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Healthy AGEING

Here are some longevity shortcuts. They're small actions you can start today to build habits that will keep you living a better, longer life
1. Have a Green Smoothie Every Day: Numerous studies, including one published in 2011 in the American Journal of Clinical Nutrition, have
identified the so-called Mediterranean diet as one of the shortest ways to achieve a nutritious eating plan. But getting the five or more
servings of fruits and vegetables that this plant-based diet recommends can be a challenge. A green smoothie a blended mix of leafy
greens and fruit can pack that many servings into one big glass, with no cooking and little effort. If you toss in a source of omega-3 fatty
acids and dietary fiber like hemp hearts or chia seeds, you're well on your way to warding off heart disease, cancer and diabetes. A green
smoothie can help you lose weight, too, since boosting the water content within your food keeps you satisfied longer than drinking the
same amount of fluid alongside a meal.
2. Get 5 Minutes of Exercise: Five minutes a day of vigorous exercise may seem like a ridiculously small amount, but consider this: a small
2013 study by University of Alabama at Birmingham researchers concluded that exercising just one day a week was sufficient to boost
endurance and strength in a group of female subjects over the age of 60. After 16 weeks, the women doing resistance and aerobic exercise
only once per week improved as much as those doing three times as much.
The takeaway message? Small, consistent actions bear results. Since the first minute or so of any exercise activity seems to be the most
difficult to do, chances are good that you'll stick with the activity if you simply get started. On days you complete just five minutes, you're
still ahead! Keeping it vigorous causing you to break a sweat on a cool day, for example will contribute to your cardiovascular fitness
and help you ward off cognitive decline
3. Meditate for a Few Minutes: it may seem counter to the spirit of meditation to try to do it quickly, but practicing mindfulness
medititation for even brief periods can start to induce the same brain changes and long-term health benefits associated with much
lengthier sessions. Oxford University psychology professor Mark Williams and his team have developed a mini-meditation that can help
provide calm in an otherwise frantic day. Set a reminder on your Smartphone, or fill a typically unproductive few minutes in a bank or
grocery store lineup by focusing on your breathing, and taking stock of the mood that threatens to overtake you. It's a great introduction to
the practice of meditation, one that might convince you to set aside more time for reflection each day moving forward.
4. Measure Your Weight and Your Belly Once a Week: No one wants to obsess over the number on their scale, especially if they're trying to
concentrate on the bigger picture of aging well. But carrying too much weight on your frame can hurt your longevity, and contribute to
serious conditions like heart disease, stroke, and fatty liver disease. While there's some debate over the pros and cons of daily weigh-ins,
checking your weight at least once a week offers an early warning sign that you've over-indulged, and will help you readjust your daily
eating plan before you gain any more. If you are trying to lose weight, stepping on the scale once a week will give you a realistic picture of
your progress.
By measuring your waistline once a week, you can see if you are at risk of obesity-related illnesses which are linked to too much belly fat.
The US Centers for Disease Control (CDC) recommend a waist circumference under 40 inches (100 cm) for men, and fewer than 35 inches
(89 cm) if you're a non-pregnant woman.
5. Contact a Friend: Staying connected with friends and family is a major component having regular contact with supportive people helps
you manage stress, which can keep the stress hormone cortisol from threatening your longevity. Whether it's an old friend or a new
acquaintance, try to expand your social circle one conversation at a time