1. Set a daily meal schedule.
Knowing what’s right to eat is all well and good, but keeping a lockdown on when you eat is just as important to maintaining a healthy and nutritional diet. “Committing ten minutes daily to planning and organizing your nutrition schedule for the next day can work wonders” John Shams founder of Scorpion Fitness in New York tells Men’s Fitness, “Take at least a few minutes everyday to schedule your meal times as well as planning what foods you will be eating. Research has consistently proven that eating 5 to 6 small meals throughout the day at regular intervals is more effective than consuming larger meals less frequently.” Shams also recommends adjusting your meal plan to coincide with daily activity, “set multiple reminders on your smart phone to alert you when a mealtime is approaching. Decide in advance what foods you are going to consume for each meal and most importantly make sure it is accessible.”
2. Clear your head and unwind.
Stress can be a killer over the long term. It’s important to find ways to clear your head and remove all the mental garbage from the madness of the work week. A recent study published in the journal The Lancet Oncology found that along with diet and exercise, stress management contributed to the lengthening of telomeres, the protective caps found at the ends of chromosomes which are thought to be connected to cell aging. Stress management techniques like meditation and yoga could be the key to living longer. So set aside some time in your day to day for a little zen.
This one probably seems like a no brainer, but it never hurts to keep reinforcing good life choices. Granted, we know it’s hard to set aside time to hit the gym or train for that half marathon, but even moderate exercise for thirty minutes can make a big difference in your life. The previous study we mentioned indicated a connection between exercise and longevity, but a new study published in the journal Cell Metabolism further suggests that daily exercise can also increase your brain power too. So whether your pounding the pavement for a five-K everyday, riding your bike to work instead of driving, or merely taking the stairs instead of the elevator, every little bit of exercise counts; on the other hand, you could just do yoga and hit number two and three on our list with one stone.