Health Hacks for LONGEVITY This 2025 | Doc Cherry

Make this year your healthiest yet. You can do it, because in this video I will share with you Seven amazing and proven health habits you can develop for a healthier 2025. These are not just mere suggestions but proven practices of centenarians for longevity. Stay with me until the end of the video because the last health habit is something that is often neglected but could be your game changer for a long and happy life. Hi, this is again Doc Sherry, Doctor of Physical Therapy, teaching you practical health tips and home exercise programs that you can certainly benefit from. These seven health habits are practices of centenarians in the blue zone regions or countries. which have the highest number of people living beyond the age of 100, and these include countries like Greece, Italy, and Japan. Incorporate these seven healthy habits, and rest assured, you will have A healthier 2025. Stop eating when you're 80 percent full. This is one secret of centenarians. in Blue Zone areas, which they call Hara Hachibu, where you need to stop eating when You are 80 percent full. This is important because as we age, our metabolism tends to slow down. down and we easily gain weight, we easily become overweight and obese. It is recommended that you having smaller servings when you eat and chewing your food well. This way we prevent diabetes, we prevent various heart conditions and we prevent joint pain because one cause of joint pain is weight gain. Movement is essential. One secret of centenarians is movement. You need to incorporate activities throughout your entire day. Whether it's walking, gardening, or even manual labor. Now, if your work involves sitting in front of a computer, you need to promise Commit yourself to exercising for at least 20 to 30 minutes this year, at least. five times a week, because once we talk about longevity, exercise or movement is a must. This is also the reason why your muscle is called an organ of longevity, and we follow this principle Use it or lose it principle. The more you use your muscles, the stronger they will become. but don't rely on your muscles, or the weaker you will become. Manage your stress levels effectively. One secret of centenarians for longevity is that they tend to manage their stress levels well. Although we cannot Completely avoid stress; please commit to yourself to activities that will help you relax this year. You can try yoga, you can go for outdoor walks for your mental health, and you can also keep a journal. wherein you have to list down three things you are most grateful for each day. Believe me, this practice will instantly improve your mood and shift your perspective on life. This will enable you to manage your stress level well. You see, stress does not only affect your mental health, It affects every organ system in your body, and if you want to be healthier in 2025, This is something you need to look into. Eat more whole, unprocessed food. This year, commit. to yourself when avoiding or limiting your intake of processed meats such as hot dogs and Spam. These are classified as a Group 1 carcinogen by the World Health Organization, which means that regular The consumption of these processed meats has been strongly linked to the development of cancer. specifically colorectal cancer. The high sodium and the high saturated fat content of processed meat can also elevate your blood pressure at the same time as raising your cholesterol level, affecting your heart. Regular consumption of processed meat, although very convenient these days have also been linked to the development of diabetes by as much as 30%. For a healthier you This New Year, I also commit to buying less fast food this year because fast foods are notoriously known to reuse oil to cut costs. However, the more the oil is reused, the worse it becomes for your health because it can lead to the formation of aldehydes. Aldehydes are not good for your body. It increases inflammation in your body and raises the risk of developing diabetes as well as cancer. So for this year, you need to be more mindful of what you take in, or of the food you're consuming. to eat. Every Sunday you can plan your meals; if you want a simplified life, you can choose to have The same breakfast all week, the same lunch, or the same dinner—it depends on you. Also make sure that you don't run out of fruits, nuts, and even eggs in your kitchen. This is a a healthier and better option compared to turning to processed and fast foods. If you are united with me in the goal of being healthier this year Please comment "healthier 2025" in the comment section below. Sleep seven to nine hours a day. One secret of centenarians for longevity is they wake up with the sun and then sleep with the moon. Sunset. This is something you need to work on if you want to have a healthier 2025. Aim to get at least seven to nine hours of quality sleep each day, and if you think that your body needs more rest; you can have short naps in the afternoon, but don't overdo it because you You need to have activities spread throughout your day. Stop smoking. You must avoid smoking. especially if you have been diagnosed with hypertension and diabetes because nicotine is a potent vasoconstrictor. It actually increases one's risk of developing stroke and even heart attack. attack. Know your smoking triggers and make sure to gradually prevent them. This is something that you Need to work on for a healthier 2025. Lastly, know your life's purpose. Do you know that one secret? Knowing one's purpose in life is key to longevity among centenarians. This is a game changer. In fact This can add seven years to life expectancy. This is very important because no matter what the People who know their purpose in life tend to have a better outlook and a more positive perspective. in life. They tend to have a healthier, more active lifestyle, and they tend to wake up every morning. with clarity and purpose. Engage in meaningful activities that give meaning and purpose to Your life. Develop hobbies that bring you joy and spend time with the people you love. This alone can increase your longevity. This will spell a long and happy life. There is no single secret and no single habit for a long-lasting and happy life. It is a combination of simple yet consistent active lifestyle choices that you are going to make and to which you are going to commit yourself For a healthier you this 2025. If you think you have muscle weakness, especially as we age Adults, we have a video here. Take a look at this because it will greatly help you. Thank you. Thank you so much for watching. I'll see you in our next video. God bless you.