In our discussion, Donna talks about actionable steps you can implement to live a healthier life. It’s good to remember that it is never too late to pick up and practice healthy habits!
Incorporating 4 of the following 16 qualities into your life may add 14 healthy years to your life.
Incorporating 5 of the following 16 qualities increases the likelihood of living past 90, with fewer diseases, and possibly a lower risk of contracting Alzheimer’s.
These are the lifestyle qualities of independently-living centenarians, no matter where they live:
1. Have low blood sugar (fasting less than 100mg/ml).
2. Have low blood pressure (target: 115/75 in midlife).
3. Have low total cholesterol (less than 200) and low LDL cholesterol (less than 100).
4. Keep weight low and steady (BMI 18.5-25). (A better indicator could be a waist circumference of < 35 inches for women and < 40 inches for men. This may indicate less toxic visceral fat around the organs)
5. Eat fewer calories—stop eating when 80% full.
6. Eat a mostly plant-based “Mediterranean diet” with coffee and tea. Making the coffee and tea decaffeinated would optimize that approach.
7. Avoid nutritional deficiencies—eat a rainbow of colors each day.
8. Move regularly, be active, and stay busy after retirement.
9. Don’t smoke, and stop smoking if you do. This includes vaping.
10. Drink less alcohol. It is not a health food and is harmful to your liver.
11. Get regular and restful sleep—aim for 7-8 hours each night.
12. Have healthy gums.
13. Challenge your mind.
14. Have a positive mindset; address anxiety and depression.
15. Shed stressors, have structure in day-to-day living, and be resilient.
16. Stay socially connected.
Concerned about cardiovascular disease? Check the Cardiovascular Risk Calculator: www.tools.cardiosource.org/ASCVD-Risk-Estimator
To learn more about Donna and to schedule a consultation, visit donnakkelly.com or on Facebook at thrivewithhealth.