How to Lead a Long life & Healthier? Prescription for Longevity

For leading a long healthy life and living longer, you have to eat proper healthy food, do some exercise and remain active. Longevity can be achieved by following the guidelines given on this page. Secrets of Longevity | Long Life, Living longer | Aging Population problems| Effects of Aging | Anti Aging Foods | Anti Aging Vitamins & Supplements |

Prescription For Longevity : Secrets of Living Longer

The recommendations by the International Longevity Center(ILC), a private group for living a long and healthy life are given below:

1. Exercise & Fitness
Ideally, adults should expand 2,000 to 3,000 calories each week in exercise. This can be achieved by brisk walking, cycling, jogging, or any other intense physical activity. All should do regular weight-lifting to strengthen legs, arms, and trunk.

2. Weight
Excessive weight gain at older age should be avoided. If you are overweight, then try to reduce your weight.

3. Diet

Eating less helps elderly

Eating less can help older adults improve their memory and prevent or delay the onset of Alzheimer’s, reduces the risk of heart disease and boosts cognitive ability, suggests a new study by Agnes Floel and team, at the University of Munster in Germany and published in Proceedings of the National Academy of Sciences in January 2009.

  • Eat a variety of foods, at least 5 servings of fruits and vegetables every day.
  • Total Fat content: 30% maximum of daily calories
  • Cholesterol intake: Under 300mg
  • Aggressive fat reduction should be avoided, because it is associated with an increase in dietary carbohydrate, which is associated with insulin resistance, and a reduction is "good" cholesterol(HDL) and increase in "bad"(LDL) cholesterol and triglyceride.

4. Micros Supplements
Supplements of vitamins and minerals have shown to reduce the risk of age-related disease. The recommendations are vitamins

  • Vitamin B6=4mg
  • Vitamin B12=0.01mg
  • Calcium=1,200mg (men) and 1,500mg(women)
  • Vitamin C=200mg, Vitamin D=400IU (under 70 years) and 600 IU (over 70 years)
  • Vitamin E=200IU,
  • Folic Acid=0.40mg



RECIPES

Vegetarian Fat Free Recipes Indian Curry Recipes Stuffed Vegetables Recipes Wholegrain Recipes Indian Desserts Indian Snacks Recipe Salads Soup Recipes Pudding Recipes Rice Recipes Sandwich Recipes Burger Recipes Indian Breads South Indian Recipes Corn Polenta Recipes Chutney & Pickle Recipes Low Calorie Recipes Low Fat Recipes

GENERAL

Non-vegetarian foods in Vegetarian Meals Food Substitute Vegetarian Types Vegetarian Diet ADA Position on Vegetarian Diet Hindi names of Vegetables Hindi names of Fruits Hindi names Whole Grain Foods Hindi names of Dairy Hindi names of Spices Hindi names of Nuts Hindi to English Glossary Calorie Counter Indian Food Nutrition Kitchen Tips & Tricks Spices & Herbs

FOODS & NUTRITION

Junk Foods Food Poisoning Food Glycemic Index Healing Healthy Foods Foods For High Protein Foods For High Calcium Foods For High Iron Foods For High Potassium Foods For High Fiber Foods For Antioxidants High Cholesterol Foods Nutrition Tips & Facts Vitamins Diet Types

HEALTH & FITNESS

Negative Calorie Diet Lower Cholesterol Naturally Cholesterol Weight Loss Diabetes Home Remedies Beauty, Skin & Hair Recipes


 Email This Page

Bookmarks : Share
Add This Page To

Disclaimer & Privacy Policy
© Copyright 2005 by FatFreeKitchen.com. The information & recipes given here are for personal use only. No part of this web site may be reproduced in any form by any means without prior authorization.

How to live longer- tips for a long life, prescription for longevity are discussed on this page.