Doctor Michael Greger is the author of four New York Times sales books on long-term and healthy living. His career is dedicated to studying how nutrition and lifestyle factors can prolong life, and sharing research results through his own writings and charity organization Nutritionfacts.org.
Glegel shares four things he tried to do every day to make himself healthy as long as possible.
{9 Zones, eating is mainly a whole plant-based diet. "Blue area is a few areas with a population of about 10 years longer than the national average life expectancy, such as Loma Linda, California.
The diet of residents in the blue area is mainly fruits, vegetables, legumes, fruits and seeds, and they eat less refined sugar, animal products, and super-processed foods. The diet in the blue area is similar to the Mediterranean diet, which is generally considered the healthiest way to eat.
Glegel mainly eats plant-based foods, but does not eat other types of foods. More specifically, he eats berries and cruciferous vegetables every day. Glegg often makes these ingredients into drinks for easy drinking throughout the day.
He usually eats oatmeal with peach, walnuts, pumpkin seeds and cocoa powder.
Glegel shared on his YouTube channel that cruciferous vegetables such as green cabbage, cauliflower, and cauliflower contain sulforaphane. sulforathion can neutralize toxins and reduce inflammation. Berries are rich in antioxidants, which helps fight cell damage.
He also eats a teaspoon of flax seed powder every day. Because flax seeds contain a lot of lignans, which are related to reducing the risk of cardiovascular disease, he will sprinkle flax seeds on swallows or add them to drinks to eat them together.
Using exercise or sitting for 10 hours or more a day is related to higher premature death risks, while plural exercise has many health benefits.Glegel works from home and walks at a speed of two to three miles per hour with a jogging desk for a whole day, and it is estimated that it will take about 14 miles a day.
Increase the heart rateGlegel ensures that you can increase your heart rate in certain ways every day, with the goal of doing 90 minutes of moderate exercise or 40 minutes of dramatic exercise.
But he admitted that it was not easy to maintain a healthy lifestyle on the road, so he would take advantage of existing conditions, such as trying to jog up the floor every day to the 18th floor where he lives. If there is not enough ladder, he will also bring a resistance belt and do a bobby jump.
Enter calories a little earlier in the dayBecause of our night-night routine, it is generally believed that eating early is more beneficial to health and longevity than eating late.
Glegel pointed out that if you eat exactly the same amount of calories in the morning and evening, eating in the morning will cause less blood sugar to rise and less triglycerides to absorb. "If you plan to eat junk food, you should eat it in the morning because it is easier for the body to deal with it."