deepstash
Beta
Deepstash brings you key ideas from the most inspiring articles like this one:
Read more efficiently
Save what inspires you
Remember anything
8 Simple Tips to Live Longer and Healthier
8
Key Ideas
Save all ideas
Move
Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for physiological diseases (like heart disease and cancer), as well as psychological ones (like anxiety and Alzheimer’s).
Exercise has also a potent anti-aging effect.
575 SAVES
857 READS
Eat Real Foods
Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much higher in energy density than foods made from fresh, whole ingredients.
A healthy diet is one rich in vegetables, whole grains, fish, and leaner meats with regular but not excessive consumption of fruits, nuts, and healthy oils.
504 SAVES
692 READS
Call Your Friends
Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic inflammation, and improved immune function.
461 SAVES
661 READS
Avoid Using Supplements
Americans spend more than $30 billion every year on dietary supplements, yet the vast majority don’t work and may even cause harm.
There simply aren’t any supplements with sufficient evidence behind them to support their use in a person who doesn’t have a particular proven deficiency or need.
318 SAVES
491 READS
Sleep 8 Hours at Night
Regardless of what the biohackers may tell you, you simply cannot nap or intermittently sleep your way to optimal health and functioning.
There are increasing marginal benefits to sleep, and hours seven through nine—the hours most people don’t get—are actually the most powerful.
482 SAVES
668 READS
Enjoy Nature
Time in nature is an antidote to the ill effects of stress, prevents and in some cases even helps cure anxiety and depression, and enhances creativity.
480 SAVES
643 READS
Don’t Smoke
Smoking is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease.
According to the Centers for Disease Control and Prevention, your body literally starts repairing the damage caused by smoking within days of stopping.
319 SAVES
400 READS
Don’t Drink Too Much
Like smoking, excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and daily function. Moderation is key.
296 SAVES
561 READS
SIMILAR ARTICLES & IDEAS:
3
Key Ideas
300% more centerians in Okinawa
It’s not that they live long lives, but also healthy lives too, which lead to the proposal that thei...
The Okinawan diet
Okinawans eat an abundance of green and yellow vegetables – such as the bitter melon – and various soy products. Although they do eat pork, fish and other meats, these are typically a small component of their overall consumption, which is mostly plant-based foods.
The Okinawan Ratio
It is quite the opposite of current popular diets that advocate a high protein, low carb diet. We belive carbs are bad, but Okinawa diet is providing counter evidence.
4
Key Ideas
Intermittent Fasting (IF)
The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...
Approaches to intermittent fasting
- Skipped meals - when you skip over a meal to induce extra time of fasting.
- Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
- 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.
Autophagy definition and benefits
The process by which the cell devours itself.
- Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed.
- Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time.
- Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.
2
Key Ideas
Pros of the Mediterranean Diet
- General Nutrition. It encourages a variety of nutrient-dense foods.
- Heart Health. It is associated with reduced risk of coronary heart disease, heart attack and...
Cons of the Mediterranean Diet
- Cost. Some consumers do worry about the cost of including fish regularly.
- Additional Guidance May Be Necessary for Diabetes. Because there is an emphasis on grains, fruits, and vegetables (including starchy vegetables), meals may be high in carbohydrates.
- Restrictions May Feel Challenging. This diet recommends reducing red meat and added sugar consumption.
- Concerns About Alcohol Intake. Some experts raise concerns about regular alcohol intake (particularly wine).