You Live Longer

Living longer is possible and a lot of that has to do with the immortality gene. The immortality gene can help you live longer and it is inside every cell that has a nucleus, but it’s turned off until you activate it.

In 2009 the Nobel Prize for Medicine was awarded to Elizabeth Blackburn, Jack W. Szostak, and Carol Greider who are pioneers in the science of longevity. They discovered ‘how chromosomes are protected by telomeres and the enzyme telomerase.’ Telomeres are at the end of your chromosomes. According to Dr. Dave Woynarowski, who spoke in 2011 at The Longevity Now Conference, telomeres are the parts of our DNA that are like a biological time clock that determines how much time you have left to live.

Telomeres are responsible for every cellular mechanism. We can live longer and slow down the aging process by doing 2 things:

1) Slow down the loss of telomeres and

2) Add length to the telomeres

Aging can be thought of as an imbalance of cell damage and cell repair. When we have more damage than repair, we are in a state of declining health.

Dr. William Andrews discovered the immortality gene, telomerase, which can help us to reverse biologic aging. There are some genetic functioning terms that you need to know in order to help you live longer:

* Phenotype – how a cell acts and behaves

* Geneotype – the genetic expression of the cell, what is read in the DNA and what is not read

* Epigenetics – the ability to determine how your DNA is read which can

reprogram your DNA

THIS ONE THING WILL HELP YOU LIVE LONGER
HOW TO REJUVENATE CELLS
Dr. Dave Woynarowski says that we need to ensure effective levels of Omega-3 fatty acids in our bodies. This is the one key thing that will help us to live longer.

In a study of Omega-3s and longevity, people who took supplements with Omega-3 fatty acids had reduced likelihood of death, less incidence of heart attack and fewer strokes than people who did not take Omega-3s.

Another study found that Omega-3’s were associated with less telomere shortening and among patients with coronary artery disease, there was a relationship between blood levels of omega-3 fatty acids from fish and the rate of telomere shortening over a 5 year period.

In addition to this one thing (Omega-3 fatty acids) that will help you live longer, we need to:

* create a strong anti-oxidant defense and

* preserve the telomere length that we currently have.

The telomeres are at the ends of our DNA and they act like a biological time clock that determines how much time we have left to live. They are also responsible for every cellular mechanism, including rejuvenating stem cells.

Stem cells are important because they can help repair our bodies when damage occurs. For example if you cause damage to your liver by drinking too much alcohol, the stem cells can help make more liver cells to repair the damage.



WHY FOCUSING ON CELLS IS SO IMPORTANT
There are about 9 trillion cells in the body, give or take a few. The most important part of the cell that we need to focus on is the cell membrane. The cell membrane controls what gets into and out of the cells.

The cell membrane also has cell receptors that determine how you interact with the outside world. This can help with everything from how we sleep, to how we get the nutrients that we eat, how we deal with stress, and how much if any toxins and pollution that we absorb from the outside world.

The most important component of cell membranes are fatty acids. Without them the membrane gets stiff, dysfunctional, and will release inflammatory chemicals inside and outside the cell. Dr. Woynarowski says that we need to take care of the cell membrane or nothing works well in our bodies.

Inside the cells, Vitamin D is used to support the mitochondria, which are the powerhouse of the cell. They are also important in the aging process, because they make free radicals and use them appropriately inside the cell. When the cell membrane leaks, free radicals go out of the membrane and cause damage to other cells. Free-radicals do good things inside the cells, but not outside of them.

You can get a blood test to determine your blood level of Vitamin D, but you might actually need to know your intracellular level of Vitamin D as well. Vitamin D is also important because it affects genes and causes protein synthesis.

THE EXCITING FIELD OF EPIGENETICS
Epigenetics came about recently after the discovery that we are only using about 20% of our DNA. When scientists sequenced the entire human genome they learned that only 20% of our genes were actually part of what makes us human. The other 80% of the DNA was called ‘junk DNA’ and scientists did not know what it did.

