Affordable Healthy Lifestyle Guide

Goal

Improve lifestyle habits to live actively and healthily for most of your life, minimizing time spent in bed before death

Obstacles to Goals

1. Early failure of a vital organ (due to atherosclerosis, cancer, poor lifestyle habits, etc.) → Death
2. Pelvic fracture → Bleeding, organ damage, long bed rest → Higher probability of death from complications (especially with age)
3. Sudden fatal accidents or infectious diseases
   • While #3 is unfortunate, good lifestyle habits can significantly reduce the risk of #1 and improve #2 to some extent.
   • The earlier you start good lifestyle habits, the better the effect. So start now!

Areas to Improve with Good Lifestyle Habits

Organ Health

• Body age ~ Can be viewed as the degree of organ wear
  • Factors: Aging degree ~ Total insulin secreted
• Reduce organ stress
  • Example: Less insulin secretion - Regular, intermittent, moderate meals
  • Quit smoking, moderate alcohol, rest
• Organ DNA damage & repair
  • If DNA repair doesn't occur properly after damage → Aging or cancer
  • 🙂 Helps repair: Autophagy (occurs when hungry), regular biological cycles, sufficient sleep
  • 🤢 Damages or hinders repair: Stress, poor hygiene, bad air

Vascular Health

• High blood pressure & high blood viscosity
  • Blocks and ruptures some brain and organ blood vessels → Brain damage, organ damage
• Prevention
  • Manage triglycerides, cholesterol: Avoid high carbs, saturated fats, trans fats
  • Manage high blood pressure

Bone Health

• Keep bones & joints strong: Calcium, jogging (provides mild impact between bones & discs for better nutrient absorption)
• Prevent falls & minimize injuries when falling: Balance exercises, strength training

Mental Health

• Mind is part of the body, brain and body interact through chemicals.
• Mental health🔄Physical health
  • Ignoring mental health threatens physical health. Mental health is also a consistent health management item.
  • Effects of Stress
    • Stress → Cortisol decrease → Serotonin secretion inhibition → Depression
    • Adrenal glands (organs regulating homeostasis) become exhausted from constant hormone release during stress → Immune decline, fatigue, various burnout symptoms
    • Gut and brain are connected: Stress causes gastritis for example
    • Stress lowers pain threshold → Feel hurts easily
• Dementia, Memory loss
  • Brain exercise to imped them
• Limit social media

Skin Health

• Common skin conditions (eczema, seborrheic dermatitis, etc) are inflammatory responses
  • May improve when overall health (immunity) improves
  • Body inflammation level decreases when abdominal fat (waist circumference) decreases