Live Longer And Get Back To Feeling Young Again

How long will I live, Can Have A Lot To Do With Your Lifestyle Choices And Habits?

Would you like to feel younger, be happier and even live longer, naturally? 

We are all living longer, the average life expectancy for the United States back in 1960 was 71 years, in 2011 it had risen to just over 80 years. 

This tells us that we can and have increased the length of our lives. This is down to a number of things, including the decline in infectious diseases, better health care and nutrition. 

But even though, statistically. People are living longer, their body's are not allowing them to be active and feel as young as they can be.

From the moment that we are born, we start to age. How long will you live, has a lot to do with your lifestyle habits and choices.

However, some people age at a much faster rate than others. The good news is. There is a lot we can do to slow down the aging process and keep ourselves feeling younger as well as prolonging our life expectancy.

There are many factors that can age us on both the inside and the outside. This can range from environmental factors, the toxins that we allow into our bodies and our diet and lifestyle choices.

Other things that can age, us are. The emotional and physical stresses that we experience and how we react to them, both on the outside and the inside.

Our nervous system cannot tell the difference from a real situation and an imagined one. Therefore, our fight and fight stress response can be activated from an imagined scenario.

All these factors can age us prematurely and leave us feeling and looking older, way before our time.

The BBC program. How To Stay Young, undertook some tests on some subjects to try and determine their actual body age on the inside compared to their actual chronological age.

Alarmingly, many of the subjects had an inner body age that was up to twenty years plus older than their actual real age.

Even though the one person, looked slim and healthy on the outside. The tests revealed that he had a much older body age on the inside. This was put down to a poor diet. 

The factors that contributed to their high inner body age, were 

  • Stress
  • Inactivity, 
  • Lack of sleep 
  • Worry and anxiety 
  • Poor diet

Stress and how it affects your body

Stress is a physical response and feeling that we all experience when we feel challenged, rushed worried or we feel under pressure or emotionally overwhelmed.

Stress is a physical response that involves many chemical and physical changes in your entire body.

Small amounts of stress, won't cause many problems. But when your stress response becomes activated too often or for prolonged periods.

Then this can change your brain, and cause damage and issues with many parts of your body.

Persistent and uncontrolled stress. Causes the continuous release of adrenaline and the stress hormone cortisol in your body. 

This keeps your heart beating faster and raises your blood pressure, keeping you locked in a heightened state of alertness and fear, and a narrow focus. 

Where survival is your first priority and enjoyment and happiness, gets put on hold.

Stress, is toxic to the body and causes hypertension. 

Stress, emotional issues and tension can all disrupt your ability to focus and concentrate as well as causing forgetfulness and affecting your short term memory.

Stress makes us stupid and forgetful, and it keeps us locked in survival mode and a narrow focus of attention, making it difficult for you to focus on anything else.

Scientists, studying how stress, affects our brains, are finding out how stress can affect our memory, mental speed and decision making.

During prolonged periods of stress, our stomach and digestive system shuts down, affecting the transition and digestion of food.

In time our bodies find it hard to deal with chronic and uncontrolled stress, and our cells, organs and body, can no longer perform normally and efficiently. 

Once this happens, our health starts to decline and our body starts to age faster both on the inside and the out.

Many people resort to comfort eating when they are feeling stressed, and often they will choose higher in sugar foods. Sugar now seems to be the public enemy number one.

Stress and tension can cause inflammation in the body, it may also affect your gut health, all of which have been linked to weight gain and digestive problems.

Inflammation in the body and brain, can lead to all sorts of health related issues. Inflammation in the body, may lead to many skin types of conditions.

Not to mention, stress can cause sleep problems, tiredness, irritability, muscle tension, headaches, loss of sex drive and fatigue to name a few.

When you're feeling stressed and tense. It makes you look older, and all the frowning cause wrinkles and frown lines on your face.

Emotional or physical stress can disrupt your brain's ability to function efficiently. It can also affect your immune system, slow down the healing process and make you more prone to illnesses, colds and viruses.

And it does not matter whether your stress is caused through work, relationships, environmental or through worry, it is all stress and all types of stress are bad for you and your brain

If you want to prevent your brain and body from declining. Then you will need to implement, some healthy lifestyle strategies and techniques to help to reduce your stress.

Because there is nothing more damaging to the brain and body, than stress.

Stress and anxiety ages our body, both on the inside and the outside.

Mindfulness to reduce stress

It is well documented and proven, that mindfulness meditation reduces stress.

