You may have all of the tips to look and stay younger. Think again.
Living over 100 is no more a myth but an event happening all around the world. Is it extraordinary gene to praise or is it because of increasing health awareness and medical equipment that hanging you on the line. Nevertheless, let’s look into the 4 main contributors to a long healthy life.
1. Sunlight shower
Those lives under the sun lives longer
Yes, go outdoors and get more sunlight. You will be surprised that exposure to sunlight improves your sleep pattern (1) apart from boosting your bone health, skin health and curing depression. Don’t sleep more, instead have more quality sleep. Poor quality sleep has been long linked to immune system impairment (2), increased inflammation (3) and the worst, fat gain (4). You might have argue that the exposure to UV light under the hot sun contribute to the risk of sunburn, premature skin aging, skin damage, and skin cancer but you can actually use sunscreen or sunblock to enjoy the benefits without harm. Experts say sunbathing is safest before 11 a.m. and after 3-4 p.m. but study also showed that short exposures around noon provides maximal yield of vitamin D at a minimal risk (5). Our suggestion to you is to go outdoors and have more activities. Put your phone down and enjoy the company of friends and family.
- Be angry
The secret is to have no secret
Hey wait, don’t go release your anger against someone yet. We ask you to be angry, not to be a jerk. Be angry is to be true to your emotion and be passionate about life. If you ever had the chance to meet someone who is over 100, he/she would have told you that the secret to longevity is to love, to forgive, to find and make peace with oneself, and more. Do they never feel negative emotions? Of course they do, the trick is to not retain the negative emotions and let them brew inside. 65% to 90% of human diseases origin from psychological depression. If people are restless, angry and nervous all day long, the body’s immune system could be suppressed and eventually compromised. Never shut your emotions in, you can do workout, cry it out, meditate or even better write it all down and burn it away, only then you can be truly happy and research do support that it will makes you live longer. (6) If being happy is not enough for you, be passionate about life and when you have a goal, you will never want to ‘leave’.
- Do low intensity activities
High intensity always the best? Think again
Leisure-time physical activity is associated with longer life expectancy, even at relatively low levels of activity and regardless of body weight. By just engaging in leisure-time physical actively, you can possibly increase expectancy gains of as much as 4.5 years (7). However, while regular physical activity increases life expectancy, it remains unclear if high-intensity sports activities further increase life expectancy (8). It is no doubt that high intensity workout burns more calories but without proper emphasize on flexibility, mobility or activation, it comes in hand with incredible strain on your nervous system, joints and muscles; especially if you are overweight and unfit. Thus, it is important to not push yourself over limit but takes your time to build up your foundation for exercise to reduce the risk of injury and get the most out of being active.
- Heat and cold therapy
You are hot and you are cold
If you ever been to Japan, you will notice that most hot spring spots will be accompanied with a cold spring. Is it used to cool down the hot spring temperature or is it there for some serious health purpose? You will be surprised that primitive man instinctively used cold to relieve pain and heat to induce relaxation without even knowing why. Even the use of contrast of heat and cold to maintain vigor and health has existed thousands of years ago. Contrast therapy is proven to be able to reduce pain associated with inflammation and injury in addition to promote healing (9). Good news is now you don’t have to travel to Japan to experience the benefits of contrast therapy. Our in-house cryotherapy machine can provide you same if not more of the benefits within 3 minutes. Check the link below for more information of cryotherapy. (link)
Now you know that living to 100 is possible, are you going to live healthy towards it or lying on bed until you reach that day. Examine your lifestyle now and you would probably have the answer.
Author: Teddy @ Rev Publika (Pro Trainer cum Nutritionist)
- Ramos, J., Zamos, A., Rao, R., & Flynn-Evans, E. (2015). Daytime Cognitive Performance in Response to Sunlight or Fluorescent Light Controlling for Sleep Duration.
- Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of internal medicine, 169(1), 62-67.
- Kinnucan, J. A., Rubin, D. T., & Ali, T. (2013). Sleep and inflammatory bowel disease: exploring the relationship between sleep disturbances and inflammation. Gastroenterology & hepatology, 9(11), 718.
- Cappuccio, F. P., Taggart, F. M., Kandala, N. B., Currie, A., Peile, E., Stranges, S., & Miller, M. A. (2008). Meta-analysis of short sleep duration and obesity in children and adults. Sleep, 31(5), 619-626.
- Moan, J., Dahlback, A., & Porojnicu, A. C. (2008). At what time should one go out in the sun?. In Sunlight, Vitamin D and Skin Cancer (pp. 86-88). Springer New York.
- Angner, E., Ray, M. N., Saag, K. G., & Allison, J. J. (2009). Health and happiness among older adults: a community-based study. Journal of Health Psychology, 14(4), 503-512.
- Moore, S. C., Patel, A. V., Matthews, C. E., de Gonzalez, A. B., Park, Y., Katki, H. A., … & Thun, M. (2012). Leisure time physical activity of moderate to vigorous intensity and mortality: a large pooled cohort analysis. PLoS medicine, 9(11), e1001335.
- Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of aging research, 2012.
Lane, E., & Latham, T. (2009). Managing pain using heat and cold therapy: Elaine Lane and Tracy Latham discuss the benefits of using non-pharmacological interventions to help improve children’s experience of pain in hospital settings. Paediatric Care, 21(6), 14-18.