The key formula to living a long and healthy life is not a secret – eat right, sleep well and exercise more. All three will inevitably help you feel better and stay in shape. But the older you get the harder it becomes to respond to healthy habits because the body has been taking so much damage for so long. However, some small daily habits can have a tremendous effect in the long run.
Take Minerals Daily
Most people who have sugar or carb cravings are actually deficient in magnesium, Daryl Gioffre, author of Get Off Your Acid: 7 Steps in 7 Days to Lose Weight, Fight inflammation, and Reclaim Your Health & Energy, says. Not only will minerals help with cravings, they can also help with acid reflux and sleeping issues, he adds. “They are also great for preventing hangovers.” “The Alkamind Daily Minerals supplement is the 4 most crucial alkaline minerals in their purest, most balanced state.”
Learn and practice proper breathing
“No one in school teaches us how to breathe, but proper breath can help with everything from anxiety to better sleep,” Dr. Gioffre says. Oxygenating your body with proper breathing is one of the most important powerful ways to alkalize and detox your body, he adds. “Do the 3:6:5 Power Breath which is featured in my new book GET OFF YOUR ACID. In a seated position with both feet on the floor, breathe in the nose for 3 seconds, hold it for 6 seconds, and exhale out the mouth for 5 seconds.” Repeat this routine 10 times to help calm your spirit and relax your nerves.
Stay away from beer
Beer may be a stable at many college fraternities, but beer is the single most acidic alcohol there is, Dr. Gioffre says. Its unique combination of sugars and wheat, which contains gluten, are very acidic. “Wheat in particular spikes insulin levels, causes massive leaky gut and contains pro-inflammatory Omega-6 fatty acids.” Grains are also stored in beer, and most definitely become contaminated with mold and fungal mycotoxins which are carcinogenic, he adds. The least acidic alcohol you can drink is gin; it contains no sugar, it’s distilled and it’s made from botanicals like, licorice, or coriander, which contain minerals. “While avoiding alcohol is your best bet, but if you are going to have a drink, don’t reach for the beer,” he says.
Cut back on the sweets, sugary beverages, and white starches
These all contain high amounts of sugar. “Sugar has been proven to be 8X times more addictive than cocaine, and it mimics nutrients you are deficient in,” Dr. Gioffre says. “So your body craves more and more sugar, when what it really needs is magnesium and more healthy fats.” For some tips to stop eating sugar, click here
Gym or 10 minutes on a rebounder
If getting to the gym every day is tough, do just 10 minutes a day on the rebounder, Dr. Gioffre says. A rebounder, otherwise known as the mini-trampoline, is his favorite form of exercise. It is efficient, as you can keep one of these under your bed, he adds. “NASA did a study, and showed that the rebounder is 68% more effective than running at cardiovascular exercise and losing weight.” It is also a powerful lymphatic drainer (read body detoxifier), he says. “The best part is you don’t need to go to the gym, and all it requires is 10 minutes a day to reap the benefits.”
Learn to meditate
“You don’t need to be sitting on top of the Himalayas in a lotus position to meditate,” Dr. Gioffre says. Find five to ten minutes to sit quietly and meditate, which can reduce stress that causes all sorts of health problems including weight gain, he adds. “Meditation lowers stress, it can decreases anxiety, it can lower blood pressure, it helps to eliminate toxins in the body, and it changes the way the brain responds to stressors.”
Change careers if you don’t love yours
One of the biggest regrets people have in terms of what they wish they had done already has to do with their professional life. That why you should “quit the career you don't love today,” Devin Martin, life coach with LifeStyle Integrity, says. “Life is too short to spend the majority of your waking hours on the wrong path.”
Find your social circle
Seek out new groups that resonate with the parts of you that are hard to accept, Martin says. “Every social circle has a center of gravity. Rather than trying to fight against a group that pulls you down, seek one that pulls you up.” This will help you accept who you are as a person.
It’s OK to say ‘no’
You have to say “no” sometimes. You can’t possibly help everybody who has ever asked you for help or a favor. It becomes overwhelming. You have to think of your own well-being sometimes, right? “Listen to your body. Your gut will tell you when to say ‘no’,” Martin says.
Take risks before they become too big
The older people get the more frightened it becomes to them to take risks. While understandable, it’s not a good strategy. “The longer you wait the bigger the risk,” Martin says. “We become more entrenched and have more to let go of every year that we wait.”
