1. Eat healthy food every day
In the quest for a healthy lifestyle, the choices we make about what we eat play a pivotal role. Changing the relationship with food starts with changing your diet and consuming healthier alternatives. Let’s delve into how a well-balanced diet can contribute to longevity and look at a few of our favorites.
Mediterranean diet
The Mediterranean diet is abundant in fruits, vegetables, whole grains, and healthy fats. This not only tantalizes your taste buds but, according to research these foods can:
- Help prevent heart disease and stroke by limiting refined bread, red meats, and processed foods you eat.
- Keep you agile by helping you prevent muscle weakness and other signs of frailty.
- Lower symptoms of Parkinson’s disease due to the diet’s high levels of antioxidants.
- Reduces the risk of Alzheimer’s by improving cholesterol and blood sugar levels, as well as general blood vessel health.
- Protects against type 2 diabetes with its rich-in-fiber foods.
Paleo diet
The Paleo diet focuses on unprocessed foods like lean meats and vibrant vegetables. Beyond helping you lose weight, this dietary choice is linked to improved blood sugar control and overall health.
Blue Zone Diet
The Blue Zone Diet is increasingly becoming one that many people are pursuing. The reason is the inspiration it derives from regions with remarkable longevity like:
- Ikaria, Greece
- Okinawa, Japan
- The province of Ogliastra in Sardinia, Italy
- The community of Seventh-Day Adventists in Loma Linda, California
- The Nicoya Peninsula in Costa Rica
By emphasizing plant-based foods and moderate alcohol consumption, this lifestyle choice echoes the success of communities renowned for their extended lifespans.
Keto diet
The goal of a ketogenic diet is to achieve nutritional ketosis by reducing carbs, moderating protein, and increasing fat intake. This shift prompts the body to use ketone bodies from fat as its primary energy source instead of relying on glucose.
Recent studies on low-carb, high-fat (LCHF) diets, like the ketogenic diet, show promise in various health aspects. These diets may help with:
- Weight loss
- Metabolic syndrome
- Insulin needs for type II diabetics
- Inflammation
- Epigenetic profiles
2. Practice a healthy lifestyle (no gym needed)
Not a fan of the gym? No worries. According to scientists, you can still reap many health benefits linked to exercise by simply boosting your overall daily activity.
Consider incorporating easy movements like sweeping the floor, leisurely strolling through the grocery aisle, climbing stairs instead of taking the elevator, subtly moving your leg while at your desk, or stirring the pot while cooking. Researchers have delved into this type of activity, dubbing it NEAT, an acronym for the mouthful term “non-exercise activity thermogenesis.”
3. Enhance the look and feel of your skin
More and more people are exploring ways to revitalize their youthful looks, enhance their well-being, and alleviate persistent pain and inflammation. A promising solution in this quest is red light therapy (RLT).
Dermatologists and healthcare experts have long used red light therapy as a non-invasive approach to boost cellular rejuvenation, providing relief from pain, and presenting anti-aging benefits by reducing wrinkles.
When it comes to improving your skin health at home, RLT enhances cellular functions by boosting collagen production and promoting oxygen to cells. This improvement leads to a better overall skin tone and texture, along with a reduction in fine lines and wrinkles.
Research indicates that RLT has the potential to accelerate wound healing and acne, allowing patients to return to their pre-injury state faster than traditional treatments. Moreover, red light therapy may play a role in hastening recovery from certain illnesses.
4. Try mental health exercises
Similar to the body, the mind requires exercise to maintain its health. These mental health exercises are designed to promote well-being, address negative thinking, and combat anxiety. Some mental health exercises include:
- Mindfulness: Take 5 minutes and sit by yourself and focus on your breathing. Notice your thoughts and feelings and accept them as they come. This will help you be more aware of your thought patterns and emotional triggers.
- Meditation: In a quiet, comfortable space, close your eyes. You can either listen to a guided practice or focus on your breathing for 10 to 20 minutes. The point of this is to inhale and exhale while letting go of any stress and becoming relaxed.
- Gratitude journaling: In your favorite journal, write down three things you’re grateful for. It can be anything from something you saw or did, to being grateful for what you have. They can be as simple as a beautiful sunset or as significant as a loving family.
- Breathing exercises: Find a quiet spot to sit or lie down comfortably. Inhale slowly through your nose, feeling your chest and abdomen rise. Hold briefly, then exhale through your mouth, releasing tension. Repeat, letting rhythmic breathing guide you to tranquility. Try the 4-7-8 Technique for a structured approach. Inhale for 4 seconds, hold for 7, and exhale for 8. This mindful breathing helps redirect focus, promoting calmness and relieving stress. Integrate these exercises into your routine for a peaceful mind and balanced well-being.
- Cognitive reframing: When facing challenges, focus on the positive side. For example, if your boss gives constructive feedback, see it as a chance to improve rather than assuming they’re upset. This doesn’t mean ignoring difficulties, but in less critical moments, changing your perspective can help you maintain a more positive outlook.
