A good laugh and a long sleep are the best cures in the doctor’s book.  ~ Irish Proverb

Tight schedules. Stress. Artificial light. It’s harder than ever to get a good night’s sleep.

Truth is, however, that a lot of sleep won’t necessarily equal to a long life – the risk of death actually increases with both too little and too much sleep.

One study found that the average person’s risk of death increased if they slept more than eight hours a night or less than seven. The optimal amount of sleep one should get should therefore be around 7 hours and 30 minutes – that is, if you get quality sleep. There are a number of factors that can reduce the quality of your sleep:

• Artificial light
• Caffeine
• Alcohol
• Lack of exercise
• Stress

These factors are often interwoven, and it might be hard to give advice on how to prevent single factors from disturbing that precious beauty sleep of yours.

The major sleeping problem today is lack of sleep rather than getting too much sleep. What then are the downsides of sleeping too much? The main disadvantage is actually a reduction in the quality of your sleep, resulting in lower energy levels. Since sleeping too much also reduces the time you are awake, you’re more likely to get stressed, which in turn may lead to heart problems.

Also watch

Human Longevity Secrets: Sleep — powered by eHow.com

Read more

• Experts claim sleep to be the best indicator of longevity – Pravda

• Sleep Duration and Longevity – About.com: Longevity

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If your into the whole antioxidant movement you’ve heard it all before – food rich in colour often contains a lot of antioxidants, that will keep our bodies from aging and protect us from a wide range of diseases.

Antioxidant capacity is often measured in ORAC – Oxygen Radical Absorbance Capacity. Most vegetables and fruits have orac values between 100 and 1,000 μ mol TE/100g. Different sources tell us different values for the same foods, which makes it hard to say exactly what orac value different foods has. However, these are the foods that always score high. Orac values are taken from oracvalues.com.

Green tea (ORAC: 1,253 μ mol TE/100g)

Green tea may not  have a very high orac value, but it’s concidered a very good source of antioxidants since it’s so easy to consume large quantities of it. If you drink three cups a day you can get over 8,000 orac units. Compare that with the 1,200 orac units that is said to be the average amount of antioxidants consumed per person and day in the United States.

If you find it green tea too bitter, add some honey – it’s antibacterial and won’t make you fat unless it’s overconsumed.

Blueberries (ORAC: 6,552 μ mol TE/100g)

The fact that blueberries have a strong blue color gives hints about its properties. Berries often have high orac values, often over 2,000, but blueberries are extraordinary.

Combine with some unsweetened yoghurt or quark and you have a perfect snack or dessert.

Cocoa (ORAC: 80,933 μ mol TE/100g)

Cocoa contains a kind of antioxidants called anthocyanins, that are also found in red wine, blueberries and coffe. These anthocyanins can make wonders for your health. Yet, let’s face it – overconsumption of chocolate will eventually make you fat, so don’t eat too much.

Six grammes of dark chocolate a day is said to be optimal.

Acai berries (ORAC: 102,700 μ mol TE/100g)

Acai is a berry that has gained a lot of medial attention lately due to its high content of anthocyanins. The berry is grown mainly in South America and may be hard to find on the market in other parts of the world. If you do find some, concider yourself lucky.

Cloves (ORAC 314,446 μ mol TE/100g)

Ground cloves has an orac value of over 314,000. This is extreme. Compare that with blueberries – said to be an extremely good source for antioxidants – that have a (very high) orac value of 6,000. Of course, you’re less likely to consume 100 grammes of cloves than 100 grammes of blueberries or cocoa, yet due to its extremely high orac value, you can still gain great health benefits from cloves even if you only consume small amounts.

Try using some cloves the next time you brew coffee or tea.

Read more

Healthy Diet Improves Immune System – Diet Blog

Antioxidants: Fighting the Good Fight – Mark’s Daily Apple

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Ever dreamt of aging slower? Ever wanting to see your grandchildren grow up? Ever dream of living a few years longer?

In the long run, we’ll all die. The question is not if, but rather when. But, let’s face it. How long you’ll live is partly controlled by your genes, and therefore different people can expect to reach different ages. However, your lifestyle and your habits may buy you a few more years to live. Here are a few actions and habits that are proven to make people live longer:

1. Get a move on.

Why?

Physical activity has proven to reduce the risk of coronary heart disease, heart attack, diabetes, hip fracture, high blood pressure and overweight. A study claims that a person at the age of 65 may expect to live 12,7 years longer if he or she is exercising regularity.

How?

Find a kind of activity that you really enjoy. Keep motivating yourself. Do everyday exercising, such as taking the stairs instead of the elevator. Take a walk with your dog, do some yard-work or go play tennis. The important thing is to exercise frequently. If possible, try to find some time to work out every day.

2. Have sex.

Why?

No complains here, right? Having sex every now and then may increase your life with 3-8 years. The chemicals released by orgasms may reduce stress and help you relax more.

How?

I’ll leave this one for you to figure out.

3. Get married.

Why?

In a study conducted in the US, bachelors aged between 19 and 44 were more than twice as likely to die as people on the same age who were married. People who were divorced were also more likely to die younger than people who lived their whole life with the same partner.

How?

Find a partner who you know for sure you can share your whole life with.

4. Watch your weight.

Why?

Researches have found that being overweight increases the risk of getting heart disease, vascular disease, stroke, diabetes, kidney disease, liver disease, lung disease and cancer.

How?

Find a diet that works for you. Personally, I’d lower my consumption of carbohydrates, especially fast ones such as sugar, and increase my consumption of protein, as protein stimulates the burning of fat and creates a feeling of fullness.

5. Stay optimistic.

Why?

Studies have show that among people aged 65 to 85, optimistic ones had a 55 % lower risk of dying within eight years.

How?

Make an effort to keep a positive view on life. Take chances. Accept that everything may not work out as expected. Learn from your mistakes instead of getting beaten down.

6. Quit smoking.

Why?

A study showed that people who quit smoking reduced the risk of death by 13 % within five years. Within 20 years, the ex-smokers had about the same risk of dying as people who had never smoked.

How?

When it comes to quitting smoking, the hard part is always motivation. Why do you want to live longer in the first place? Make a list of all the reasons you can come up with.

7. Get your antioxidants.

Why?

A diet rich in antioxidants boost your immune system, prevents cancer and heart disease and may make your body age slower. However, this is only the case for antioxidants from food, as antioxidants from dietary supplements may have no noticeable or even harmful effects.

How?

Eat lots of fruits, veggies and legumes, especially colourful ones, as many antioxidants give plants their specific colours. Eats lots of berries, as these contain huge amounts of antioxidants in relation to their calorie content. Drink tea, especially green tea, without milk. Consume moderate amounts of dark chocolate, coffee and red wine.

8. De-stress.

Why?

Researches have found that too much stress increases your risk of heart disease.

How?

Find time for yourself, or time to spend with your loved ones. Meditate. Take a warm bath. Exercise. Learn to separate your work life and your private life. Participate in social activities.

Enjoy your new long and happy life!

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