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This study found that Nutrition, Exercise, Stress relief, and strong Social support can improve outcomes of heart disease and also reduce risk of heart disease, diabetes, and some cancers.
These lifestyle changes lead to improved telomere health. Telomeres are at the end of our chromosomes and are responsible for aging. Making these lifestyle changes can improve longevity.
N (Nutrition) - Eat a plant-based diet rich in fruits, vegetables, whole grains, and legumes
E- Exercise on most days, if not every day
S- Stress relief daily through meditation, yoga, deep breathing
S- strong Social support - Meeting with friends or a support group weekly
See lists of recommended foods below. Try to add more of these to your current diet.
Fruits and Vegetables - Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Carrots, Celery, Cucumbers, Eggplant, Leafy greens, Mushrooms, Onions, Peppers, Potatoes, Sweet potato, Tomatoes, Zucchini...Apples, Berries, Cherries, Citrus, Grapes, Peaches, Pears...
Whole Grains - Barley, Buckwheat, Couscous, Millet, Oats, Quinoa, Whole wheat, Whole grain bread, Whole grain pasta, Whole grain rice
Beans - Cannellini beans, Chickpeas, Fava beans, Kidney beans, Lentils, Split peas
Healthy Fats - Avocado, Olive oil, Almonds, Cashews, Hazelnuts, Olives, Pine nuts, Pistachios, Sesame seeds, Tahini, Walnuts
(Limit red meat, sweets, processed foods)
Read more about stress relief and social support below and in next “Blue Zone” tab.
Stress induces the fight or flight response, which causes the adrenal glands to secrete cortisol, adrenaline, and noradrenaline- stress response hormones. Almost every cell in your body has receptors for these hormones. This is why stress can cause such a wide range of symptoms.
Regularly spending some time intentionally “tuning out” and nourishing your healthy relationships is good for both your physical and mental well-being. The goal is to do these atleast weekly, but best if done daily.
Stress relief ideas:
Exercise/ Yoga
Meditation/ Mindfulness
Taking time to enjoy your hobbies
Spending quality time with family and friends
Spending time in nature
Listening to music
Learning about something new that interests you