8 Keys To Long Term Health

( This audio was created by copying and pasting the following text into notebooklm.google.com)
The 8 Keys To Long-term Health
1. Mindset
2. Restful sleep
3. Right food
4. Moving more and sitting less
5. Building stress resilience
6. Taking appropriate prescription medications
7. Using supplements at therapeutic doses
8. Nurturing meaningful relationships.
1. Mindset: Studies have shown that having a positive aging mindset can give us an extra 7+ years of life. Do you feel younger or older than your age? Are you optimistic about getting older, or do you think it is a time of decay and degeneration? Our mindset impacts our health behaviours.
2. Restful sleep: Good-quality sleep maintains mood, preserves cognition, builds immune resilience, keeps blood glucose levels stable, reduces inflammation, and maintains bone strength. Do you have a regular sleep schedule throughout the week? Do you feel rested when you wake up? Do you get 7-8 hours of sleep every night? Do you habitually sleep for longer than 9 hours? Habitual long sleep duration is a red flag for depression and/or dementia.
3. Right food: What does food do for us? Our food keeps blood glucose levels in a tightly controlled range, keeps chronic inflammation away and provides nutrients. Our metabolic response to food depends on what we eat, when we eat, how many times we eat, in what order, and our eating window. (Sounds confusing? Watch my videos. Links below)
4. Moving more and sitting less: Prolonged sitting, especially for more than 3-4 hours a day, is linked to a higher risk of CVD, worsened mood, impaired cognition and increased blood glucose levels and inflammation. How many hours do you sit continuously? Can you take regular exercise microbreaks? (Ref video day
5. Building stress resilience: Stress is not always debilitating. How we look at stress (our mindset) can change our body's response to it. Thinking that stress is enhancing our performance can change how our bodies perceive it. What are you stressed about? How much of it can you control? What resources do you need? ( Check Rethink stress from Stanford mbl.stanford.e...)
6. Taking appropriate prescription medications: All prescription medications have the potential for side effects. Therefore, you must know why you are on medication. Are you taking the right medications at the right dosage for the right duration? Inappropriate polypharmacy is a very serious problem, particularly in older adults. Are you taking meds that you don't need? PPIs and sleeping pills are commonly used inappropriately. Do you know the new guidelines for aspirin? (I will post later).
7. Using supplements at therapeutic doses: Therapeutic supplementation refers to the use of nutritional supplements at doses and qualities that have demonstrated benefits in research studies. These doses often exceed the Recommended Dietary Allowance (RDA) for a specific nutrient. The RDA for vitamin C is 90 mg/day for adult men and 75 mg/day for adult women. However, research has shown that a daily intake of 500 mg of vitamin C for eight weeks can lower blood pressure by about 4 mm Hg. In this case, the therapeutic dosage of vitamin C is approximately five times the RDA. How much vitamin D3 do you take daily?
8. Nurturing meaningful relationships: Loneliness is a giant killer. Do you feel lonely? Solitude and loneliness are not the same. Solitude is a voluntary state that one chooses, while loneliness is often an unwanted feeling imposed by circumstances. We can feel lonely even when surrounded by people.