You can read more about ‘junk DNA’ in our article here. The extra 80% of our DNA has recently been discovered to play an important role in how genes are expressed. Rather than determining if you get blue eyes or brown eyes, these pieces of extra DNA determine whether you will develop glaucoma or macular degeneration.

Queen bees are larger and live longer than other bees and they are the only ones that produce eggs to make baby bees. But all bees actually have the gene that could make them a queen, their cells just haven’t been given the right signal to express that queen gene. Baby bees that were fed a diet of royal jelly actually changed the expression of over half of genes involved in the signaling pathway that creates queen bees. In other words, not just humans but other animals have genes that are not being expressed and if we can find the right way to trigger them, we can unlock the healing power of our DNA.


 If your parents had Alzheimer’s disease or other illnesses, there’s a chance that you could also develop that, but there’s also a good chance that you can do something about it by reducing the likelihood that that gene will be expressed in yourself.

Creative People Recharge

There are many self-prescribed methods of relieving Creative Block that countless artists use; some isolate themselves, some imbibe on alcohol, some daydream, some sleep it off, etc., etc. (As a writer, I can attest to doing trying all of these – some successfully, others not so much.

CREATIVE BLOCK CAN BE OVERCOME BY FINDING A GOOD RECHARGING RITUAL THAT WORKS FOR EACH PERSON.

CBS (Creative Block Syndrome, not a real medical condition) resists many attempts at treatment, as there is not a universal cure. However, below are a few prescriptions (non-substance, of course) that many-an-artist have found useful.

HERE ARE 5 WAYS CREATIVE PEOPLE RECHARGE:
1. TURN OFF THE TELEVISION
Mind-wandering is a catalyst to great creative thinking, but mind-numbness is not. Engaging in some mindless activities, such as watching television, inhibits creative thought. Although some television shows may inspirational and well-meaning, studies demonstrate that the vast majority of television programs actually lower different types of intelligence.

On the flip side, watching or reading material that challenges our intellect and promotes creativity can be beneficial. The challenge lies in actually finding television shows that prioritizes intelligence, creativity and other attributes that spark creative thought.

Interestingly, some monotonous activities (think most jobs) may actually be a great place to garner some creative thoughts. In a study published in the journal Psychological Science, some tedious tasks accomplish exactly that. The founder of genetics, Gregor Mendel, is said to have counted pea plants and honeybees in his quest to substantiate his theories.

2. WRITE BY HAND
Digitization has led to the near eradication of longhand and shorthand writing. Crafting our calendars, shopping lists, and even signatures have all become doable through technology. However, it turns out that writing something down gives a sense of permanence and concreteness that pecking away at a keyboard or touchscreen does not.

Our brainpower is also helped out when we write by hand. Virginia Berninger, a professor of educational psychology at the University of Washington, states that writing by hand stimulates the portion of the brain responsible for thinking and working memory – two important functions relative to creative thought.

Lee Rourke, an award-winning author, puts it this way: “The constant tap-tap-tap-tap on the keyboard reminds me of all the offices I’ve worked in. The sound bores into me, it fills me with an anxiety I could do without. I feel like I’m signing off invoices rather than writing my next novel.”
Writers (including this one), take note.

3. WATCH SOMETHING FUNNY
To be clear, this is not a reason to watch the hilarious and dopey antics of those on reality TV. Instead, watching something short and funny may provide the mood boost someone needs to break their creative slump. The simple reason: solid creative thinking is best achieved in a positive frame of mind. While feelings relating to anxiety may help with focus, feelings of humor, especially the act of laughing, help stimulate creativity.

Mark Beeman, a professor of psychology at Northwestern University, conducted a research study that linked a part of the brain – the anterior cingulate cortex – with mood-boosting activity. The anterior cingulate cortex is responsible for emotion, empathy and decision-making – a part of the brain that may help develop connections that lead to a spark in creative insight.

4. TAKE A SHOWER
There are few activities that relax the mind and body as effectively as a hot shower. People with creative talent will almost universally state that they work best when the mind and body are free of tension. Additionally, a shower is also a relatively mindless task, which liberates the mind to wander into creative territory.

