I so wanted to look at what is
the common thread that runs through the healthiest countries. This
article looks at the top 10 healthiest countries in the world http://www.marksdailyapple.com/the-worlds-healthiest-countries/
Japan interestingly is the top
country, with all the stress and need to achieve they eat a high percentage of
fish and exercise regularly. In a lot of these countries government
has also stepped in which shows that there is hope for the countries struggling.
Government have introduced exercise programs and if we
look at Finland which had the highest death rate from heart disease among
men, local governments began promoting healthy living, and today, fruit and
vegetable intake has more than doubled.
I look at the common thread and
to me it seems to be good, whole, natural foods and exercise. In most of
these countries foods are bought at markets, fresh and families would rather
eat a healthy family meal which becomes a social event at home then processed
foods at a take away joint.
In a survey it was
found that there are nine lifestyle factors that influenced our
health. Surprisingly, only one of these deals with exercise, and a full
third involve social factors. In fact, it was found that, the single most
important thing you can do is extend your life is to build your own “Right
Tribe.” The world’s longest-lived people were either born into or choose to
associate with the right people — those who provide emotional support and the
motivation to engage in healthy activities. Research shows that if you surround
yourself with people who are active and eat healthy foods, you are more likely
to adopt these habits yourself.
1.
Move naturally
People also engage in some sort
of moderate daily activity such as gardening, walking, or playing with their
children. It has been found that our bodies were not made to withstand years of
heavy pounding and high-intensity physical activity. Regular, low-intensity
activity — doing something light every day — may be more beneficial. Focus on
activities you enjoy — even something as seemingly simple as a daily walk can
provide health benefits.
2. Know your purpose in life
Having a meaningful reason to
get out of bed in the morning can help reduce stress and ward off disease.
Studies show that people who retire early often see a decline in their health
and even experience higher mortality rates than those who continue to work. If
you enjoy your job, keep working as long as possible. Volunteer work and
community service can also help provide a sense of purpose.
3. Downshift
Look for ways to simplify your
life: slow down, get plenty of rest, and take vacations. Try to have times of
calm in your day, whether that means meditating, taking a relaxing bath, or
carving out some time for yourself to engage in a hobby.
4. Follow the 80% Rule
We are used to eating until
we’re full, but allowing yourself to feel hunger can actually be beneficial. A
study involving mice revealed that the appetite-stimulating hormone ghrelin may
help fight stress and depression. We should typically stop eating when we are
80% full.
5. Eat a plant-based diet
Eat wisely, our diets should
consist of large amounts of locally grown vegetables and less protein than the
average diet. Limit processed foods, meats, fats, and sweets as much as
possible. Also drink plenty of fresh water and herbal teas. In Icaria,
residents drink high levels of herbal teas that act as diuretics, lower blood
pressure, and prevent heart disease.
6. Drink red wine (ok this is
optional)
Red wine is high in powerful
antioxidants that can help fight cancer, reduce inflammation, and lower
cholesterol. In Sardinia, researchers found a red wine with the world’s
highest-known levels of antioxidants. Drink red wine consistently and in
moderation — a glass or two a day is recommended.
7. Belong to a healthy social
network
Having a strong and supportive
social system is key to reducing stress and living a healthy life. There is a
biological link between social connection and how well our bodies function. Our
increasingly wired society and busy lifestyles have made us more isolated,
which can shave years off our lives. Make an effort to spend time with friends
and nurture a face-to-face network instead of just connecting with people
online. Proactively build friendships with people who practice healthy habits.
Participating in social exercise groups or volunteering are great ways to meet
healthy, like-minded individuals.
8. Have a belief system
Having some sort of faith
system or spiritual practice has been shown to have health benefits.
9. Put your family first
Happy people make family a
priority and nurture supportive relationships with their loved ones. Studies
have shown that the average working parent spends just 19 minutes a day engaged
in childcare. As you work on simplifying your routine, look for new, beneficial
activities you can do with your children and extended family members. Complete
a craft project together, get the family together for a bike ride, or involve
the children in making dinner and choosing healthy foods for the family.
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