Top 10 lifestyle steps to protect your heart, brain and body from disease and premature aging
When it comes to staying healthy or reclaiming your health, we always advocate getting 10,000 steps a day and eating seven to nine serving of fruits and veggies daily while dodging the Five Food Felons of refined grains, processed and red meats, added sugars and syrups, and trans and sat fats. But if you want to supercharge your efforts to achieve your healthiest life, incorporating all of our TOP 10 LIFESTYLE STEPS will do the trick. You’ll decrease your risk of heart disease and dementia by over 80 percent (according to data in five large studies), slash your cancer risk and increase your happiness quotient exponentially. So here they are:
1. Embrace the four forms of physical activity.
Use a pedometer to measure your daily steps, aiming for 10,000. Get 150 or more minutes of aerobic activity (interval walking; cycling; etc.) weekly. Every morning, do a sun salutation (video at https://bit.ly/2rH9m8t) to promote flexibility and balance. Twice a week, do 30 minutes of strength-building with bands or hand weights. And if your doc says you can jump safely, do 20 jumps each morning and 20 each evening.
2. Enjoy speed-of-processing games.
Dr. Mike advocates games like Double Decision. Research shows that these can decrease dementia in 73- to 83-year-olds by over 33 percent when practiced for five weeks.
3. K.O. those Five Food Felons and avoid “Snake Oil Foods.”
We mentioned the felonious foods before, but Snake Oil Foods are the ones that make empty promises and deliver either ZERO benefits or are harmful. They include energy drinks, sugary protein bars and supplements claiming to make you stronger or thinner without changing your habits.