讀後心得

Longevity is not just about living a long life, but also about having a healthy and quality life. Research from Boston University School of Medicine indicates that the key to longevity lies in a balanced diet, moderate exercise, good sleep, and challenging oneself with new experiences. A balanced diet should include a variety of fruits and vegetables, whole food choices, and occasionally indulging in gourmet foods; daily moderate exercise can maintain vitality; good sleep helps with brain repair; and challenging new interests can invigorate the brain and reduce the risk of dementia. These habits collectively promote longevity and health.

Longevity is not just about living for a long time, but also about living healthily and with quality. Researchers have discovered after more than 20 years of exploration that the key to longevity does not come solely from genetics, but is closely related to diet, exercise, sleep, and the continuous challenge of oneself; these factors are the key secrets to maintaining health after the age of 80.

• Tip 1: Balanced Diet, Enjoy Healthy Aging
  • Consume a variety of colored fruits and vegetables daily to ensure the intake of various antioxidants and nutrients.
  • Follow the Mediterranean diet, which emphasizes "whole food" choices such as fresh fruits and vegetables, legumes, olive oil, nuts, lean meats, and fish—these are common dietary choices among long-lived individuals.
  • Emphasize home cooking and avoid processed foods; long-lived individuals generally prefer simple homemade meals.
  • Control your diet to 80% fullness to reduce visceral fat accumulation, thus lowering the risk of chronic diseases.
  • Enjoy small amounts of favorite treats, such as occasional drinking of cola or eating ice cream, which helps maintain balance and joy in life.
• Tip 2: Moderate Daily Exercise, Maintain Vitality
  • Many centenarians can still live independently and even continue to work past the age of 90; this is closely related to their daily activities.
  • In addition to regular exercise, they also engage in housework and errands to promote movement and increase opportunities for physical activity.
  • Research indicates that moderate exercise can delay muscle loss and reduce the risk of being bedridden.
• Tip 3: Good Quality Sleep, Repair the Brain
  • Sleep helps clear harmful substances associated with Alzheimer's disease; regular routines and high-quality sleep are more important than long durations of sleep.
  • Waking up briefly is not a bad thing; it may signal the brain’s self-cleaning, and the key lies in feeling refreshed upon waking.
• Tip 4: Challenge New Things, Activate the Brain
  • Cultivating diverse interests is very effective in preventing brain aging, and trying new skills is undoubtedly a challenge for the brain.
  • Active learning not only enhances life enjoyment but also helps maintain a youthful brain.

These longevity tips not only help improve quality of life but also make each day vibrant. Learning to practice these methods will accompany our health throughout our lives.