Longevity – Tips for Living a Long and Healthy Life


Long life and good health can be greatly assisted by our dietary attitude (most important) and physical activities such as regular exercise.

Rules and habits that ensure longevity:

1st Rule: Eat less, Live longer?

Calorie restriction has been an issue of serious debate as one of the best measures to check ageing.

Experiments have showed that underfed rodents lived 40% longer than their well nourished counterparts. The same finding has been reported for fruit flies, worms, monkeys and other experimental lab animals.

One clear fact about this is that it is quite a tough tuff to indulge in calorie restriction as people who have been through it would readily reveal to you.

Research conducted on people practicing calorie intake restriction showed that some markers of ageing e.g. levels of blood glucose, blood pressure, cholesterol etc. all improved on calorie restriction (CR) diets.

Owing to the difficulty encountered by people who try to practice calorie intake restriction, the effort now is at finding drugs that can give people all the benefits of calorie restriction without the diets.

Drugs that would be used to derive the benefits of calorie restriction are not yet out on prescription but more researchers are getting interested in this. Researches are ongoing to determine what happens at the molecular level when calorie restriction slows down ageing. These efforts are trying to throw up facts about chemicals such as resveratrol which is a chemical that is found in red wine and it increases the life spans of yeast and fruit flies.

Resveratrol which occurs in many life forms is released by the body system when it suffers a stress. It slows ageing when it amplifies the action of a molecule called SRT1. This explains how calorie restriction works, the body suffers some constant, mild stress when it is starved, positioning it to fight off any further severe stresses that can lead to the ageing of the cells i.e. the body cells are triggered to protect themselves from further decline.

So if resveratrol could be provided in the form of pills, one may have succeeded in misleading the body to believe that it is not getting enough calories and subsequent reactions by the body would be geared towards protecting itself from further decline and in this way ageing would be slowed down but this is still a hypothesis so is strictly handled by researchers for now.

Rule 2: When you eat, Eat right.

People prefer eating junks to eating the right kind of food and in this way they are digging their own early graves in ignorance.

An average today’s person would have adapted to the life of patronizing fast food joints in the morning, afternoon and night time. Some believe that costlier cousines adds more value to what they eat. Little do they know that a big bowl of rice with salad dressing plus a big lap of turkey etc. that make up a meal for one person as retailed in fast food joints has many disadvantages which could predispose one to diseases such as diabetes, cancer and many forms of heart diseases. Note some of these problems that would jerk you up.

Consumption of many highly processed foods would not keep one satisfied for a long time and this would cause you to rush back to more food as quickly as possible thereby consuming much more than you would need to in one day.

Highly processed food lack vitamins needed to nourish life because many vitamins are water-soluble while some are heat labile so they must have succeeded in destroying about 80% of the total vitamin contents of the food by the time processing is over. Equally remember that some of these vitamins are called essential vitamins because our bodies can not synthesize them.

Turkey laps are rich in cholesterol which is heavy on saturated fat which is the leading cause of arteriosclerosis, heart attack and stroke.

Most preservatives used in highly processed foods are toxic (alien) to the human system. Some are pro-drugs which are capable of being converted to dangerous metabolites after entering the body while others exert toxic effects in the form in which they enter the body.

Most processed foods are coloured and made more attractive in the eyes by addition of contaminants, these substances are most times unapproved by the food agencies of most countries and are not supposed to be found in food preparations.

To circumvent these problems outlined and to court a healthy old age and longevity, one is admonished to feast always on vegetables and fruits.

Why fruits and vegetables?

Vegetables and fruits are not just good for you but rather are far too good because of their composition of several phytochemicals that induce long life.

What are phytochemicals?

Some of them are often touted as supplements. Researches coupled with life evidences are all pointing to the fact that these chemicals help to restore good health and quality living as well as help maintain long life. They function by mopping up the free radicals which are very reactive species generated by life processes and which constantly cause damages to cells and tissues of the body. Examples of phytochemicals and their functions are:

a) Flavonoids; they grow naturally in citrus fruits, onions, apples, and grapes. This class of phytochemicals are believed to protect against cancer and other degenerative diseases. So an apple a day in the case of flavonoids helps keep cancer away. Add citrus fruits e.g. Your oranges and grapes to achieve variety and make the whole thing variegated so as to arouse your interest in your vegetable and fruit and not a monotonous an apple a day that may soon begin to wear your interest.

