2. Get enough sleep
Sleep isn't only a crucial component of a sharp, awakened brain throughout the day. It can also impact practically every area of your health. For this reason, Lester says you should "maintain a consistent wake up and bedtime routine that gives you at least an 8-hour sleep opportunity and avoid consuming any calories or alcohol within 3 hours of bedtime or over stimulating or stressful tasks or interactions within 2 hours of bedtime (exercise, work email, intense movie, stressful discussion, video games)." Additionally, he recommends avoiding blue light exposure from devices within two hours of bedtime.
"Sleep is one of the most important aspects of our health," he says. "The most common, preventable diseases that contribute to early death and disability in developed nations have a causal and significant link to a lack of sleep." In fact, he points out that some studies show that men who only sleep 4-6 hours per night have a level of testosterone that is equivalent to a man 10 years older. "In addition to hormones, sleep plays a vital role in supporting cardiovascular, brain, and immune health," he adds.
All in all, it's important not to skimp on sleep. Implementing healthy bedtime habits is one great way to stay on track.
3. Monitor blood pressure
In addition to your blood sugar, as we touched on above, blood pressure is another highly important component of your health. "It is very important to monitor your blood pressure regularly," Lester says. "Blood pressure should always be checked after being in a seated, rested state, for at least 5 minutes, with your arm at heart level. If your blood pressure is less than 120/80 mmHg, be sure to check it at least once per month. If your blood pressure is 120/80-140/90 mmHg, be sure to check it at least three times per week. If your blood pressure is greater than 140/90 mmHg, contact a medical professional as soon as possible."
According to him, if you experience high or low blood pressure for too long, you put yourself at risk of heart attack, stroke, cognitive decline, and irreversible nerve, eye, and kidney damage. There are several measures you can take in order to manage your blood pressure—including keeping a close eye on it.
4. Exercise regularly
Don't forget to get some exercise! Taking time to get moving and get your blood flowing every day is important not only if you want to lose weight, but also if you simply want to live as long as possible. It becomes especially crucial as you age.
"After the age of 40, we recommend an exercise routine with at least a 2 to 1 ratio of strength training to cardiovascular endurance training," Lester says. "Exercise is our most potent tool to slow the aging process and reduce the most common and often preventable chronic diseases: atherosclerotic cardiovascular disease (heart disease, stroke), cancer, dementia, and diabetes."
So, what should your routine consist of, exactly? According to Lester, "Your strength training routine should include focusing on the big muscles of the upper and lower body with the rate of perceived exertion of 7-8 out of 10 on the last set of each exercise (this level of exertion should be really, really hard to maintain; you can barely breathe and speak only a few words during the activity)." And as far as cardiovascular endurance training goes, this should be broken down into equal parts low and high intensity workouts, ideally 2-3 hours per week. Got it!
Ultimately, living a long, healthy life is about the culmination of a number of healthy habits. By following Lester's advice and limiting simple carbs, sleeping well, keeping an eye on your blood pressure, and exercising regularly, you'll definitely be on the right track.