Mindfulness meditation works by helping you stand outside your thoughts and your imagination. So you can calm yourself and prevent one worry or anxious thought from spreading into prolonged periods of high levels of stress and anxiety.

We all get, worry, anxious and stressful thoughts. There is no point in trying to stop, suppress, deal with or get rid of your unwanted thoughts.

All that does is. It, generates more emotional arousal and momentum. The best thing to do is.
  • Accept your problem, and let it go
  • Learn to problem solve 
  • Practice mindfulness
Mindfulness meditation is all about finding somewhere quiet where you can have a bit of me time. First, you need to relax yourself. 

You can do this by. Finding somewhere quiet and turn off all distraction. Make yourself feel comfortable, then, focus on your breathing, just breathe normally to start with.

Just focus on your breathing and watch your stomach rise and fall and focus on each out breath, until you start to calm down. If any negative thoughts enter your mind, just watch them and allow them to sail right on through your mind.

No, need to try and resist or engage in the negative thoughts. Once you start to feel a bit more relaxed, then you can take some slower and longer breaths.

Make sure your out-breath is longer than the in-breath.

You can breathe in for the count of five, hold for a few seconds, then breathe out for the count of seven, as you do, keep focused on your breathing.

Once you are feeling totally relaxed, and your mind is still. Deliberately, bring back the worry or stressful thoughts and imaginings. 

As you do. Just focus on your breathing and try to keep your body relaxed, whilst you're having those stressful thoughts and images. Do not react, just allow your mind to think them, whilst you remain relaxed and detached.

Reduce Stress And Feel Better With Mindfulness Meditation

You can also do this, in your daily life. Should you find any stressful or negative thoughts enter your mind.

Learn to relax and take it easy

We live in an age, where we want instant results, we are always on the go and everything has to be done quickly.

Many people have forgotten how to relax. Some even think, that if they're not doing anything, they are not making the most of their time.

Unfortunately, our bodies have not evolved to rush and work all the time. Constant rushing, spending too much time working and doing things. Leads to stress, impatience and eventually burnout.

Eventually, people keep on the go, so much. That they don't relax or take the breaks that their bodies need and require.

Some people, find it hard to unwind. Even when they do take a break or vacation.

Our body needs regular breaks. It is not designed to work on overload all the time.

When you're at work. Do not miss your work breaks. If you do a manual and physical job. Have a sit down, when it is break time. Take a quick power nap in the afternoon.

If you work in an Office. Take a short brisk walk outside in the fresh air.

Each night, have some me time. Find somewhere quiet and relax deeply. You can have a relaxing bath or do some reading or whatever makes you feel relaxed.

Or, you can meditate or listen to some relaxing and soothing music, why you do some deep breathing exercises. Your body, needs to relax, rest and restore itself.

When people start to feel a bit tired or they slump. They have a cup of coffee or a caffeine drink. When, really, their body is telling them. That they need a short power nap.

Slow down a bit and take things easy. Learn to listen to your body. If you feel the urge to rush. Just stop, pause for a few minutes and resist the urge to rush and end up feeling stressed, tense and frustrated.

When you're feeling relaxed, restored and energized. You will be more efficient, you will feel better, you will perform better and you will be more creative and productive.

Sleep

We all have the occasional bad nights sleep, but long term sleep deprivation can have many negative effects on our mental and physical state of being.

Lack of sleep can disrupt our short term memory, making our memory a bit foggy. Sleep deprivation can leave you feeling fatigued and it can affect your ability to concentrate. 

During our sleeping hours,  your brain processes all your memories of the day and then stores and files them in our long term memory bank. 

Sleep is the time when our body and mind rests and repairs itself, so you wake up feeling refreshed and energized for the challenges of the day ahead.

In your sleep state, your brain does all its housework, so this is why it is important, to get a good night's quality and restorative sleep.

It is not so much the amount of sleep you get, what is more important is the quality of your sleep, ideally you want deep and relaxed restorative sleep.

Scientists are telling us, that if you have, bad or restless sleep our memory functions worse and you will not function and perform as efficiently as you would if you had a good quality restful night's sleep.

The good news is. If you can start to get a good night's restful sleep. Then there is a high chance that you can improve your memory and you will feel and perform better.

Emotional issues, worry or stress can disrupt your natural sleep patterns, causing you to have a bad quality restless night's sleep.

If you go to bed in a negative state of mind and body, you will tend to have a restless bad night's sleep and you will wake up in a negative state.

This is why it is important to relax and practice mindfulness meditation before you drop off to sleep, as it will help you to fall asleep easier, you will have a better nights quality and deep sleep, and you wake up feeling more refreshed and energized.

