1. Meditation
A few minutes a day can ease physical ailments, calm the mind, and reduce stress. Meditation can also lead to a deeper self-awareness.
2. De-stressing
Stress starts off as a mental and emotional barrier, which can then manifest physically. Finding ways to de-stress can have incredible results on your longevity.
3. Taking time off stress
Everyone has at least one source of stress, and many have plenty more. Stepping away from it for sometime is very important for your mind and body to recover. Time to turn off and recharge.
4. Positive thoughts
Positive affirmations said daily, or even throughout the day, can slowly change the way you think. Do it well and you can improve self-esteem, fend off depression, and stand a better chance of meeting your goals.
5. Me time
Taking some time away to just focus on yourself can do wonders for your well-being. It can be something exciting like a night out with friends or something simple and quiet like taking a well-deserved nap.
6. Ice baths
After a good workout, five to ten minutes of cold therapy can help the body speed-up the healing of tiny muscle tears that happen during exercise. Ice baths help to improve blood circulation, flush out waste by-products, and reduce swelling and tissue breakdown.
7. Probiotics
Science is finally catching up with the importance of gut health. For optimal gut flora, eat fermented food such as yoghurt, kefir and sauerkraut, and use probiotic supplements.
8. Bedtime routine
On that topic, having a solid bedtime routine can be a game changer. Your body is set to follow rhythms like the rising and setting of the sun. If you set your daily life up to have similar routines each day, the body will know when it is time to start winding down.
9. Strength training
Some form of strength training should be a regular part of everyone’s lives to help ensure a strong body. You will look better, feel better, and will be able to stay active and mobile longer into your life, with a drastically reduced rate of age-related injuries and muscle loss.
10. Walking
Going for a walk has multiple benefits. The most obvious being that it is exercise. Walking for just 10 minutes is enough for your brain to switch on its feel-good hormones.
11. Love
Surround yourself with people you love, things and decorations that bring you joy, and activities that speak to your soul.
12. Savasana
This is a specific yoga pose, also known as the final relaxation pose, in which you lie on your back while remaining alert. It allows the nervous system to reset and recharge. It does not look like much, but, if done properly, it works to focus the mind on breathing while the body relaxes.
13. Yoga
Practise yoga at least once a week. Daily is even better. The benefits include increased strength and flexibility, improved mood and sleep pattern, better metabolism, and weight loss.
14. Turmeric
This vibrantly-coloured spice, which, like ginger, comes from a root, has long been championed for its various health properties. Studies have shown it can help with inflammation, depression, arthritis and diabetes. There is even some evidence that it might help fight cancer.
15. Leafy greens
One of the most important age-defying nutrients from leafy greens is vitamin K. If you have inadequate levels of this vitamin, you are more likely to suffer from weak bones, heart disease, and calcification of the arteries and kidneys. Other benefits of getting your serving of greens include better vision, lower cholesterol, and lower risk of certain cancers.
16. Cayenne pepper
Cayenne pepper is another one of nature’s miracle cures. It boosts your metabolism to help weight loss, provides relief from migraine, and possibly helps fight cancer.
17. Vitamin D
This vitamin is easily available. All you need to do is go out in the sun for about 15 minutes a day. Sounds easy, right? Well, it is surprisingly common to have a deficiency in this important vitamin. Make sure you get enough: it helps to keep the immune system strong, aids the body in absorbing phosphorus and calcium, can help with depression, and contributes to strong bones and teeth.
18. Avoid inflammatory food
Dairy and gluten can trigger allergies and sensitivities that can cause problems ranging from inflammation to fatigue. They can even increase risks of certain cancers, according to some studies.
19. Massage
Getting regular massages can do wonders for reducing tension in the body and the nervous system. It can also help to improve the function of the lymphatic system.
20. Cuddle
Whether it be with your partner, your child, or even your dog, cuddling makes the body release the hormone oxytocin, which is responsible for stress relief and increasing immunity. It can even lower risk of heart disease. Cuddling with your partner can also help increase your sex drive.
21. Longer hugging
"We need four hugs a day for survival. We need eight hugs a day for maintenance. We need twelve hugs a day for growth," says Virginia Satir, a psychotherapist. Hugs help the body release optimal levels of oxytocin.
22. Nature
Today, a majority of the population lives in urban areas, far removed from our natural roots. Taking the time to reconnect with nature does powerful things for the mind and soul. Even something as simple as just walking around your backyard barefoot to feel the grass between your toes can be enough for some people.
23. Facial exercises
Just like any other muscle, the muscles in the face deteriorate with age. If you want to keep your facial muscles looking toned and your face looking young and vibrant without surgery, add facial exercises to your routine, three to five times a week. But, even better, cultivate a life that makes you laugh and smile naturally.
24. Read
As you grow older, the mind starts to falter and the memories start to fade. One of the ways to help delay, or even reverse, the process is to keep the mind active. Reading is an easy and enjoyable way of doing this.
25. Mindful eating
It takes about 15 minutes for the brain to register that your stomach is full. If your brain is too busy with other tasks, this message can get lost in the shuffle resulting in you always feeling hungry and never satisfied. This can cause overeating and constant snacking on unhealthy food.
26. Mindful breathing
This is different from meditation, but similar. It focuses on your breathing at all times, rather than at a particular moment. It is quite common that people only breathe using the top half of their lungs, rarely ever taking a deep, full breath that fully expands the diaphragm. If you do not breathe properly, then you are not getting the maximum amount of oxygen that you can and also not expelling as much unneeded carbon dioxide.
