10 Nutritional Habits to Form Now for a Longer Life
As the calendar turns its page to a brand new year, now’s the perfect time to form new healthy habits — and we're not just talking about the food on your plate (although that plays an important part).
Proper nutrition spans everything from what you put in your body to the amount of sleep you get. So to inspire your New Year’s resolutions, here are 10 nutritional habits to incorporate in the new year that can help you live a longer, happier life!
1. Eat More Plant-Based Foods
Eating plant-based foods is shown to lower your BMI, blood pressure, cholesterol levels, and your risk of cardiovascular disease. It’s also key to boosting your immune health and helping your body detoxify from all the chemicals we’re bombarded with today. It’s no wonder so many people are turning to plant-based diets to improve their health!
Aim to incorporate more nutrient-dense plant foods in your diet, such as vegetables, fruits, herbs, spices, nuts, seeds, and whole grains – doing so is step #1 to live long and thrive!
2. Reduce Toxin Exposure
Today, what you strive to keep out of your body is as important as what you allow into it. That’s because we are unfortunately bombarded with toxins, and even the healthiest bodies are not “equipped” to detoxify the volume of chemicals to which we’re routinely exposed. These toxins are strongly linked to a wide range of chronic diseases and premature aging. And they’re prevalent in many foods and our water. They’re very high in typical supplements, and in the cosmetics we apply to our skin that are therefore consumed into our bodies. They’re in the air inside our homes, in cleaning products, bedding, clothing, and more. Key steps include choosing Certified Organic foods, supplements, and cosmetics whenever possible, choosing organic and natural fabrics, and using non-toxic cleaners. It is also wise to consider filtering your tap water and using air purifiers inside your home.
3. Keep Up Your Vitamin Intake
You likely know the importance of keeping up your vitamin intake, but did you know that as you age, you are more likely to have vitamin and mineral deficiencies? In fact, vitamin B12 deficiency affects up to 43% of older adults.
And while eating plant-based is better for your health, it can be a challenge to get all the essential vitamins from plants alone. Supplements, especially vitamin B supplements that help support a strong and healthy body, can help bridge the nutritional gaps in your diet.
4. Exercise Regularly
Diet alone can’t keep your body healthy long-term, which is why keeping your body active is such an important part of a healthy routine. Just 75 minutes of vigorous exercise each week can help lower your risk of cancer.
It can help to create a weekly routine to ensure you get your exercise in. Vigorous activities to get your heart rate up can include swimming, jogging, and tennis.
5. Eat More Nuts, Beans, and Legumes
It’s quite common to lose muscle mass as you age, which is why it’s important to get enough protein from your diet. Plant-based proteins like nuts, beans, and legumes not only fuel your muscle mass but come with the bonuses of fiber and healthy fats.
6. Introduce Antioxidants for Inflammation
“Inflammaging” is a term used to describe inflammation that occurs due to aging and can result in several health issues like diabetes, atherosclerosis, cardiovascular disease, Alzheimer's disease, and cancer.
Thankfully, antioxidants are an outstanding way to reduce inflammation in the body. Many herbs and spices are sky-high in different antioxidants, such as cloves, cinnamon, ginger, elderberry, and turmeric. Berries, beets, cruciferous vegetables, green leafy vegetables, and sweet potatoes are high in different antioxidants, too. The key is consuming a very wide range of antioxidants, so make sure variety is the spice of your life!
7. Drink Green Tea
You’ve likely heard that green tea is “good” for you, but what exactly are the benefits of drinking it? Green tea is anti-inflammatory and antiangiogenic (combats the growth of tumors), plus it helps support a healthy immune system.
Green tea is made up of amino acids, such as L-theanine, which support your immune system and may also help increase mental focus. It’s also packed with antioxidants and supports healthy cholesterol levels.
8. Get Enough Sleep
Aiming for 7 to 9 hours of quality sleep each night is essential for your overall health and well-being. While you sleep, your body gets to work repairing muscles, organs, and cells while removing toxins. These functions are vital for maintaining your body's health.
And since your body also flushes away beta amyloid from your brain — a protein associated with Alzheimer's disease — getting enough sleep can help reduce your risk of developing dementia.
9. Lower Your Salt Intake
High blood pressure is a major health concern that increases your risk of heart attack, stroke, and even heart failure — so it’s important to keep your blood pressure in check.
One of the best ways to do so is to limit your salt intake. But this can be easier said than done with so many items in your local grocery store containing hidden sodium. Here are some foods to steer clear of when trying to lower your salt intake:
- Processed foods, including savory snacks, soups, and deli meats
- Cheese and poultry
- Anything canned or pickled
- Smoked meats
10. Avoid Processed Foods
Speaking of salt, let’s talk about processed foods: one of the worst things you can feed your body. Processed foods have been altered to enhance taste, appearance, and shelf life — all of which mean health issues for you.
They typically contain high amounts of sodium, sugar, and synthetic additives that can increase your risk of cancer. It’s best to steer clear of processed foods and try to eat as many naturally derived foods as possible.
Staying Healthy in 2024 and Beyond
As you embark on your journey to a healthier and happier you, remember that living long and well is all about the healthy daily habits you form — from the food you eat to the exercise you get. These small actions can have a lasting impact on your health and wellness.
To gain full clarity on the little-known and evidence-based most effective steps of all to avoid disease, live long, and thrive, don’t miss the upcoming FREE Live Long & THRIVE Summit. It features truly legendary MDs & health researchers revealing the most powerful healthy aging and longevity steps of all, including the 102-year-old “Mother of Holistic Health” MD!