Adding Quality Years To Your Life EP-87

Welcome to the Vision 100 podcast show where we explore the latest trends in topics in health and wellness. In today's episode we will be discussing the science of longevity and how we can use the latest research to promote healthy aging. Longevity, that is a very long-term and productive life and how science has taken place. And the latest research can be used in order to age healthy. Bhagwan, Gautam Bhut had said that sharing is our duty to be healthy. If we don't do it then we won't be able to keep our brain safe. Lord Gautam Bhutah had once said that to keep the body in good health is our duty. Otherwise we shall not be able to keep our mind strong and clear. So friends, our medical knowledge is that we are able to treat everything whether it is acne, cancer, heart problems, diabetes. We are able to control all these things and treat them. And because of that we have been able to greatly increase our life spans. But what is the catch that we are living in? But our quality of life is getting worse. We are living longer but our quality of life is deteriorating right now. Aging or Prahapaj is frequently associated with significant physical problems. Prahapaj is a very physical problem which makes it increasingly difficult for us to live a quality life. As we age, we sometimes develop new problems. Or we suffer from hip problems. Or our hearing or vision loss. We also have memory problems. And because of these factors, we are not able to live a full quality life with our families, with our loved ones. So in age, the most important question is, how can we stay healthier for longer? How can we live longer? Our topic of discussion is in the next episode. It is actually about a book, which I read recently. It is written by a doctor named Peter Atiyah, who specializes in the science of longevity. Dr. Peter Atiyah is a mechanical engineer. But after that he did MD at Stanford University. And his practice is that deals extensively with nutritional supplementation, exercise physiology, sleep physiology, emotional and mental health and pharmacology, which we can use to increase our lifespan. That is, we have chronic diseases which come in our body. We can do it for more time. We can delay the onset of chronic diseases. At the same time, improving the quality of life. And his experience, which is sacred to living longer, it is actually very simple. What we think is that it is very complicated, this secret, how to live healthy longer, it is said that it is easy to think, but it is difficult to do. So when I read the book, I felt that I should share all these things. So today's discussion, the podcast, it will be based on his book. And in this book, he provides a very comprehensive overview of all the latest scientific research on longevity, aging, etc. So let's get started. First of all, in this episode's beginning, I want to clear a little bit of distinction between life span and health span. Because it is a distinction, it is very important. Our lifespan is basically the length of time that we live in, how long our life span is. And our lifespan is steadily increasing, it is increasing day by day. Because of all the medical advancements. But at the same time, we are living longer lives, which is fantastic. The issue is that in spite of living longer lives, we are also living with chronic health conditions, which significantly reduce our quality of life. Look, it is very wonderful to live until we are 90 years old, or 85 years old, or 100 years old also. But if you are in the age of 20 or 30, then you have to tell in the pain, or you are suffering from a neuro-degenerative disease like Alzheimer's, where you cannot recognize your family. So obviously, you will not be able to fully appreciate those last few decades of your life. In our life, our lifespan may become longer, but our health span, the amount of time in which we are living healthy, will be less. It will become shorter. So Dr. Peter Ritya is a book that provides a great overview of this field and highlights some of the key factors that are in our aging. We contribute such as cellular damage, inflammation, DNA damage, and so on. And one of the most interesting things that comes out of this field, about aging research, is that we assume that our natural state is a simply a result of the boarding wearing out over time. The research shows that aging is a result of a complex interconnection and interplay between genetic and environmental factors. The genes we get from our parents are in the environment, and the pollution in our environment, the quality of the food is decreasing, the stress is increasing, and all these things are happening. So let's discuss about certain things that are very important in the book, which you must know. First of all, we have discussed about nutrition, and what does nutrition have to do with longevity. So what are some of the lifestyle choices that are promoting healthy aging? In nutrition, they have emphasized that it is very important for us to have a variety of nutrients in our diet to promote longevity. And they have told us that, of course, we need to eat whole foods, which have vitamins, minerals, micronutrients, and we need to eat processed foods. But they have also told us that the nutritional density in our diet is very low in the food, which is why we need to supplement it. A good quality supplementation is very important. Dr. A.T.A. has told in his book that the inflammation is a very important part of our diet. And chronic inflammation, which is linked to a variety of age-connected diseases like heart disease, Alzheimer's, and cancer. In his book, he has told us that there is a variety of diseases that are very important in our diet, which is very important in our diet. And the third is Alzheimer's. And among the three diseases that are underlying all these three diseases is the most important problem, which all of us are facing, which is type 2 diabetes. So, Dr. A.T.A. recommends that we should reduce our processed foods. We need to eat more whole