Multiple studies have been published linking other activities to creative thought, as well. Creative sparks may fly on a routine commute; when on a fishing trip, or simply resting in solitude.

In one study, researchers assigned people to one of three different groups and issued a specific task. The first group was given a demanding task during a rest period; the second group received a simple task and was encouraged to mind-wander, while the third group was not given any task. Afterwards, the three groups were given a series of creative problems to solve. The group that was allowed to mind-wander solved the creative problems at a higher rate than the other two groups.

5. GET SOME SLEEP
Of all the creative hacks available, the simple act of sleeping is perhaps the most valuable. During this period, the brain is essentially reorganizing and retooling for the tasks that lie ahead; this process is called consolidation, and it activates the brain’s neural networks responsible in forming new connections and associations.

While sleep is valuable to the creative process, it is more so when we’re close to having an answer to a problem. Waiting a day and utilizing the brain’s automatic consolidation process enhances the probability that these elusive answers will surface.

As with any creative solution, taking advantage of sleep works best when applied intelligently. Benjamin Franklin may have said it best: “Early to bed early to rise, makes a man healthy, wealthy and wise.”

Rumor has it that Ben was quite creative, as well.

The Most Powerful Antioxidant Food For Your Immune System

Guavas grow in Mexico, Central, and South America, and have a tangy, sweet, tropical flavor. It contains copious amounts of antioxidants and vitamins, and the skin can even be used in cooking and baking. The leaves, seeds and skin can also be consumed or used for medicinal purposes.

Because guavas are both low in calories and contain many important vitamins and minerals for the human body, it easily deserves the title “The Ultimate Superfood,” in our opinion. Below, we’ll tell you a little bit more about why you should consider buying guavas at your local grocer and making them a staple in your diet.

HERE’S WHY THE GUAVA IS THE MOST POWERFUL ANTIOXIDANT FOOD FOR YOUR IMMUNE SYSTEM:
According to the USDA, 100 grams of guava fruit contain the following nutrients:

68 calories
14.3 grams carbohydrate
2.6 grams protein
228.3 milligrams vitamin C (381 percent DV)
5.2 milligrams lycopene ( 52 percent DV)
5.4 grams fiber (21.6 percent DV)
624 IU vitamin A (12.5 percent DV)
49 microgram folate (12.3 percent DV)
0.2 milligram copper (11.5 percent DV)
417 milligrams potassium (8.8 percent DV)
22 milligrams magnesium (5.5 percent DV)
40 milligrams phosphorus (4 percent DV)
As you can see, you can get many essential vitamins and minerals from this fruit alone. Not to mention, you can eat it raw, making it a quick and easy snack on the go. In ancient cultures, they would actually use the leaves from the guava fruit to make healing, medicinal tea to cure a variety of ailments. However, most people eat the fruit raw, so below, we’ll go over some important benefits from eating this fruit loaded with antioxidants.

IT BOOSTS THE IMMUNE SYSTEM
Because guava provides over 350% of the recommended daily value of Vitamin C, it can repair the immune system and keep it functioning properly. Vitamin C has long been associated with a healthy immune system, so getting in your daily recommended amount is crucial in keeping illnesses at bay. Guava fruits provide even more Vitamin C than an equal serving of oranges, quite surprisingly. Vitamin C helps to stop cell damage because of the antioxidants it possesses, so it can even help to heal arthritis, cancer, and heart disease. This study in Pakistan in 2012 revealed that guavas had the highest concentration of Vitamin C, making it a powerful healing food that you should definitely add to your diet.



GUAVA CONTAINS MORE ANTIOXIDANTS THAN ALMOST ANY OTHER FRUIT
As we mentioned earlier, the antioxidants in the guava fruit pack a powerful punch. A 2011 study by Hyderabad’s National Institute of Nutrition in India revealed that guavas had the most antioxidants when compared to other Indian fruits such as apples, bananas, and grapes. Antioxidants prevent free radicals from forming and damaging cells, which means it’s vital for humans to get plenty of antioxidants in their diet. The study recommends eating unripe guavas, as these have the most antioxidants.

