讀後心得

Longevity is about living a long life with quality and health. Research by Stacy Andersen from Boston University has found that the secrets to longevity lie not only in genetics but also in a balanced diet, moderate exercise, good sleep, and challenging oneself. The secrets include: a balanced diet that involves consuming a variety of fruits and vegetables, avoiding processed foods, and enjoying food in moderation; staying active daily by incorporating exercise into household chores; maintaining good sleep quality, which helps clear the brain; and finally, challenging oneself with new experiences, such as learning new skills, which can stimulate the brain. These methods contribute to maintaining health and reducing the risk of chronic diseases.

Longevity is not just about living long; it's also about living healthily and with quality. Research from Boston University School of Medicine shows that the key to longevity relies not just on genetic factors but is closely related to diet, exercise, sleep, and a continuous spirit of self-challenge. These factors form the secrets to staying healthy and living long even after the age of 80.

• Secret 1: Balanced Diet for Enjoyable Healthy Aging
  • Consume a variety of colorful fruits and vegetables daily to ensure an intake of various antioxidant phytonutrients and nutrients.
  • Adopt a Mediterranean diet, focusing on whole food choices such as fresh fruits, vegetables, legumes, olive oil, nuts, lean meats, and fish.
  • Prioritize home cooking and avoid processed foods. Longevity seekers generally do not favor fast food and prefer simple home-cooked meals.
  • Practice moderation in eating, following the principle of eating until 80% full to help control portion sizes and lower the risk of chronic diseases.
  • Enjoy food moderately; it is suggested to follow the "80/20 rule," maintaining a healthy diet 80% of the time and enjoying favorite foods moderately 20% of the time.
• Secret 2: Daily Moderate Exercise to Maintain Vitality
  • Most centenarians can still live independently and continue working, which may closely relate to their daily activities.
  • Engaging in household activities, such as sweeping and caring for plants, can increase opportunities for physical activity and help delay muscle loss.
• Secret 3: Good Sleep Quality to Repair the Brain
  • Sleep can clear harmful proteins associated with Alzheimer's disease; having a regular routine and quality sleep is very important.
  • Occasional short awakenings during the night are part of the brain's self-cleaning mechanism, so there's no need to worry too much. The key is the mental state after waking up.
• Secret 4: Challenge New Things to Activate the Brain
  • Cultivating multiple interests helps prevent brain aging, and learning new skills can stimulate the brain and enhance attention.
  • Those with more than three interests have a lower chance of developing dementia.

Share these secrets of longevity with your friends and let’s work together to safeguard our health.