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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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