{"id":29959,"date":"2024-05-13T12:00:52","date_gmt":"2024-05-13T16:00:52","guid":{"rendered":"https:\/\/cleanplates.com\/?p=29959"},"modified":"2024-05-13T12:11:43","modified_gmt":"2024-05-13T16:11:43","slug":"longevity","status":"publish","type":"post","link":"https:\/\/cleanplates.com\/wellness\/longevity\/longevity\/","title":{"rendered":"A Doctor&#8217;s Four Pillars for Longevity"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">As an integrative physician and the founder of <\/span><a href=\"https:\/\/www.synergistiqhealth.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Synergistiq Wellness<\/span><\/a><span style=\"font-weight: 400;\">, I focus on being proactive with health and wellness. I teach my patients ways to act preventatively so they can improve their longevity, and be healthy throughout their lives.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In my professional opinion, in order for us to reach our maximum potential as we age, we must adhere to these four pillars of a healthy lifestyle: <\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Eat a clean diet <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Get enough exercise<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Enjoy restorative sleep<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reduce stress levels <\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Just like the four wheels on a car, these pillars should be well-balanced to ensure a smooth ride through life.<\/span><\/p>\n<p><b>Related: <\/b><a href=\"https:\/\/cleanplates.com\/newsletter\/\"><b>Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!<\/b><\/a><\/p>\n<h2><span style=\"font-weight: 400;\">1. Eat anti-inflammatory foods \u2014 and avoid inflammatory ones<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Food can be your medicine or your poison; it\u2019s your choice. Consuming a diet that is <a href=\"https:\/\/cleanplates.com\/nutrition\/best-foods-to-reduce-inflammation\/\">anti-inflammatory<\/a> and devoid of <a href=\"https:\/\/cleanplates.com\/wellness\/health-news\/ultra-processed-foods-linked-to-32-harmful-health-effects-study-shows\/\">processed foods<\/a>, refined sugars, and excess meat and dairy will keep your <a href=\"https:\/\/cleanplates.com\/recipes\/healthy-dinners-to-boost-immunity\/\">immunity<\/a> robust, hormones balanced, and micronutrients at optimal levels. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">My favorite foods to boost cellular health and slow down the aging process include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Lentils and legumes <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Gluten-free grains <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fresh fruits and vegetables<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I also include Ayurvedic herbs and spices, such as <a href=\"https:\/\/cleanplates.com\/nutrition\/health-benefits-of-turmeric\/\">turmeric<\/a>, black cumin, neem, amla, moringa, and fenugreek, along with onions, garlic, and ginger. Fun fact: many of these ingredients are the foundation for curry masala in Indian cooking, which is known to confer immense <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30478925\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anti-inflammatory<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK92774\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anti-carcinogenic<\/span><\/a><span style=\"font-weight: 400;\"> benefits. <a href=\"https:\/\/cleanplates.com\/everyday-cooking\/tips\/intermittent-fasting-actually-healthy\/\">Intermittent fasting<\/a> is also key in the anti-aging\/longevity process.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/cleanplates.com\/recipe-roundup\/eat-more-garlic-recipes\/\">This Is Exactly Why You Should Be Eating More Garlic<\/a><\/strong><\/p>\n<h2><span style=\"font-weight: 400;\">2. Exercise and physical activity is crucial for brain and body health<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Studies have shown that those who engage in <a href=\"https:\/\/cleanplates.com\/wellness\/easy-exercise\/\">physical activity<\/a> at least three to four times a week can improve their longevity by actually preventing the shortening of telomeres, which are the endcaps on DNA. As we age, telomeres shorten and get frayed, thus making DNA susceptible to oxidative damage and inflammation. In my professional opinion, inflammation is the root cause of all evil in the body.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">3. Restorative sleep is critical<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/cleanplates.com\/sponsored\/5-mental-health-benefits-of-a-good-nights-sleep\/\">Sleep<\/a> is underrated. Teenagers, for instance, should strive for at least <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC2528821\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10 hours of sleep<\/span><\/a><span style=\"font-weight: 400;\">. Adults need <\/span><a href=\"https:\/\/academic.oup.com\/sleep\/article\/38\/6\/843\/2416939\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">7 to 8 hours of sleep<\/span><\/a><span style=\"font-weight: 400;\">, and here\u2019s the kicker: It needs to be <\/span><span style=\"font-weight: 400;\">restful <\/span><span style=\"font-weight: 400;\">sleep. Laying in bed for eight hours tossing and turning and getting up multiple times to urinate is not considered restful. Sleep is the time when we allow our body to shut down so it can repair and regenerate. We go into a semi-comatose state to let the body engage in a healing mode from damages incurred when we&#8217;re awake.\u00a0<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/cleanplates.com\/wellness\/sleep-deprivation-tips\/\">7 Signs You\u2019re Sleep Deprived (and How to Fix It)<\/a><\/strong><\/p>\n<h2><span style=\"font-weight: 400;\">4. Learn how to effectively manage stress<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is the precursor to inflammation and affects us mentally, emotionally, physically, and sexually. These aspects of life are crucial to overall well-being, and I encourage my patients not to be embarrassed to discuss any of them with their physician. I believe that our personal and professional lives should seamlessly transition, and part of that balance is to find hobbies that can relieve your stress. My favorite stress-busters are <a href=\"https:\/\/cleanplates.com\/wellness\/shower-meditation\/\">meditation<\/a>, dance, music, travel, and reading. Find what makes you happy and set time aside every day to do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I encourage you to take the four pillars and strive to address each one daily. Set realistic goals, and be conscious of your habits and how they may affect your overall health. Age is just a number; keep your spirit youthful and <a href=\"https:\/\/cleanplates.com\/wellness\/blue-zone-foods\/\">longevity<\/a> will follow.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Deepa Verma, MD, AIHM, is a double board certified MD specializing in integrative and anti-aging medicine, and the founder of <\/span><\/i><a href=\"https:\/\/www.synergistiqhealth.com\/\"><i><span style=\"font-weight: 400;\">Synergistiq Wellness<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">. You can follow her on Instagram <\/span><\/i><a href=\"https:\/\/www.instagram.com\/drdeepavermamd\/?hl=en\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">@drdeepavermamd<\/span><\/i><\/a> <i><span style=\"font-weight: 400;\">and <\/span><\/i><a href=\"https:\/\/www.instagram.com\/synergistiqwellness\/?hl=en\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">@synergistiqwellness<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n<p><strong>Read next: <a href=\"https:\/\/cleanplates.com\/wellness-tuneup\/25-ways-fight-inflammation\/\">25 Healthy Ways to Fight Inflammation<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In order for us to reach our maximum potential as we age, we must adhere to these four pillars of a healthy lifestyle.<\/p>\n","protected":false},"author":218,"featured_media":29964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[4167,3956],"tags":[3240,4213,3997,4081],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Doctor&#039;s Four Pillars for Longevity<\/title>\n<meta name=\"description\" content=\"To reach your maximum potential as you age, here are four pillars of a healthy lifestyle, according to a doctor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cleanplates.com\/wellness\/longevity\/longevity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" 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