What dietary and lifestyle recommendations contribute to longevity?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Aging gracefully is important, and maintaining an active and healthy lifestyle plays a significant role in achieving it. Avoid making drastic lifestyle changes or adopting a restricted diet that may be unsustainable in the long run. I would suggest you the following steps:

1. Start with small goals, such as walking 3000 steps a day or ensuring adequate water intake, and customize them based on your lifestyle and needs.
2. Check your blood reports, including vitamin screening and hemoglobin levels, as low energy and metabolism can contribute to weight gain. Additionally, assess your vitamin levels, including B12 and D.
3. Calculate your BMI (body mass index) to identify your obesity stage accurately.
4. Identify any lifestyle changes or stress factors, as you have not provided detailed information for more specific guidance.

Kindly provide details about your age, height, and weight to offer further assistance. However, here are a few general recommendations to start with:

1. Take breaks every 45 minutes to an hour to stretch and move around. Walking the length of your office or workplace regularly can maintain posture, keep muscles supple, and improve circulation.
2. Practice deep breathing exercises and consider incorporating pranayama to promote calmness and relaxation.
3. Plan your week to incorporate rest days during travel.
4. Utilize long corridors and waiting times for brisk walks in airports or stations. Opt for stairs instead of escalators.
5. If using a car, park farther away from your destination and walk more.
6. After 15 days of incorporating these changes, start a home-based workout, including five minutes of spot jogging, stretching, brisk walking, two minutes of leg raises, and five push-ups. Gradually progress to strength training with weights.

Regarding dietary changes:

Collagen is a natural amino acid produced in the body. Its production may decrease due to metabolic disorders or aging, affecting skin elasticity, bones, and joint health. Non-vegetarian foods and some vegetarian sources like garlic, green leafy veggies, and berries can contribute to collagen formation.

To boost healthy skin:

1. Stay hydrated throughout the day.
2. Limit alcohol and caffeine consumption, as they can dehydrate the skin.
3. Add flaxseed oil or chia seeds to your diet for omega-3 fatty acids.
4. Ensure a full eight hours of sleep to support cell replenishing and overall skin health.
5. Reduce processed sugars and salts to minimize inflammation and puffiness.
6. Include coconut water, green tea, and vitamin C-rich fruits for an extra glow.

I hope this information helps you.

Thank you.