“Fail quickly, fail often”
“Most people don't look back at their failures with regret nearly as much as they look back at what they didn't try with regret,” Martin says. “Every single step you take is an opportunity to learn and to re-calibrate.” The more decisions you take the more corrections you can make; the more corrections you can make the wiser you become, he adds. “Play the long game. Hurry up and start failing.”
Use your weaknesses
“If you know what you aren't great at then you know exactly what who your partner should be,” Martin says. Great leaders surround themselves with people who are smarter than themselves. “Be humble. Use your weaknesses to raise other people up and build your team,” he adds.
Accept that not everything goes your way
This is one thing people should remember about negotiating or simply communicating with others, Martin says. “Come to peace with the worst possible outcome before you start.” If you feel that you have nothing to lose your mind will be clear, your heart light and you will remain calm and be far more capable of steering things towards a desirable outcome,” he adds.
Social Media is a waste of your time
“F**k social media. You should be too busy to spend your time staring at pictures of other people,” Martin says.
Fear = Excitement without the Breath
This is what Martin would tell people who are afraid to make a big change in their lives. “You are scared because you are moving towards something which matters to you. You might need to go slowly and take deep breaths more often, but you are headed in the right direction.”
Watch the belly
People’s metabolism slows down as people get older and the most common area where people gain wait is the belly. “It’s important to not consume excess calories or insulin spiking nutrients such as sugars and non-fibrous carbs,” Kara Landau, gut health expert dietitian and founder Uplift Food, says. This is will help prevent the associated promotion of belly fat storage.
Eat foods rich in resistant starch
Eating foods rich in resistant starch, which is a specific type of carbohydrate that has both a gut healthy prebiotic effect, as well as being known to help make our cells be more responsive to insulin, can help prevent fat storage around the waist,” Landau says. Examples include green banana flour, raw rolled oats, or cooked and then cooled potatoes.
Try and minimize stress
“As stress hormones play a role in reducing or promoting fat storage around the waist, it is important to try and minimize stress, rather than solely focus on food choices when trying to lose fat from around the waistline,” Landau says. The extra pounds people gain under stress is usually abdominal fat because the adrenaline and cortisol make you hungry for carbs and fat.
Get enough Vitamin D
Research has shown that 3/4 of U.S. teens and adults are “D-ficient.” This is a scary number, considering the number of health woes the lack of the vitamin has been linked to, including obesity and metabolic syndrome. The sun is the best source of Vitamin D, but there are several surprising ones as well. Vitamin D functions as a hormone, and every single cell in the body has a receptor for it, which is why it affects many functions and processes that keep a person healthy and happy.
Consider supplements and probiotics
For use of any and most commonly taken supplements, associations were positive for body mass index of under 25, greater physical activity, and health status reported as excellent or very good. If you eat a variety of healthy foods, chances are you won’t need supplements because you’re already getting everything you need. A recent study suggests that consuming probiotics promotes weight loss and reduces Body Mass Index (BMI).
Lower the room temperature
A study found that men exposed to a cool environment overnight for a month had an increase in brown fat, which burns chemical energy to create heat and help maintain body temperature, with corresponding changes in metabolism. Also, hot air dries out the skin, leaving it vulnerable to wrinkles. Dry air also lead to inflamed skin. Tip: Keep a glass of water in the room for some humidity.
Strength training workouts will increase your muscle mass and as a result, also increase your metabolism. It’s simple – the more lean muscle you have, the more calories you burn during the day, even when you’re resting. As you age the body is losing muscle and that slows down its natural calorie-burning ability.
Stand up more
Excessive sitting impacts our body’s metabolic system. A study has shown a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk, compared with sitting at a standard classroom desk. Don’t sit yourself to obesity and even death, and apply these tips to avoid prolonged sitting.
Grow a thick skin
You can’t let everything get to you. Avoid needless suffering and build immunity to other people’s opinions and actions. First is to learn to love and accept oneself. Once you have a high opinion of yourself, others’ opinions are less relevant. Work on your confidence and boost it by acknowledging others' talents, gifts, successes and progress. It’s important to point out the good work you’re doing.
Step out of your comfort zone
“It’s critical to your growth to step out of your comfort zone from time to time – the courage comes from shifting your perspective,” John Kalinowski, life coach and mindfulness experts, says. For example, learn to reframe those “out of your comfort zone” experiences as a positive instead of negative. Neuroscience has demonstrated that brain elasticity is encouraged by new things.