IT CAN PREVENT CANCER
Just as we said above, the antioxidants present in guavas can help reduce free radicals in the blood, and therefore, reduce the risk of developing cancer. Guavas contain high amounts of lycopene, an antioxidant known for preventing cancer. Although this antioxidant is more well-known in association with tomatoes, guavas have a considerable amount of this powerful cancer blocker, and it can actually prevent growth of many types of cancer cells.

If that’s not enough, this study recently found that guava fruits can help to keep strokes at bay, as well.

GUAVA CONTAINS A HIGH AMOUNT OF BOTH POTASSIUM AND FIBER
As you might already know, potassium and fiber play a crucial role in keeping our electrolytes stable, maintaining low blood pressure, and preventing digestive diseases. This study found that potassium in guava fruits can decrease both blood pressure and blood lipids. Potassium also keeps the heart functioning properly, lowers the risk of strokes and kidney stones, and helps to prevent bone loss.



Because guava fruits contain over 20% of the daily recommended value of fiber, they can help you stay full longer, which aids in promoting weight loss. Also, having a high fiber diet can decrease the risk of numerous diseases, including diabetes, obesity, heart disease, and much more.

POWERFUL AFFIRMATIONS TO HELP TREAT DEPRESSION AND ANXIETY

POWERFUL AFFIRMATIONS TO HELP TREAT DEPRESSION AND ANXIETY

If you are new to affirmations, you’ll find our “How to Practice Affirmations” guide below very helpful.  Repeat these positive affirmations, begin to believe them and you’ll see results!

1. I love myself unconditionally.

 2. I am STRONG!

3. I allow only healthy and loving relationships into my life.

4. Life wants the best for me. I am OK with where I am right now.

5. I am connected and comfortable in all environments, with all people.

6. I find and enjoy the simple pleasures life is offering right now.

7. How I feel matters, therefore I concentrate on aspects of life that make me feel good!

8. My challenges bring me better opportunities.

9. My mood creates a physiological response in my body. I am peaceful and positive!

10. I am in control of my thoughts and my life.

11. I love myself and who I am.

COMMON PLACES UNHAPPY PEOPLE LOOK FOR HAPPINESS

Happiness is a choice, not an outcome of a situation. Happiness relies solely on you and your decision in a moment, and depends on your outlook on life. Happiness comes when you learn to stay in the Now, rather than live in the future. Happiness is simply a byproduct of accepting the present and allowing life to unfold as it should. Happiness is not a destination, but a journey.

Happy people know all of these things, but unhappy people constantly seek things outside themselves for fulfillment.

HERE ARE 7 COMMON PLACES UNHAPPY PEOPLE LOOK FOR HAPPINESS:
1. YOUR NEXT VACATION

Most people exude happiness when planning a vacation, and why shouldn’t they? Thinking about traveling to a faraway place, seeing new lands, meeting the locals and learning about a new culture would excite anybody – but what happens when you get back? The problem with relying on a future trip for happiness is that eventually, the trip is over, and reality sets back in. You have to get back to work, responsibilities, and the daily grind. Of course, everyone should attempt to travel at some point in their lives, because traveling allows you to get outside your comfort zone and learn about new places and cultures.

However, happy people realize that their contentment shouldn’t be vested solely in vacations. They find happiness in their everyday routines and love their lives in such a way that vacation is simply an added bonus to their already rewarding lives.

2. MATERIAL POSSESSIONS
“Collect memories, not things.” – Unknown

Retail therapy is a common place for unhappy people to look for happiness. It’s fast, easily attainable, instantly gratifying, and most importantly, satisfies our ego. Our egos always want more, because they survive off of the acquisition of more stuff. However, the temporary high we get from attaining more material items quickly fades, and we are left with an empty feeling, needing more stuff to feel happy again. This endless cycle keeps many people heading to shopping malls to fill a deeper void in their lives, rather than facing the problem head on. Unhappy people cover up this void with the latest gadgets and clothes, thinking that happiness is found in material gain.