b) Carotenoids; they make your paw paw look red, your banana look yellow, they give colour to your carrots and are converted to Vit A in your bodies. Together with lycopene, lutheine and zeaxanthine (from green vegetables) protect against coronary artery disease, cataract, muscular degeneration and cancer. All the more reason to eat carotenoids.

c) Fiber; apples, oranges, grapes, and carrots are known to be very rich in soluble fiber which can dissolve and become gummy in water. It drives away hunger by restricting digestion therefore it aids to achieve calorie restriction and consequently ageing. Fiber rich diets are tipped to fight off heart disease, diabetes, obesity, cancer and high blood pressure thereby leading to life elongation.

d) Isoflavones; some plant chemicals are known to mimic the women’s natural hormones called estrogen is found to reduce drastically in women after menopause. This plant estrogen is a very rich source of the phytochemical called isoflavones. Consumption of isoflavones can offer many advantages such as lower blood lipid levels, relief from menopause symptoms and reduced predisposition to breast cancer, ovarian cancer, endometrial cancer and prostate cancer.

Your problem might be in selecting the right vegetables and fruits and in their right quantities probably because many literatures on nutrition that you have seen and read before now are always giving conflicting details, then, try the following tips.

A glass of juice every morning

This should be considered very necessary. Also we should not be ignorant of the fact that juice add to the calorie we consume each day and we must be very mindful of our calorie intake including the juice we take.

In summary, concerning vegetables and fruits, we should note;

Not all fruits are equally beneficial: choose the right vegetables and fruits.

Eat in the right proportion to avoid calorie excesses.

A serving of fruits and vegetables should resemble

-an apple a day

-a piece of banana

-115g of blueberries

-115g of red, green, orange and yellow pepper

-115g or a handful of green beans

-185ml of tomato juice.

And generally about 5-9 servings is advisable in a day. This is a tip.

If you court longevity you must be able to make a total adjustment in what the food you eat looks like and see that it is totally rewarding.


Also eat potatoes but not too much. Potato does not contain fat but carbohydrates, the type that can be converted to sugar easily. You can include some few potatoes in your daily meal and dress them up with other vegetables and not just alone.

Your total carbohydrate need should not exceed 60% of your total dietary need. You derive most of your carbohydrates from grains and cereals. The monomeric units or building blocks of carbohydrates are what you obtain from fruits and vegetables mostly. But the major carbohydrate is starch which is the storage form of carbohydrates in plants and you obtain it mainly from cereals and grains.


Good examples of cereals are rice, wheat, bran while grains are maize and wheat.

The ideal thing in the subject of cereals and grains consumption is to eat more of whole grains than processed for the following reasons

a) processed grains and cereals contain less fiber and are easily digested and makes hunger return quickly and therefore the tendency is higher for you to eat more with processed food.

b) Soluble fiber is more in whole or unprocessed cereals and grains and they slow digestion thereby helping to curb hunger.

You can therefore add about 115g of whole grain and cereals or the equivalent of processed grain e.g. 115g of pasta to account for your recommended total carbohydrate need.

To calculate the amount of carbohydrate intake that is okay for you, this simple arithmetic gives you the answer;

18calorie * your body weight (kg)

Simply, if you weigh 70kg, you would need about

18calorie * 70(kg) = 1260 cal of carbohydrate per4 day.

It is advised that that the calories you desire from carbohydrate sources (could be fruits, vegetables, cereals, o0r grains) should not exceed 18 cal per kg body weight.

Check up this table for your recommended daily calorie needs

Carbohydrates 18cal/kg 58% – 60%

Proteins 3cal/kg 10% – 12%

Fats 9cal/kg 30kg

Note; this sequel continues in our next edition, so keep a date with us to learn how to get a balanced protein and fat requirement which maintain long life.

2) you can start practicing mastering you diet and it does not take a lifetime. Just few days and you should have been acquainted with different weights of different food that would keep you healthy.


80% – 90% of diabetes is linked to diet and lifestyle.

Avoiding highly refined foods help to prevent type2 diabetes.

Fruits, vegetables, diary products with limited quantity of nuts can prevent high blood pressure.