Studies have suggested the importance of good quality sleep.

It is recommended that you try and get 6 to 8 hours sleep a night, as research suggests that getting a good night's sleep can help you live longer.

Research indicates that a lack of sleep, less than 6 hours per night can reduce our immunity to diseases, 

Although it is not always possible, ideally, try and stick to a regular routine, try and resist sleeping in the afternoons. 

A ten minute power nap in the afternoon can help to boost your energy and help to reduce stress and tension, 

It may be beneficial to try and avoid caffeine in the evening, deep relaxation such has hypnosis and meditation can hugely benefit your health and aid you to live longer and feel younger.

Nutrition

A healthy, balanced, varied diet with high quality nutrition can play an important factor in maintaining good brain functioning. It can help to reduce inflammation, and improve your health and emotional well-being.

A good well balanced healthy and varied diet, combined with, good quality sleep and less stress and worry is the recipe for a happier and longer life.

Most people can remain healthy, slim, toned and active well into their later years, as long as we take good care of ourselves, both emotionally and physically.

It is well known that a well balanced diet full of nutrition, is vital to help keep us slim and healthy.

Scientists are now beginning to understand how nutrition can play a healthy role in aging and feeling young and energized.

A diet full of fruits, vegetables, omega three fatty acids, whole grains, fiber, nuts and lean meats, have been proven to promote good health and well-being.

Studies have shown that you can improve your brain, skin and body health by eating the right foods and cutting back on some of the bad foods.

Food sensitivity and intolerance, may cause many health related issues, mood swings and digestive problems.

It can pay to get rid of all of the bad stuff that might be partly responsible and begin to replace it with the good stuff and a more healthier lifestyle.

There are many things that might bring on forgetfulness, brain fog and inflammation in the body. Some of the possible causes are, nutrient deficiency, stress, toxins and sleep deprivation as we have already covered.

As a general rule, it is recommended that we consume more inflammation reducing omega 3 fatty oils than the omega 6 fatty oils, which may increase inflammation.

Some of the potential healthy foods include
  • Oily fish (Salmon, mackerel, trout, herrings) 
  • Whole grains 
  • Blueberries B vitamins, including B6, B12 and folic acid 
  • Walnuts 
  • Green leafy vegetables
  • Advacado's 
  • Dark chocolate 
  • Fiber
  • Broccoli 
According to research, vitamin B12 is important for your brain to function optimally. 

One study has revealed that vitamin B12, as well as folic acid and vitamin B6, may help to slow down brain shrinkage in mild cognitive impairment. 

Early studies are saying, that a healthy diet that is rich in the vitamins A, C and E may help to reduce the risk of some diseases, heart problems as well as helping maintain your eyesight. 

You can find vitamins A and C in fresh fruit and vegetables, while a good source of vitamin E can be found in nuts.

Magnesium is now classed as natures calming mineral, magnesium is known to help reduce stress and anxiety as well as ease tension.

If you eat a lot of junk foods or too many processed foods, then it may be beneficial to restrict them or cut back on them.

Foods high in omega 6 fatty acids, sugary foods are better replaced with plenty of healthy food, like green leafy vegetables, fruits, protein, good carbohydrates, fiber and foods rich in omega 3 fatty acids.

One of the biggest factors that ages people, is the degeneration of the muscles. Eating enough protein and doing some light to moderate resistance training, will help to keep your muscles strong and toned.

Green leafy vegetables are classed as a wonder food, especially the likes of spinach, kale, brussel sprouts. Leeks, lentils, oranges, watercress and cauliflower are all believed to be good for the brain.

Berries, grapes and cabbages, apples and onions are also believed to be good foods, that can promote good brain health.

Coconut oil is now getting a lot of attention, because it is thought to be beneficial for people with memory degeneration and loss issues.

Always check with or consult with your Doctor or dietician if you feel that you need some extra advice or reassurance.

Exercise to reduce your stress and anxiety

Stress and anxiety are not just an emotional and psychological symptoms. 

They are also a physical state and exercise is one way of treating the physical symptoms of stress and anxiety. 

Ideally, to reduce stress and anxiety, you need to treat the root causes of all your stress and anxiety.

We all know that exercise is good for us as it helps to strengthen and tone our muscles, helping to stay off the degeneration of our muscles, helping us to remain fit and active throughout the whole of our lives.

There are many more health benefits of exercise, and there is plenty of evidence to back up the claims that exercise may also be good for your brain, especially your memory.