foods, anti-oxidants, and anti-inflammatory compounds. But along with that, he also told us that if you want to improve your longevity with nutrition, then do it with your nutritional gaps through proper supplementation of a good quality supplements. And he also told us that we take over eating, emotional eating. That has also been linked to a variety of issues, which is obesity, diabetes, cardiovascular disease. So, he also told us that nutrient-dense, low-calorie food, such foods, which are less than calories, but in nutrition, there are a lot of them. You know, patedars, vegetables, fresh vegetables, fruits, lean proteins, such as supplementations, it is very important. He also told us that this is very important because in today's history, we are happy to eat food. If we are happy, we are eating celebrating with food. If we are sad, or if we are depressed, we are also coping up with eating food only, processed food, chocolate, sweets, etc. So, this is very important. So, to pay attention to our bodies, individual nutritional requirements. And he also told us that those who want to improve their health, they should be taking the help of some dietician or nutritionist to develop a personalized nutrition plan. Which takes into account your specific health needs and your goal, so that you get a supplementation of your body. This is very important. Secondly, he has told us that he has connected and exercised with longevity. The relationship between exercise and longevity. So, in his book, it emphasizes the importance of regular physical activity for promoting longevity. So, we have also told you that in the past episode, movement is medicine and I have talked about it in my earlier episodes also. Exercise has been shown to have wight range of health benefits you know which made cardio vascular health improve hoti hai, our bones strengthen hoti hai, muscles become stronger and also reduces the risk of chronic diseases. So doctor ATS suggest that we should be mixing aerobic and strength training exercises both into our routine. Our need to exercise aerobic, and we should wait bearing strength training exercises bhi our routine bhi leke aani chai hai. So aerobic exercises promotes cardio vascular health but in strength training exercises they promote muscle mass and bone density. So doctor ATS the significance of regular movement throughout the day is very important. And i will also tell you that there is a lot of movement in the day. This can include going for short walks this can even include if you are a sedentary job then you actually should have a standing desk instead of a sitting desk. your maze is on this side that you are standing on your maze instead of sitting and then also taking breaks in between to stretch your body. So exercise has been shown to have a very positive impact on mental health in addition to the physical health or physical activity regular basis modem also our cognitive function our brain activity also improves. The third thing we have shown to you about sleep, a good quality sleep and our longevity what connection is in it? So their book also highlights that if we get a quality sleep then we will die and our quality of life will improve. Because sleep is essential metabolism and supporting brain function. They have written in the book that we are in a very high life. Human beings spend almost one third of our life why has God made us like that? Why? Because sleep is actually a very important function of keeping our body very important. God has given us one third of our life. He has basically put us to give us this idea of sleeping. So chronic sleep deprivation has been linked to a range of health problems. But if we sleep for a couple of days we don't get quality sleep. So this can lead to a range of health problems which could include obesity, so their book has been written that at least 7 hours of quality sleep is required and it also emphasizes the importance of maintaining a consistent sleep schedule. Before we get to bed we need to follow a routine of how we unwind ourself and how we go to bed. This could mean going to bed and waking up roughly around the same time even on weekends having some kind of a wind down routine in which our devices have to have a dimo. We should have less noise around us and we should be investing in a comfortable mattress and pillows. And we should avoid any stimulating activities like we are seeing things like that. The fourth thing is that it is about a mental and emotional well-being. It is very very important for promoting longevity. If we want a long quality life then we have to have some sort of a program for our mental and emotional well-being. And research has shown that chronic stress negative emotions especially in times of uncertainty when things are changing and are not changing. It is the stress that comes because of work-related pressure it can have a negative impact on our physical and mental health. So Dr. Etia recommends incorporating practices like meditation, mindfulness, gratitude-journoling and you can do this in your daily routine. Mindfulness is what we are doing in that present movement we are doing in our work. That is very important. Mindfulness, meditation, gratitude-journoling this can actually help reduce stress and promote a more positive outlook of life. Making sure that we are doing positive affirmations. Also Dr. Etia talks about importance of maintaining social connections and social network. Our social connections are connected in a positive way and our emotional and mental well-being is very important. Our health is very important in our longevity. Because research is shown when a person is socially isolated and gets lost and his loneliness increases in his life. His negative impact is very important. And what happens with him? The diseases that come in our lives are very important. And the present time is our mind. is our mind. is our mind. is our mind. is our mind. We are being mindful with what we are doing right now at hand. We are being mindful with what we are doing right now