Chapter 27: 10 Commandments of Health for Longevity and Healthy Aging.

Blue print of healthy Longevity!

Healthy aging is something every human aspires to. Based on the current situation with Pandemics, Environmental issues, Increasing cancer rates, and changing ecosystems, Immigration has changed how we live. A century ago, we lived an average life span of the 40s-50s. With all the scientific and technological advances, we have witnessed people living longer and healthier. The data we have currently has helped many people find treatments and cures. Even a few decades ago, Stage 4 cancer patients were dying months to a year compared to now, people live years, especially Breast and Colon cancer. We have come a long way in tackling infectious diseases and vaccinations in the last century. However, the problems with noncommunicable diseases, poor lifestyle choices, and greater inequality than ever have caused more morbidity. We have come a long way from 100 years ago, with the Average lifespan touching 80 in the developed world and the ’70s in the developing world. Heart disease, Cancer, Dementia, and Infectious diseases are the top killers currently.

Here are my 10 commandments of health, each designed to promote longevity and enhance life through healthy aging. These commandments focus on key biomarkers such as Blood pressure, Blood sugars, Blood cholesterol, Uric acid, and Vitamin D, as well as crucial lifestyle choices like Stress mitigation, Exercise, a whole-food-based diet, Sleep, Social Connections, and support. For a detailed guide on how to achieve health longevity, please refer to Chapter 9 and Chapter 13.

10 Commandments of Health for Longevity and Healthy Aging

1. Monitor Key Biomarkers Regularly

• Blood Pressure: Maintain within the optimal range (<120/80 mmHg).

• Blood Sugars: Keep fasting glucose below 100 mg/dL and HbA1c <5.7%.

• Blood Cholesterol: Aim for LDL <100 mg/dL, HDL >40 mg/dL (men), >50 mg/dL (women), and triglycerides <150 mg/dL.

• Uric Acid: Keep levels within 3.5–7.2 mg/dL (varies slightly by lab and gender).

• Vitamin D: Maintain serum levels of 30–50 ng/mL for bone and immune health.

2. Stress

• Practice mindfulness, meditation, or deep breathing exercises daily.

• Engage in hobbies or creative pursuits that bring joy and relaxation.

3. Commit to Regular Exercise

• Aim for at least 150 minutes of moderate aerobic activity per week (e.g., brisk walking, cycling).

• Include strength training exercises twice weekly to maintain muscle mass and bone health.

4. Adopt a Whole-Food-Based Diet

• Focus on a diet rich in fruits, vegetables, whole grains, nuts, seeds, and lean proteins.

• Minimize processed foods, added sugars, and trans fats.

• Include omega-3 fatty acids from fish, flaxseeds, or walnuts for cardiovascular health.

5. Ensure Quality Sleep

• Aim for 7–8 hours of restorative sleep each night.

• Maintain a consistent sleep schedule and a relaxing bedtime routine.

6. Cultivate Social Connections

• Build and maintain meaningful relationships with family and friends.

• Participate in community activities or support groups for emotional resilience.

7. Others

• Quit smoking

• Limit to no alcohol

• Wear helmets and seat belts

• Regular checkups with Physician for screening and prevention

• Proactive and control about one’s health

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