5. Test out new wellness technology
With the daily advancement of technology supplying our bodies with the extra help they need is easy! With this in mind, technology like 10X Health’s Superhuman Protocol is the ideal solution for anyone looking for enhanced recovery from training, post-accident, or simply making the body stronger.
The Superhuman Protocol offers a comprehensive solution to rejuvenate the body and enhance overall performance. It’s suitable for anyone at any stage of their wellness journey.
At the core of The Superhuman Protocol is the enhancement of the body, both internally and externally, using Earth’s three core elements: oxygen, magnetism, and light. The primary aim of the Superhuman Protocol is to empower you to seize control of your wellness journey by harnessing the benefits of these three elements.
Here’s how the Superhuman Protocol works:
The Superhuman Protocol starts with a session on “The BioCharger” mat, where your body is exposed to pulsed electromagnetic fields (PEMF). This causes your red blood cells to separate, making them more open to oxygen and kickstarting cellular rejuvenation. PEMFs not only aid in healing but also boost blood flow.
Then the Exercise with Oxygen (EWOT) phase takes center stage. By utilizing the energized cells from the PEMF session, this phase allows for an impressive 30% increase in oxygen absorption. The Superhuman Protocol mask, a key player in EWOT, ensures the intake of 93% pure oxygen, a stark contrast to the usual 21% in the air around us.
Inhaling hyper-oxygenated air during EWOT significantly heightens oxygen levels in the blood. Paired with cells strategically spaced by the PEMFs, this primes the body for optimal light absorption.
The last step is the Red Light Therapy phase, which shifts focus to cellular rejuvenation. This therapy promotes soft tissue healing, reduces inflammation, and eases chronic pain.
Beyond its physiological benefits, the red light induces a calming effect on both mind and body, marking it as the most serene segment of the entire protocol.
6. Reduce stress with natural supplements
The weariness of being constantly stressed has sparked a surge in the popularity of stress relief supplements, making them a notable trend for the upcoming year. The increasing availability of supplements tailored to tackle this issue presents a significant advantage for many. These stress-busting supplements harness the power of minerals, vitamins, and herbs renowned for their calming effects.
For example, 10X Health’s Calm dietary supplement boasts a unique blend featuring GABA, Theanine, and Huperzine A. GABA, in particular, is believed to wield substantial influence in moderating nerve cell hyperactivity associated with anxiety, stress, and fear.
7. Stand up every 25 minutes when sitting
Adults in the U.S. sit for an average of over 12 hours daily due to sedentary jobs, long commutes, and screen time. This lifestyle raises the risk of chronic conditions like diabetes and heart disease, even for regular exercisers.
Prolonged sitting can lead to deep vein thrombosis, pooling blood in the legs, and excess strain on the spine and joints, causing lower back pain and muscular issues.
Therefore, setting a timer or using a smartwatch to remind you to stand up every 25 minutes and move around for at least 1 can help reduce symptoms of back pain, lower blood sugar levels, lower the risk of heart disease, and give you less fatigue and stress.
8. Stay hydrated
It’s often recommended to drink 6 to 8 glasses of water daily, a sensible goal. Yet, individual hydration needs differ. Choosing plain water is the best way to stay hydrated, but other drinks and foods also play a role.
Fruits, and vegetables like watermelon, tomatoes, and lettuce, as well as soups, contain water. Fruit juices, milk, and herbal teas contribute to your daily water intake. However, it’s crucial to limit sugary drinks with high-calorie content for overall better health.
9. Establish a daily routine
Incorporating routines into your lifestyle is crucial for maintaining consistency and concentrating on your physical wellness. A structured routine assists in organizing priorities, fostering healthy habits, and alleviating stress.
Establishing a routine is essential for building a successful lifestyle, providing both structure and stability. It enables a sense of control over your day, allowing you to prioritize tasks that matter to you. Moreover, having a routine aids in staying motivated and accountable as you progress toward your goals.
10. Get enough sleep
Prioritizing quality sleep not only contributes to good health but also significantly enhances brain performance, and uplifts mood and overall well-being. Cultivating a habit of restful sleep serves as a valuable investment in preventing an array of diseases and disorders, promoting longevity and a fulfilling life.
From safeguarding against heart disease and stroke to mitigating the risk of obesity and dementia, nurturing healthy sleep habits proves to be a cornerstone for a vibrant and robust life.
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Set yourself up for an optimized life with 10X Health
Following these tips for a healthier life is a great way to improve your well-being. Yet, taking the initiative to understand potential health vulnerabilities based on your family medical history and genes is an important first step. Knowing what illnesses you might be prone to can guide you in creating a personalized diet and determining the appropriate level of exercise.
With 10X Health’s gene and blood tests, you gain insights into why you may not feel your best and a better understanding of your body’s deficiencies. Armed with this knowledge, you can make informed choices to help your body function at its best.
Get your genetic testing kit here or order a full panel blood test here!
