Have you ever wondered what the secret is to living a long and healthy life? I recently stumbled upon an intriguing story about Dr. John Scharenberg, an American centenarian who has dedicated his life to researching health and longevity. He not only talks the talk but also walks the walk when it comes to healthy habits. Today, I want to share with you his seven golden habits – simple yet surprisingly effective practices. Let’s dive in!
Steer Clear of Tobacco
Tobacco is one of the biggest enemies of human health. According to the 1964 report by the U.S. Surgeon General (cited by Dr. Scharenberg in a TED Talk), smoking doesn’t just cause lung cancer but also contributes to heart disease and premature aging. Sadly, despite ample warning, many still struggle to kick this habit.
As Associate Professor Dr. Luong Ngoc Khue, Head of the Department of Examination and Treatment Management (Vietnam Ministry of Health), pointed out, the rate of tobacco use in our country remains high, especially among men. He emphasized that quitting smoking not only improves personal health but also protects the community from the dangers of secondhand smoke. If you’re a smoker, consider the long-term benefits of quitting. A body free from tobacco’s harm will be healthier and likely to live longer.
Say No to Alcohol
Alcohol is another significant risk factor for our health. Many still believe that a glass of wine a day is harmless and even beneficial for heart health. However, a recent study published in The Lancet journal revealed that there is no truly “safe” level of alcohol consumption. Drinking alcohol, regardless of quantity, increases the risk of cancer, liver disease, and cardiovascular problems.
Dr. Nguyen Thi Van Anh, a nutrition expert at Bach Mai Hospital, shared her insights with VnExpress: “Even small amounts of alcohol can damage the liver and affect the nervous system. Therefore, it’s best to minimize or completely eliminate alcohol from your daily diet.”
Engage in Daily Exercise
Did you know that a sedentary lifestyle could be a leading cause of early death? Dr. Scharenberg emphasizes that exercise is crucial not just for maintaining physical fitness but also for supporting mental health and reducing the risk of chronic illnesses. Notably, middle age (40-70 years) is the golden period to establish an exercise routine.
According to Master’s degree holder Pham Van Quang, a lecturer at Ho Chi Minh City University of Sport and Physical Education, just 30 minutes of walking each day can significantly improve cardiovascular health and strengthen muscles. If high-intensity workouts aren’t your cup of tea, consider gentle activities like yoga, swimming, or cycling.
Maintain a Healthy Weight
Obesity is a primary cause of severe health issues such as diabetes, cardiovascular disease, and cancer. However, Dr. Scharenberg points out that even those who are overweight can improve their health by engaging in regular exercise and making dietary adjustments.
Associate Professor Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, shared her insights with Dan Tri newspaper: “The key to managing weight is understanding why you overeat. Sometimes, we eat out of stress or boredom rather than hunger.” Listen to your body and adopt a scientific diet rich in green vegetables and fruits.
Reduce Sugar Intake
Sugar is not only detrimental to your waistline but also to your cardiovascular health. Excessive sugar consumption can increase cholesterol and triglyceride levels, leading to heart attacks and strokes.
According to Dr. Tran Thi Minh Hanh, Director of the Ho Chi Minh City Nutrition Center, “Many people don’t realize that sugar lurks in many processed foods, carbonated drinks, and desserts. To cut down on sugar, start by reading labels carefully and reducing your intake of sugary treats.”
Go Easy on Meat
A diet high in saturated fat from animal sources can increase the risk of cardiovascular disease. The American Heart Association recommends prioritizing plant-based foods for optimal health.
Dr. Do Thi Ngoc Diep, President of the Vietnam Nutrition Association, shared her perspective with Thanh Nien newspaper: “A plant-based diet not only reduces disease risk but also helps maintain a stable weight.” Consider trying out vegetarian meals a few days a week or incorporating more beans and nuts into your diet.
Focus on Preventive Health Care
Lastly, Dr. Scharenberg underscores the importance of proactive health care. Adopting healthy lifestyle changes can prevent many chronic illnesses without relying on medication. The World Health Organization (WHO) also recommends regular health check-ups and preventive measures.
Dr. Le Truong Giang, former Deputy Minister of Health, emphasized: “Health is our most valuable asset. Early detection and timely treatment of health issues can enhance the quality of life and prolong lifespan.”
In Conclusion
The habits shared by Dr. John Scharenberg not only contributed to his healthy longevity but also offer valuable lessons for all of us. Regardless of your age, start today to transform your lifestyle and embrace a healthier future. Remember, health is a precious gift to be cherished and nurtured daily.
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