Exercise, may help to improve your learning ability, by helping you to learn faster as well as boosting your mood and aiding you to feel and look good.

When we feel relaxed and happy, we are certainly smarter and more focused.

One of the biggest aging factors is the degeneration of our muscles as we get older, but this is highly preventable.

Many people have shown that it is possible and achievable to have a fit and toned body, even when you're in your seventies and beyond.

Often, we use age as an excuse to let ourselves go and fall into some unhealthy lifestyle habits and choices.

The latest reports say that exercise can help stave off arthritis or reduce the severity of it. 

Moderate exercise may help to reduce joint pain and stiffness and any form of resistance training can keep your body toned and strong. 

Regular exercise can also help increase your muscle strength around the crucial joint areas and improve your posture. 

The other benefit of exercise for arthritis sufferers is it can help reduce tension and inflammation.

Exercise, has many more health benefits, it can lower your blood pressure, it can help you lose weight as well as ridding your body of the harmful toxins caused by stress and anxiety as well as flooding your body with your bodies natural feel good endorphins.

So you are going to receive many health and feel good benefits, by Incorporate some exercise or things that keep you active, into your daily life or routine.

Experts recommend, that we spend 30 minutes five times per week doing some moderate exercising such as walking, cycling or dancing. 

You have not got to spend ages doing rigorous exercise workouts, but you are going to benefit tremendously from keeping yourself fit and active.

Regular exercise can also help to reduce stress and rid the body of the stress associated toxins, which can help you live longer, lower blood pressure and reduce the risk of heart attacks and strokes. 

Regular deep relaxation, keeping active and eating healthy, are a recipe for living longer and staying healthy, fit and young.  

Posture

Bad posture habits that we pick up throughout our lives can lead to muscular skeletal problems, back pain and emotional issues.

When your body is slouched or collapsed. It does not look or feel good.

Sometimes what many people think is good posture, turns out to be bad posture. Many people in their attempt to have what they think is good posture, get it all wrong.

Your posture should be natural, where you sit, stand and move easily and effortlessly with poise and balance. You should not have to try and hold yourself up or use any tension or force.

When our body is out of alignment with gravity or you try to physically hold yourself up. It will put a lot of extra work on our muscles causing muscle tension and tightness.

Slouching and slumping. Makes you feel uncomfortable, and it makes you look old and frail.

Ideally, your weight should be more over your ankles/heels than your toes. When your hips are pushed too far forwards, and your weight is more over your toes. 

This is when your posture is starting to deteriorate. Your shoulders will become rounded, your head protrudes forward, your chest collapses, and your back arches.

When people attempt to correct this. They go to far the opposite way. Where they force their shoulders back, lift up their chest and chin, which puts too much curve the other way (Lean back posture) in their back and causes muscle stiffness.

The key is not to slouch or collapse. But at the same time. Do not sit or stand stiff and rigid. Ideally you want to be poised and balanced, with the least amount of tension.

Video on how to stand with tension free posture



Keep upbeat, optimistic and happy 

A positive and optimistic mindset and attitude can help to boost your mood and make you look and feel younger.

People who are generally happy and don't stay down or stuck in a negative mood are believed to live a longer life.

Smiling for several minutes at times during your day, can boost your mood. 

Plan something positive each day, you can go for a brisk walk, phone a friend, treat yourself to a day or night out.

Have a bit of quality me time, do more of the things that you enjoy or want to do. Get plenty of rest and relaxation, and set aside twenty minutes a day where you can shut yourself off from the rest of the world and find somewhere where you can relax deeply.

We need regular deep relaxation and quality time for ourselves. Try not to work too many hours because physical and mental exhaustion can take its toll on your health. 

Try to remain upbeat, positive and optimistic even through the dark and bad times, the healthiest place for you to be is to be grounded in the peace and joy of the present moment. 

Have a supportive network of friends can help you to live longer, you can join a social networking site, attend an evening class, or even do some voluntary work, latest research suggests that keeping your brain active you can reduce the chances of dementia.

You can try writing or design a website, preferably about your hobby or something which interests you, learn a new language or buy a puzzle book, it is also believed that reducing stress can reduce the onset of dementia. 

Test have shown that having a dog can actually help you live longer and feel happier, among some of the benefits of having a dog are it can make you feel happier and it can reduce your chances of heart problems.

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 Medical Disclaimer

The information on this page is for information use purposes and it is not meant to be a substitute for professional medical advice. You should not use this information for the diagnosing or treatment for health conditions. If you suspect that you have a health condition, consult your doctor.

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