However, happy people know that true gratification is found in lasting pursuits, such as following dreams, building relationships, and contributing to society in a valuable way. Trade a trip to the mall for a trip with your family to your favorite spot in nature; you’ll find more fulfillment in making memories than spending money on things that lose their value in only a few weeks.

3. IN OTHER PEOPLE
“To love oneself is the beginning of a lifelong romance.” – Oscar Wilde

Relationships can bring great happiness – you confide in your significant other and share a life with him or her, bond with your children over bedtime stories and heart-to-heart talks, and look to your friends for advice when you go through a rough patch in life. Relationships are essential to humanity, providing us with companionship, love, and joy. However, depending on others to make you happy means that you place all your worth in how much attention others give you.

Being truly happy means developing a healthy relationship with yourself first, and being able to share that happiness with others. All relationships in life are simply a reflection of your relationship with yourself. Happy people practice self-love and have clear goals and dreams in life. Happy people don’t look for others to complete them, instead view their relationship with others as a way to enhance their lives. Unhappy people look to others as a source of happiness, but when the person leaves, the happiness does too. Find happiness within, and it will never leave.

4. IN YOUR BANK ACCOUNT
“Money is numbers and numbers never end. If it takes money to be happy, your search for happiness will never end. – Bob Marley



It’s easy to get caught up in how much money you have, because living can be expensive. However, you won’t find happiness in your wallet, your paycheck, or your bank account. The wealthiest people are usually some of the unhappiest people, so that proves that happiness does not increase with more income. More money usually means more to worry about, more taxes to pay, more bank accounts to monitor, more insurance to buy, and generally, more of everything. Having more money usually creates less happiness, ironically.  Happy people are thankful for what they have, and do not desire anything more. They understand that happiness comes from loving life as is rather than desiring more money. You can’t take money with you when you die, and having more of it now usually means you had to sacrifice precious time to make additional income.

Instead of placing value in having a large bank account, focus on having lots of memories and experiences, and take large doses of laughter each day. Money is fleeting, but memories last forever.

5. THE PERFECT LIFE SITUATION
“Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.” – Vivian Greene

The pursuit of perfection is never-ending, unless you choose to change your idea of flawlessness. If you always seek perfection in life and are never satisfied with how things are, how will you be satisfied with life in the future? What if life never seems perfect in your eyes? The truth is, the idea of perfection is relative. Perfection exists if you wish it to, meaning that any situation can be perceived as perfect. You may never have the “perfect” job, “perfect” house or “perfect” family, but you can change your mind about them and find beauty in the imperfect. Unhappy people wait for perfection before they are happy, but happy people make the best of each situation, finding something positive in the darkest of places.

Life naturally has ups and downs; this rollercoaster makes us better able to appreciate the good by experiencing the bad If you want to be happier, embrace your life and learn to look at it as a story constantly unfolding; you don’t have to know the ending to be happy with the middle and beginning.

6. RECOGNITION FROM OTHERS
“What the superior man seeks is in himself; what the small man seeks is in others.” – Confucius

Relying on others to approve our decisions or give us praise for something we’ve accomplished usually leads to disappointment, because people don’t always notice. They might be too busy, forget to reply to your text or email, or even refuse to recognize your accomplishments due to jealousy. Whatever the reason, looking outside yourself for approval often leads to unhappiness, because your ego needs others to validate your achievements constantly. It is never satisfied, and feeds on continual attention from others.

Learning to pat yourself on the back without relying on others to fuel your confidence will teach you self-reliance, as well as show you that the most reliable source of praise comes from within. If others aren’t around to take note of your latest triumph, you always will be. Unhappy people need others to give them recognition, whereas self-actualized, happy people give themselves validation and look at any compliments outside themselves as humbling reminders of what they already know.

