get the picture.

Instead of focusing on calories, aim to improve your physical fitness. The calories are negligible anyway, and exercise helps you lose weight by other means.

Optimally, you would do both weight training and some type of cardiovascular exercise. Some sports and group activities incorporate this automatically.

It is incredibly important to do something you enjoy!

Sleep Well

In the busy western society, sleep often suffers. We tend to be too busy and distracted to get the sleep that we need.

If you suspect you might have a sleep disorder such as sleep apnea, which is fairly common, then see a doctor. It is treatable.

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Some tips to improve sleep:

  • Don’t eat or drink in the last few hours before bed.
  • Go to sleep and wake up at a similar time each day, including the weekends.
  • Sleep in a dark room, with no lighting.
  • Dampen your lights a few hours before bedtime.
  • Expose yourself to bright lights in the morning, preferably from the sun.
  • Do not ingest caffeine after 2-3PM.
  • Eat healthily, and do regular physical exercise.

Avoid Stress

Like sleep, stress is something that comes with our lifestyles.

Avoiding unnecessary obligations is very important. In other words, simplify your life as much as possible. Be organized, and avoid procrastination.

Meditation can be very effective to relieve stress. If you are a stressed person, then that is something you should definitely look into.

As with other aspects of life, eating healthy and exercising can work wonders for stress.

Take Care of Your Personal Life

Be close to your family and friends. Take good care of your hobbies. Set new goals and achieve them. Have fun.

Having a sense of purpose in life is incredibly important to stay happy and healthy.

Conclusion

If you follow these methods, your chances of living a long and healthy life will be greatly improved.

These are all things you have probably heard of before, but it can help to have them all in one place.

More by this author

Jae Berman

Health Writer

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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