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LONGEVITY.12.BE.2018
1
Long, healthy life?
SHARED TASKS
common denominators of longevity
based on Dan Buettner's How to Live to be 100 talk
LONGEVITY
10% genes
(other out of control possibilities: accidents, natural disasters, wars)
90% lifestyle - control what you can
1. Move naturally: physical activity GyK - RL
2. right outlook: purpose in life VZs
3. sanctuary of time: downshift (time for relaxation, praying) RE, MK
4. Eat wisely: plant-based ML
5. a bit of alcohol:
6. 80% rule: (don’t overeat): ML
7. Connect: loved ones first (family – parents), RB, TG
8. Belonging (faith-based community: praying 4x a month) RB, TG
9. Right Tribe: friends
+ 1
- Is it all worth it? (ME)
- Expectations:
- add a subtopic
- key question: why and how does "my topic" support longevity?
- timeframe: 2-5 minutes
- 1-3 relevant pictures -statistics - try to look for relevant scientific (including psychological) background
Plant-based diet
- vegetables, whole grains, fruits, seeds, nuts and legumes
- no or few animal product (meat, eggs,dairy, honey)
- vegan, vegetarian and semi-vegetarian
Plant-based diet
Health effects
- higher consumption of fiber, potassium, vitamin C
- consume lower proportion of calories from fat (particularly saturated fatty acids)
- decrease the risk of coronary artery disease, high blood pressure, stroke and colorectal cancer
- lose weight
Health effects
Moderate alcohol consumption
- raises the level of HDL (good colesterol) - protection against heart disease
- antioxidant properties of (red) wine -lower risk of developing cold
- stresses (brain) cells -lower risk of developing dementia
- reduces the risk of gallstones
- lowers the chance of developing type 2 diabetes
Moderate alcohol consumption
Why not to live to 100
Why not to live to 100
- being a burden
- being dependent
- seeing your loved ones die
- depression
Why is excercise important for longevity?
Why is excercise important for longevity?
- Helps to prevent diseases
- Controls weight
- Improves the quality of life
How often should I excercise?
- Frequently in a consistant way
- More ≠does not equal better
To sum it all up:
Work out smarter not harder!
What kind of excercises should I do?
- No need for weights
- Cardio
- Small things
What is ikigai?
- no simple, direct translation into English
- the reason for which you get up in the morning or the thing that you live for
- encompasses the idea - happiness is more than money or a job
no simple, direct translation into Engli...
Intersection , common ground between
IKIGAI
- not something grand or extraordinary
- anybody can find his or her ikigai
- requires a willingness for a deep self-exploration and experimentation
- ways to work on that
- observant reflection with action-taking
- uncover values, strengths, skills
- meaning in your life and career
- balance of ikigai
IKIGAI
What can give us?
- challenging - it should lead us to mastery and growth
- it is our choice - autonomy and freedom
- involves a commitment of time and belief - cause, skill trade or a group of people
- boosts our well-being - positive influence to our health
- give more energy that it takes away
What can give us?
Relaxation
mental and physical health
coping strategy when you are stressed out
What can you expect from relaxation?
keep your stress levels in check
sleep better
improve your mood
improve your memory and concentration
be healthier
Relaxation
Relaxation strategies
Go for a walk
Focus on your breathing
Practise mindfulness,even if it’s just while brushing your teeth
Listen to some quiet music
Focus your attention on a puzzle
Learn yoga or meditation
Try progressive muscle relaxation