7. BEING FAMOUS
“With fame, you know, you can read about yourself, somebody else’s ideas about you, but what’s important is how you feel about yourself – for survival and living day to day with what comes up.” — Marilyn Monroe
Many people get motivated at the chance of getting famous; they think by gaining fame and attention, that their business will grow, they will be more liked, they will have more money, and life will be much more enjoyable. Celebrities glorify fame, making it seems glamorous and appealing for many reasons. People fight to take pictures with them, rush to stores to buy their latest products, and even want to be them. However, you shouldn’t wait to be famous to be happy. What if fame never comes? You should learn to be happy with your friends and family you have now, who love and support you and want to see you happy.

Unhappy people seek fame as a way to feed their ego, looking at others’ opinions as paths to eternal happiness. However, happy people don’t look at fame as a means to an end, but rather, a possible byproduct of living life to the fullest each day and following their hearts.

COMMONLY TOXIC HABITS THAT DRAIN YOUR ENERGY

Energy drink companies have managed to seriously profit off of an underlying, systemic problem within our society: a lack of energy. This lethargy that many of us experience is a by-product of a get-up-and-go society – one in which we must work more to earn less – all while still managing our daily obligations. It is more common nowadays for someone to have two jobs, get less sleep, and have less leisure and family time. In other words, there are too many things to do and not enough time to do them.

While the current economic trends do not show any signs of changing, there are things that we can do to increase, conserve, and expend our energy more wisely. One aspect of this is recognizing and abstaining from toxic, energy-draining habits.

HERE ARE 11 COMMONLY TOXIC HABITS THAT DRAIN YOUR ENERGY:

1. WORRYING ABOUT THE INSIGNIFICANT

We’ve all hear this phrase before: “Don’t sweat the small stuff.” This is simple in theory, but difficult in practice.

Worry and anxiety go together like peas and carrots. Like many of our tendencies, worry is genetically encoded in our DNA. The only difference is, while our ancient ancestors worried about being attacked in the wild, we worry about our jobs, families, health, money, and a multitude of other things.

The answer lies in separating the significant from the insignificant worry. If a legitimate concern needs rectifying, then take action ASAP. On the other hand, realize that the fly buzzing around your keyboard will probably go away, just like any other tiny worry.

 2. ALLOWING THE PAST TO RULE

You may indeed have experienced some very difficult situations in the past. Some of us have even experienced trauma from these events.

Here’s the thing: you will never fully embrace your present and future without confronting the past. To confront the past, you must first realize the importance of doing so. Underlying emotional and mental complications require the seeking of either personal or professional (therapeutic/medical) help.

Once you’ve realized its importance and perhaps even sought help, you must let go of the past and focus on the future. Realize two things: (1) you are stronger than you think, and (2) you are stronger having gone through the fire. You are now more prepared to encounter whatever challenges may face you going forward.

 3. RESISTING CHANGE AND GROWTH

Resisting change and growth can usually be traced to feelings of losing control and excess uncertainty.

There really is no other solution other than to realize your potential, and then focus your efforts on reaching your potential. This includes focusing, day in and day out, on each small task until you reach your goals. Eventually, this task-oriented focus becomes a habit, manifesting itself into achievement and success.

4. PARTICIPATING IN DRAMA AND NEGATIVITY

Drama and negativity can be internal or external; in isolation or in the company of others. Regardless of its orientation, drama and negativity is detrimental to your energy.

If its source is internal, remember that you are not your negative thoughts. Our brains are incredibly complex and, as result, much of our thinking is impulsive in nature. The secret is in understanding this simple fact and allowing these thoughts to simply fade away.

If external, eliminate the source – stop hanging around and allowing negative people into your inner circle. Lend an ear if needed, but don’t participate in the negativity or the drama.

 5. USING FEAR AS AN EXCUSE

comfort-zone-change

Fear can be the reason that you are not achieving what you want. Rationally confronting fear is one of the best ways to not only manage your energy, but achieve success.

Often, fear is as automatic as negative thinking. When you take conscious control over your thoughts and confront fear, you are in essence making yourself stronger. The answer lies in taking action towards what you want in life…effectively putting fear in the distant background

 6. TAKING THINGS PERSONALLY

Being social creatures, we often define ourselves through the relationships that we have. These relationships will vary in effectiveness and intimacy. In other words, there are people that we just “connect” with, and those that we don’t.

