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

Health and Wellness Tips With A Long Fitness Life

Your health is your wealth. A healthy man is a wealthy man, literally. You may think of a tycoon who owns so much material wealth but their health troubles them. What is the point of all the material wealth if you cannot enjoy it? The money spent on doctors could have been channelled in other better avenues. Similarly, ever thought of how quick an employee gets replaced at work? You probably fell ill or a colleague passed on. The job vacancy goes up no sooner than the bad news leaves your mind.

Therefore, it is important that you take care of your health. It is with this in mind, we have noted down these health tips. There are simply recommendations. We are free to do more or less, as per what we desire.

1. Drink Water

This may sound clich̩ but it is very important. Top of the list in good health tips to practise is staying hydrated. The human body functions mainly on water. Take a person who is fasting, they can do away with food but they are allowed to take water. Water keeps you alert and keeps your body functional. At times, people have headaches simply because of dehydration. However, most people are quick to take paracetamol tablets. It is recommended that you take between 6 Р8 glasses of water every day. Stay hydrated and you definitely will remain rejuvenated.

2. Work out

Among daily health tips that we should not compromise is working out. Now, you don’t need to have a gym membership. Life is not as complicated. We all want to have the gym membership but what if you don’t? You can simply buy a skipping rope and put in the cardio at home. Get a comfortable pair of trainers and have a morning or evening run. If that’s too much, walk. If you own a pet, this can be ideal timing for you to bond.

3. Meditate

The career woman today has so much going on in her daily activities. She ought to be a wife at home, mother and deliver at work. It is very easy to lose yourself when so much is expected of you. Among the health tips for women would be embracing meditation. Most people say they don’t have time for such but if it is important, you find time for it. Take time alone and just get lost in your positive thoughts. Visualize or even take part in yoga. You take control of your emotional health particularly which is very important.

4. Sleep well

Sleep is a very debatable subject. Some people prescribe 8 hours of sleep while others prescribe 6 hours. In the same line of thought, you hear of very successful people who sleep for 4 hours and are very functional. Therefore, my recommendation is sleep well. It is not the quantity but quality of sleep that counts. If you sleep for 10 hours and it’s a noisy place, you won’t rest well. You can however sleep for 2 hours in a very serene environment and get up very energetic. It is the quality that counts, not the quantity.

A power nap in the afternoon is said to keep one youthful. I don’t know how true it is but there could be truth to it. What I know is that when you feel sluggish in the afternoon, a power nap goes a long way. There is no point of dragging through your tasks yet you can just sleep for ten minutes and be rejuvenated. However, do not be a serial afternoon sleeper and call it a power nap. That is outright laziness.

5. Eat well

Among the good health tips to practise on a daily is your diet. Having a balanced diet is very important. Your body will not lack anything. Similarly, with food it is the quality and not quantity that matters. You may eat so much but your body will only take up what it needs. That roast beef can be very tempting but your body will only take up the amount of protein needed. Just have the appropriate serving for you. What is not used up ends up being fat in your body.

6. Laugh more

As absurd as it sounds, this is the easiest good health tip you can utilise. We live in a world where everybody is focused on getting things done. People no longer savour the taste of good food. People can’t smell well brewed coffee. It is sad. People’s moods are at an all time low. To avoid this, just afford a good laugh each day. Find humour in the little things. If laughing is tedious, smile. You never know who you will smile at and they will have a great day just because of your smile.

7. Socialise

Perhaps you are wondering what this means? In the office setting, people don’t necessarily socialise. Everyone is doing what brought them there and are quick to head home as soon as they are done. Not many people would say they are close to their colleagues. We don’t know what challenges our colleagues may be facing at home. Similarly, people don’t know if you have challenges.

It is a great daily health habit to socialise especially with your loved ones. Make time to be with your family. This is perfect to get away from the hustle of making a living. Through family and loved ones, you get to appreciate what life has to offer. You count your blessings and just soak in each moment.

Leading a healthy lifestyle is an option each of us can make. It can be challenging however, since not many people appreciate healthy living. Or maybe they do, they are just not willing to put in the work. Therefore, be the agent of change. You can exemplify what healthy living is like. If you don’t practise any of the above daily healthy habits, there is hope. Just practise with one. Increase your water intake or just sleep a bit better. With time, you will reap the benefits.