Longevity Lifestyle Program

Longevity Lifestyle Matters

14 Components of a Longevity Lifestyle

 

  1. PAC mindset. A Positive, Active, and Creative mindset provides the foundation and direction for your Longevity Lifestyle. Maximize a ‘growth’ mindset with a can-do attitude. If you have an enemy outpost of negativity inside your brain, get rid of it. Avoid worry and anxiety. They can trigger the stress response, suppress immune system function, and rarely (if ever) solve anything.
  2. Positive self-talk style. Take responsibility for your self-talk. Tell your brain what you are doing as if it’s a done deal and stop talking about what you don’t want to have happen. Avoid using words such as don’t and can’t and shouldn’t. Remember that you tend to communicate with others in the way you talk to yourself.
  3. Optimum sleep. Obtain the optimum sleep your brain needs. Take a fifteen-minute nap during the day if you missed sleep the night before. Sleep deprivation can drain your energy, accelerating aging, suppress both brain and immune system functions, trigger weight gain, and shorten your potential longevity. Sleep in as dark a room as possible to avoid interfering with melatonin production.
  4. Appropriate hydration. Dehydration is deadly. It can increase the production of free radicals, which can wrinkle your internal organs as well as your skin. Learn to differentiate between genuine physiological hunger and thirst. Unless medically contraindicated, drink enough pure water to have one or two pale urines per day. Drink a glass of water fifteen to thirty minutes before you plan to eat a meal.
  5. Brain protection. Avoid brain trauma in every way possible (e.g., protect your ears and save your hearing, avoid pugilistic sports, arrange your environment to prevent falls, wear a helmet when bike-riding and for other sports activities such as skiing and skate-boarding). If you smoke, stop; if you don’t smoke, never start; and do what you can to avoid inhaling side-smoke, insofar as it is possible to do so. Avoid excessive radiation, toxins and poisons, vehicle exhaust, air pollution, and infections insofar as it is possible to do so. Protect your brain mentally, too. Be careful what you put into it. You only have one brain and neurons typically do not multiple and divide and replace themselves as do most other body cells. Take care of your neurons!
  6. Physical activity. Move it or lose it. Minimize sitting and maximize physical activity. Aim to exercise for thirty minutes each a day, in sections of ten or fifteen minutes, if you prefer. Physical activity and exercise help tone your body and promote balance (homeostasis). Include a combination of stretching, aerobic, balance, and flexibility exercises. Variety is key to keep your brain interested and motivated. Select activities you enjoy and have fun doing them by yourself or with others.
  7. Brain Stimulation. Engage in stimulating, mental activities for at least thirty minutes a day to keep your brain active—a gift to yourself and everyone who knows you. Include a variety of brain aerobic exercises to keep your mind interested and alert. Read aloud for ten minutes every day—to yourself, your pet, or others. Minimize passive mental activities such as zoning out in front of the TV. Maximize active mental picturing: Read; Listen to books on tape; Play mental and word games; Travel (locally or abroad) to expose your brain to new sights, sounds, smells, tastes, people, and environments; Include music in your life and favorite hobbies; Hone your creativity in any way that works for you. A healthy body without a healthy brain is less than half the picture.
  1. Exposure to light. Obtain moderate exposure to natural light. Flood your home with sunlight but minimize direct exposure to bright sun. Avoid sunburn, tanning parlors, and ultraviolet light as they can increase your risk for skin cancer and are believed to suppress immune system function. When in bright sunlight, consider wearing dark glasses consistently to lower the risk of macular degeneration.
  2. Healthy nutrition. Emphasize a Mediterranean cuisine. Read labels carefully. Lean toward plant-based unrefined and unprocessed foods. Eat when you are physiologically hungry. Minimize empty calories and maximize nutritious calories. Minimize chew-less foods and maximize chewy ones. Minimize snacking and maximize regular mealtimes. Rotate bites of food types to keep up taste-bud flavor intensity. When you choose to eat dessert, take only two or three bites. After that you’re eating largely from memory.
  3. Laughter and play. Be serious about life but avoid taking every little thing too seriously. Life is relatively short—a potential 122 years against eons. Make your life count and have fun in the process. Schedule regular opportunities for play, relaxation, fun, and variety. As the old saying goes: a change is as good as a rest. Hone your sense of humor. Figure out what tickles your funny bone and make time for it. Laugh mirthfully a minimum of thirty times per day. Very happy people reportedly laugh between one hundred and four hundred times a day! How much do you laugh.
  4. Support network. Who you hang out with matters! Select your close friends carefully. According to Jim Rohn, ‘You are the average of the five people you spend the most time with.’ Studies estimate that within three years you are at risk for picking up the habits of those with whom you spend the most time, especially for happiness, smoking, health, and obesity. Choose friends who are smart, affirming, upbeat, reciprocal, and on a Longevity Lifestyle. Reinforce each other’s efforts and increase your likelihood of success. Be brave enough to let go of those who are abusive or who drag you down. Be the person you want for your best friend.
  5. Stress management. Manage stressors effectively. Unmanaged stress pours out stress hormones, including cortisol and adrenalin, which can kill brain cells (contributing to dementia), accelerate aging, suppress immune system and brain functions, and trigger eating outside of nutritional balance. Engage in family-of-origin work to identify common patterns and habits that may be impacting your behaviors now. Live the 20:80 Rule: Only twenty percent of the negative impact to your brain and body is due to the event or situation itself; eighty percent is due to your perception of the event and the weight you give to it.
  6. High EQ. Raise your level of Emotional Intelligence or EQ. Estimates are that IQ contributes only twenty percent to your overall success in life, while EQ contributes at least eighty percent (another 20:80 Rule). Learn to identify core emotions quickly and accurately and to manage them effectively. Becomes skilled at recognizing the information they bring from your subconscious to your conscious mind. Feelings follow thoughts. If you don’t like the way you feel, change the way you think. Consciously choose the feelings you want to maintain over time. Minimize emotional eating as a crutch to feel better. Avoid denial about addictive-like behaviors. Remember that the biggest ‘cure’ for one addictive behavior is another addictive behavior. Get help to create new, healthier habit patterns, as needed.
  7. High life satisfaction. Craft your own personal life vision. Hone your spirituality—the spirit with which you live life. Do something every day to evoke a sense of awe in your brain and your spirit. Live in a state of gratitude. Being grateful has been shown to help delay gratification. Assist others, volunteer, and give back to the community. Consider doing random acts of kindness on a regular basis. Interact with selected individuals who possess a healthy superego, positive mindset and self-talk patterns, have a good sense of humor and laugh a lot, are smart and supportive, take good care of both brain and body, and have embraced a Longevity Lifestyle. Leave a legacy—do something to make your corner of the world a better place than when you arrived on this planet.