Visit – http://www.realhealthng.webs.com

10 Tips on Living a Healthy Life

Living a healthy life is indeed one way of loving yourself. It allows you to enjoy the things you want and live a happy and fulfilling life. It can also help you achieve your greatest potentials and make you feel good about yourself. You can start with this list of tips to start living a healthy life.


1) Allot 30 minutes everyday to exercise. If you are serious about getting fit and healthy, give time. Walking is a very good exercise you can do every morning. You can even take the stairs, do the household chores, mow the lawn or just keep your body moving.


2) Attend yoga classes or practice meditation at home. Getting into yoga classes or meditation can do wonders in your health. Overcoming illnesses, diseases and simply getting rid of stress are just some of the benefits of yoga and meditation.


3) Resist the fast food temptation. Trans fat, calories, sodium, sugar – fast food tends to have high content on one or all of these. Although we cannot really completely avoid them at once if we are used to the convenience of fast food, slowly take control of the urge and gradually overcome it like a bad habit. Eat healthy and increase fruit and vegetables in your diet.


4) Don’t starve yourself to lose weight. Starving yourself to lose weight is not the road to a sexier you. It can be deadly!


5) Have a vacation. Go to your dream destination. Having a vacation twice, thrice or four times a year is a good way of living a healthy life. Stress at work and in our lives can be very detrimental to our health. Do not wait to be a burnt-out man before thinking about going to the beach and read your favorite novel or just basking on the tropical sun.


6) Get active. Engage into sports. If you hate the gym, you have the option to engage into sports. Tennis, badminton or swimming – they are all good cardio exercises that you can enjoy and help you get in shape.


7) Say no to drugs, smoking and alcohol. Heard it over and over again? The constant reminders are proofs of how dangerous these three can become to your body and to your life.


8) Make friends. Friends are good life support. Having good relationships with friends indeed makes your life longer and healthier. You can find support from good friends in dealing with problems in life and you can provide support in return. Good friendships always make all things light and happy.


9) Practice good hygiene. From keeping your body clean to making sure you are at least presentable and worthy for a good hug, it can be a great deal in living a healthy life and in making good relationships as well.


10) Be happy. Get rid of negative feelings. Most illnesses and diseases sometimes come from the worries, the stress, the many negative feelings we have kept for a long time. Let go of hurts and bad feelings, try to look at the positive things in life. This will surely give you more years in your life, makes you feel and look younger as well. A genuine smile on your face can make good wonders in living a healthy life.

General Health Tips – How to Live a Healthy Life

A lot of people are yet to realize that man’s greatest assets is his health. Without good health, there would be no need for amassing all the splendid material stuffs, because you cannot enjoy anything not even cooking when you are sick. So this teaching should be passed on to the younger kids after us, sharing with them the importance of living a healthy lifestyle so that when they grow up they will have no difficulty in expressing their knowledge in actions.

As loving parents, there are fundamental, key things we must teach our children as they grow up. It is not enough to let them have everything they need, also allow them to eat all the unhealthy foods the world has to offer. Some of the things you must learn as a parent is to help your child in all aspects of life even in what to eat. Some parents believe that their children can eat whatever they need at their early stage of life so long it makes them happy, they also assume that as the child reaches an older point he will learn to take care of his/ her health matters. I must say that this is a terribly wrong impression for parents to have about health. The bible says “train up a child in a way he should go, and when he is old he will not depart from it.” The way you teach a child from the initial point is how he would grow up to be, learn all you can now to pass this information to your child about living a healthy life. Don’t assume that the eating habit of your son or daughter will change as he/she advances in age, it will remain the same, only few things might change due to direct information or training, but the poor character will still be there until conscious effort is made to replace it. And as a loving parent, you would not want your child to experience such difficulty in the future, create the perfect training now that they are young.

Children should be taught the importance of eating breakfast before starting the day. A child that knows the essence of breakfast is likely to have a better performance in school than the one that doesn’t, so make sure that your child is well taught these basic health lessons.

Always remember that one of the overall health tips that a child is exercise. A child that is well exercised will be livelier when playing with his peers as this will reduce the risk of injuries. Exercise will not only keep your child fit and health but will help with the prevention common health issues.

Sticking to general health tips is one of the easiest ways to take care of one’s family and personal health. Never forget that what you read today concerning your health will always come up tomorrow, learn all you can now so that there wouldn’t be any complications tomorrow.