A lack of connection with someone does not necessarily mean that they dislike you personally…often times this isn’t the case. There is probably a difference in personality, social interaction, or something else. Don’t take things personally.

7. REMAINING ON AUTO-PILOT

Being present is a habit; something that is a skill to be learned and one that innately resides in us.

Being mindful is not difficult, remembering to be mindful is. But when we remember to be mindful, we increase our happiness and energy.

8. HOLDING ONTO ANGER AND RESENTMENT

Anger and resentment generally ties into living in the past. These are negative, “autopilot” emotions and thoughts that can be discarded.

Anger and resentment are extremely counterproductive to your energy and is not worth the mental and physical cost. Let go of anger and resentment, and you free yourself up for some positive energy.

9.BEING IN NEGATIVE ENVIRONMENTS

Continually subjecting yourself to a negative environment; whether it’s work, home, or somewhere else, shouldn’t be acceptable to you. You need to consciously take control of the situation and make a change for the better.

Start with taking some small, proactive steps to get yourself out of the current situation. For example, if work is draining your energy or ambition, spend an hour each day applying for jobs or updating your resume. If your kids are getting into trouble at school, spend some time discussing the importance of education with them. Taking the first step is often the most difficult when making a significant change in your environment, but one that is well worth doing.

10. NOT GETTING PROPER NUTRITION

Food is fuel for our brains…literally. Mass-produced, packaged, processed food is saturated with fat, sugar, salt, and preservatives that are harmful to your brain and body.

A WebMD study suggests adding some ‘superfoods’ to your diet to increase your odds of maintaining a healthy brain. Some examples: blueberries, salmon, nuts and seeds, avocado, whole grains, beans, pomegranate juice, and even dark chocolate.

The benefits of these foods range from increased energy a reduced risk of serious disorders such as dementia and heart disease.

 11. NOT GETTING ENOUGH SLEEP

No surprise here…our hectic lives (again) negatively affect a must-have: sleep.

Simply put: sleep is absolutely essential to brain health, energy, and physical health. The National Heart, Lung, and Blood Institute (NHLBI) links sleep deficiency to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

The NHLBI recommends at minimum 7-8 hours of sleep a day. However you may need to arrange your schedule, make sure to accommodate for this. Doing so will increase your energy, efficiency, and overall wellbeing.

HABITS FOR GRANTING THEM A LONG, HAPPY, HEALTHY LIFE

Centenarian population has been on the rise the past few decades, growing from 32, 194 people who lived to see their 100th birthday in the 1980s to 53, 364 centenarians in 2010, according to the Census Bureau. So, what secrets does this relatively small group of people harbor for accomplishing the incredible feat of living to such a ripe age?

MANY OF THEM CREDIT THESE HABITS FOR GRANTING THEM A LONG, HAPPY, HEALTHY LIFE:
1. CULTIVATE A POSITIVE ATTITUDE.
In a 2012 study published in the journal Aging, researchers from the Albert Einstein College of Medicine found that out of 243 centenarians assessed, all of them had upbeat, optimistic, easygoing personalities. However, this one should come as no surprise – a pessimistic attitude drains you of vital energy and can even decrease your lifespan due to the shortening of telomeres, or the “end caps” of DNA strands. If you don’t already, practice developing a positive outlook on life if you want to increase your longevity and possibly become a centenarian yourself!

2. LAUGH OFTEN.
In the same journal referenced above, researchers from several prestigious universities discovered that the same 243 centenarians did more than just have a good attitude – they considered laughter an important part of life, too. Find reasons to laugh on a daily basis; not taking life so seriously could actually add some years to your lifespan.

3. FOLLOW YOUR UNIQUE LIFE PURPOSE.
People in Costa Rica call this a “plan de vida,” or reason to live. They feel that a strong sense of purpose and desire to contribute to a greater cause played a huge role in a small group of Costa Ricans living to 100. According to the website Blue Zones, people living in this area of Central America have twice as much likelihood as Americans of living to the age of 90.