27. Cryotherapy
Cryotherapy is sometimes referred to as a cold sauna. It uses liquid nitrogen to produce extreme cold and can greatly speed up recovery, reduce inflammation and provide rapid muscle relaxation.
28. Cardio
I know, I know. A lot of you think cardio is boring. However, making time for regular cardio exercise is very important for both lung and heart health. These are two of your most important bodily systems and you want to keep them in good shape. An average of 30 minutes each day is recommended for good heart health. Light activity is enough to get the benefits.
29. Good fats
How many times have you heard that fat is bad for you? Probably too many to count. Contrary to popular belief, though, consuming enough healthy fats from food like avocados and nuts is very important. Healthy fats can help you feel and stay fuller for longer, are remarkably beneficial for brain health, and helps you lower risk of heart disease.
30. Set goals
Having goals, both short- and long-term, can allow you to focus. A sense of accomplishment and purpose boosts your mood and keeps you motivated.
31. Have a hobby
It is an easy way to occupy yourself and keep your mind active. You could go on wild hunts for collection pieces, or work your eyes and brain by designing and creating all the perfect little details in a cross-stitch piece. Whatever your hobby, it is very good for brain health to work on a challenging skill.
32. Pomegranates
These fruits are on the "superfoods" list, and for good reason. They are high in fibre, vitamins, iron and antioxidants. They help to fight against high blood pressure, some cancers, heart disease and inflammation.
33. Green tea
Yet another antioxidant source. Loaded with nutrients, green tea has been shown to help with fat loss, lower cancer risk and improve mental health. It can also lower your risk for conditions like diabetes, Alzheimer's and Parkinson’s.
34. Coffee
Aside from giving you your morning boost of energy, coffee can be used to improve brain function. It boosts burning of fat and physical performance, and lowers the risk of liver problems, heart disease, stroke and type 2 diabetes. That said, too much coffee may actually harm your health.
35. Vitamin C
This very important vitamin helps your body to function properly in a wide variety of ways like boosting your immune system, keeping blood pressure under check, fighting cancer and heart disease, diabetes, and respiratory illness. It even helps to keep the skin healthy and wrinkle-free!
36. Mind puzzles
Doing logic-based puzzles, like Sudoku, has been shown to slow, or even prevent, the onset of mental decline in old age.
37. Sleep
When you sleep, your body is working on your recovery without you even realising it. Overnight, your hormone levels stabilise and your body works on repairing itself. It is easy to skimp on it, but getting enough sleep is extremely important.
38. Avoid sugar
Sugar has been shown to cause the brain to react the same way as it does to highly addictive illegal drugs, which makes it really hard to kick. Sugar causes spikes in insulin, resulting in unstable blood sugar which can lead to a whole host of problems from weight gain to diabetes.
39. Avoid smoking
This one should not even need an explanation. If you smoke now, work on quitting right away.
40. Maintain good posture
Taking steps to maintain good posture throughout your life will pay dividends as the decades roll on. Investing in a good chair, mattress and working on keeping active throughout your working day will help you stay functional for longer.
41. Confidence
You know it when you see them: often they are well-dressed, they walk tall with great posture, and often have an optimistic disposition. People with confidence are happier, less stressed, and more successful. Work on your self esteem by setting yourself small daily targets and following through on them.
42. Social life
Humans are social creatures, even those who say they prefer to be alone. Having a few good friends, coworkers, and family members around that you can talk to, hang out with, is great fun and leads to lower stress levels.
43. Nuts
For such small packages, nuts are full of benefits. Each nut has its own list of healthy benefits: they can alleviate depression, help with weight loss, provide protein and other key nutrients, and aid heart health. And that is not all.
44. Too much sun exposure
Sunlight has wonderful health benefits, but, too much can be a bad thing. Ultraviolet rays can cause the skin to toughen, darken, get spotty, and get a leathery look over time. A lifetime of overexposure to the sun can cause skin cancer, so always be sure to find some shade and wear sunscreen to protect yourself.
45. Sex
Less stress, boosted confidence, increased pain tolerance, a stronger immune system, and even brain cell growth: if you were not already convinced sex is good, how about all these benefits?
46. Colourful food
All the different colours you see in fruits and vegetables look nice, but also provide helpful guidance. Each colour grouping has its own set of nutrients. It is important to eat a wide variety of food from all colour groupings to maximise your intake of these nutrients.
47. Vitamin B
Without vitamin B—there are eight different kinds—your body will take a dive in many different areas. One of the most often recognised symptoms is a lack of energy, sometimes causing chronic fatigue. Make sure you are getting enough. These vitamins are abundant in meats so vegetarians may look to supplement.
48. Stay hydrated
Your body is made up of about 70 per cent water; your brain is about 90 per cent water. Drinking enough water helps the body to function properly. It flushes out toxins, aids in weight loss, fights off headaches, and can improve complexion.
49. Avoid alcohol
Excessive drinking kills you slowly. The liver deteriorates, the skin changes, and brain cells die. If you drink high-calorie beverages like beer, then weight gain around the middle often happens as well. Having a large midsection increases the risk of a whole host of illnesses.
50. Give
Whether it is time, money or attention, giving to a worthy cause helps us maintain our sense of purpose and connection with the world.
