Road Map For Longevity

Attaining longevity is not beyond the reach of any individual. It is a matter of commitment. No matter at what age you dedicate yourself to start implementing a healthy lifestyle, you can attain your goal and add years to your life. It is a matter of dedication, and the willingness to implementing a plan that will help you achieve this goal. The “Road Map For Longevity” is a complete plan that will require such dedication and a will to learn from the ground up. It is suggested that it be printed out. Read this over and over. As you become sufficiently acquainted with the plan, it will actually become second nature, and you will be able to add steps as you go along. There are five basic areas that impact your health. The following are the basic areas that will determine your success in this endeavor. In other words, it will be your “Road Map For Longevity”.

1. Stress
2. Nutrition
3. Exercise
4. Mindset
5. Relaxation

STRESS

Dealing with stress is an individual problem. Approaching a problem with a perception of what is a stressful situation is uniquely individual. Some individuals will attempt to overcome a stressful situation and take it in stride, while others will dwell upon it and let it fester like a sore. These are the people who will suffer the most. This will have serious side effects on the health problems of the body’s cardiovascular, pulmonary, circulatory, and immune systems. In some instances the outcome can be fatal, because they feel the only answer is suicide.

Holiday seasons and the winter months have been known to be a very stressful time for many people. Being cooped in because of the weather will be a source of “cabin fever”, and will play havoc with the body’s “circadian rhythm”. This is the body’s 24-hour inner clock. This becomes more serious when there is no love and support of nearby family and friends. Loneliness is very palpable, and is almost something that can be cut with a knife.

A study before 9-11-2001 by the National Institutes, show that stress, anxiety and mild depression affects nearly 50 million people in the United States alone. Unfortunately, after 9-11, the times have become even more stressful with the constant threat of terrorism. Those old enough need only reflect on events of the past to stir up memories that may have lain dormant over the years.

Stress is the way we react to a physical or emotional situation, or what one perceives to be a stressful situation. In this stress can be either positive or negative in how we react. Our reactions will result in how we face certain situations. In some situations when faced with a challenge, we will choose to fight, in others we will run. In such challenges the body responds by releasing cortisol and adrenaline, and your stress anxiety threshold will determine your course of action.

Positive stress can be helpful in some situations, allowing the individual to deal with a given task and completing that task to their satisfaction. Once the task has been completed, they will be able to relax and be happy for having done so. In other words it will be a job well done. For some individuals they will have to be under some level of stress to complete that task.

Negative stress is when the individual can’t cope with a situation. Under these circumstances, it will prevent the individual from completing a task to their satisfaction. Under this scenario, relaxing is impossible, and the individual becomes fidgety and obsessed. When this occurs, the individuals’ health and well-being will suffer. The end result will manifest itself in various types physical ailments, because of a compromised immune system.

Maintaining physical and mental health is a matter that each individual will have to learn, as each case will present a different set of circumstances. A starting point would be to analyze what your stressful situations are. You have to become aware of the things that set you off. Recognize such signs as tense muscles, clenching of teeth, and seething anger. When you learn to “listen” to what your body is trying to tell you, you can start to deal with stress. The body will react to stress in three physiological stages:

Stage 1: There is an increased demand for glucose by all the cells, tissues, muscles, and organs.  The glucose is needed to supply needed energy requirements for the sudden demands of the body’s increase of the workload.

Stage 2: When the work load placed on the body is sustained for a long period of time, the increase of the glucose that occurred in stage one will start to drop. As this occurs, the body will go into stage three.

Stage 3: As the brain recognizes the drop of the glucose level in stage two, the body will release cortisone, thyroxine, and growth hormone that will cause the body to use it’s fat reserves to create energy. It will keep glucose at levels that are enough to supply the brain and central nervous system, without these they would not be able to function.

Combating stress is a multi-pronged program the individual has to dedicate him or herself too. These are some suggestions that will help those who perceive to be in a stressful situation, whatever the cause or form it takes.

Having a relaxed body and mind is the number one priority. Take the time to relax and practice some simple relaxation techniques. These relaxation techniques will slow your heart rate, lower your blood pressure, prevent headaches and prevent your muscles from being abnormally tense.

1. Start with the simple technique of deep breathing slowly and deeply. This can be performed in a sitting or standing position. Place your hands comfortably on your abdomen. Inhale slowly through your nose. You will feel your stomach rise. Hold your breath for a few seconds, and then exhale slowly while pursing your lips as if you were whistling. You will feel your stomach deflating. Repeat this exercise at least 3 or 4 times during each session.
2. Another technique to add to your relaxation routine is visualization. In this technique you will be using your imagination. Haven’t we all wished we were somewhere else? With this technique you will be doing just that. Free your mind of all extraneous thoughts and just let it roam. Do you like the mountains, the seashore, skiing, horse back riding, boating, wherever or whatever, just let your mind go there. Allow yourself 10 to 15 minutes of quiet time while taking this mental vacation.
3. When stress affects an individual, the muscles become tense. Stretching can be one of the greatest ways to overcome tension. When stretching, you need to stretch the entire body, starting with the neck, arms, shoulders, upper back and legs. Stretching can be performed while sitting and standing. Start by tilting your head to the right, then to the left for a count of 12. Entwine your fingers raising your arms overhead, with the palms up, hold for a count of 12 and lower slowly.
4. Next stretch the upper and lower back. This is best done by sitting down. Sit at the edge of the chair with feet flat on the floor and slightly spread. Let the arms drop between the legs and slowly lower your body as far as it can go without straining. At the lowest comfortable point, move your shoulders up and down in a spring-like motion for a count of 12.
5. While sitting, you can stretch the upper body. This can also be done while standing. Raise one arm overhead and tilt your body to the side with one arm lowered to the side. Repeat for a count of 6 and then finish by reversing the procedure, tilting to the opposite side.
6. The next and final stretch will be the legs. This is accomplished by standing with one leg on a low footstool or step, or even by placing 3 or 4 books on the floor. Lean forward as far as you can, keeping your back straight and try to reach your toes. You need not actually touch the toes. Straighten-up and repeat for a count of 6. Perform the stretch with the other leg.
7. Exercise can be a very powerful force in your relaxation program. More on exercise will be discussed below in the section on exercise.
8. Try to find the time each day for some quiet time alone. Using the visualization techniques mentioned above at this time would be very helpful. Listening to soothing music that you enjoy is also extremely helpful. Prayers can also bring solace and calm to a troubled soul.
9. Getting a good night sleep should be a number one priority. That means 7 to 8 hours of a continuous, restful sleep. Without enough rest the body’s immune system will not be able to cope and will be more susceptible to illness.
10. Remember that laughter can be an energizing force, in that it will give a boost to your immune system. The more robust the laughter, the more benefits you will derive.
11. Become more social in your reactions to others. Go out with a friend or neighbor for lunch or dinner. Utilize your local Community Center to meet other people and to socialize.
12. Do not hesitate to discuss your stress problem with a trusted friend. Their imput will prove very helpful-so not hesitate to open up to them-they want to help.
13. Also, remember you are what you eat. When troubled, do not start on a food binge. Eat a nourishing balanced diet. Do not pig-out on junk foods that adds enormous amounts of calories without the needed vitamins and minerals. More will be discussed in the nutrition section.
14. And finally, omit alcohol and caffeinated drinks. If you do drink, women should limit alcohol to one drink, men should to two drinks daily. Coffee should be limited to no more than two cups daily. And most importantly-if you smoke-STOP!

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