4. ADOPT A PLANT-BASED DIET.
A study published in the journal JAMA Internal Medicine revealed that vegetarians have a 12 percent lower risk than their meat-eating counterparts of suffering a premature death. Switching to a plant-based diet offers a slew of health benefits as well, which may explain why this group of people enjoys, on average, a much longer, vibrant life.

5. GET ENOUGH SHUT-EYE.
Sleeping for at least seven or eight hours a night will leave you feeling refreshed and ready to take on the day, not to mention that sleep allows your body to produce important hormones as well. A Penn State study found that men who slept less than six hours a night had a four-fold increase in their chance of dying over a 14-year period. Prioritize sleep over staying up late surfing the web or partying with friends to join the growing number of centenarians on the planet.

6. LIVE IN A SUNNY, TROPICAL CLIMATE.
Not surprisingly, Hawaii comes in first for the happiest, least-stressed state in the U.S., as well as the state with the greatest longevity. On average, a 65 year old living in Hawaii will live another 16.2 years, in comparison to another 10.6 years in the state with the lowest life expectancy, Mississippi.

7. MOVE YOUR BODY.
A 123 year old Bolivian man, Carlos Flores Laura, credits his longevity to taking daily walks. Others like Tao Porchon-Lynch, a 95 year old yoga instructor, say that a regular yoga practice influenced their long lives. Whatever activity you choose to take part in, make sure you really enjoy it and can incorporate it into your routine regularly.



8. HELP OTHER PEOPLE.
Yep, altruism can actually lead to a longer life. According to a University of Michigan study, volunteering for the purpose of helping others, not helping oneself, led to an increased lifespan on average.

9. TAKE MORE VACATIONS.
Make sure to allot some vacation time into your busy work schedule; it could actually save your life. The Framington Heart Study followed about 12,000 middle aged men for nine years; the results of their study? The men who took more time off work actually lived longer than the workaholics. So, booking more vacations might not make your wallet too happy, but a longer life doesn’t sound too shabby, either.

10. STAY CLOSE WITH FAMILY.
According to government research, Hispanics actually live 2.5 years longer than Americans on average, and researchers suspect that having a close-knit family may have something to do with it. We can learn from all cultures, and the Latino community proves that family bonding can play a huge role in having a long, enjoyable life.

11. STAY IN TOUCH WITH YOUR SPIRITUALITY.
Whether you choose to attend church services or keep up a regular meditation practice, WebMD’s 2008 survey of centenarians showed that 84 percent of them viewed a healthy spiritual life as an important part of aging well. Take it from the centenarians – exploring your spirituality can lead to a better, longer life in the long run.

12. TELL YOURSELF POSITIVE AFFIRMATIONS.
Yogi Tao Porchon-Lynch, the lady mentioned earlier in the article, also accredited positive self-talk to her long, healthy life. Even in her 90s, she wakes up every day and tells herself that each day will be the best day of her life. Repeating mantras like these to yourself can help instill a positive mindset and totally transform your outlook on life.

13. KEEP YOUR MIND ACTIVE.
Continual intellectual stimulation can add years to your life – in fact, 89 percent of centenarians do things to keep their brains busy, according to a 2008 WebMD survey.

14. LIVE CONSCIENTIOUSLY.
By far, researchers have found that being conscientious is one of the best indicators of how long a person will live. The book The Longevity Project talks about this in depth, and explains that conscientious people have a higher likelihood of adopting healthier lifestyles and have more successful relationships and careers on average.

15. DEVELOP A RESILIENT MINDSET.
Researchers at the Al Siebert Resiliency Center found psychologically resilient adults coped much better with life’s challenges and aged more gracefully. In other words, don’t ever stay down too long after an upsetting event – rather, talk about your feelings openly and get back up on your feet quickly to avoid falling into depression or stagnation. Easier said than done, but it could tack on a few years to your lifespan, after all.