The secret to longevity is reducing inflammation.
Inflammation is the key theme in many medical conditions including acne, eczema, psoriasis, arthritis, allergies, cancer, and heart disease.
As we age, we accumulate inflammation from sources like food, stress, and the environment that end up damaging our bodies.
In this post, I review my top 10 tips for longevity to help you optimize your skin, health, and wellbeing!
1. Food Sensitivity Test
Every food we eat can increase or decrease inflammation.
Food is the biggest source of inflammation.
I work with ALL my clients to identify their food sensitivities. This is the most important step in the healing process.
We all have unknown food sensitivities that can spike inflammation and trigger our symptoms.
I found out TEA was causing my eczema to go crazy!
My clients have found out that “healthy” foods like corn, soy, lemon, broccoli, or rice were causing THEIR symptoms!
2. Omega-3 Test
Health problems can stem from an imbalance of Omega-6 to Omega-3 fats.
The average American has a 20:1 ratio when a healthy ratio is 2:1.
This imbalance causes inflammation with too many Omega-6s and not enough Omega-3s.
You can find out your Omega 6:3 ratio with this BalanceTest from Zinzino. I took the test and got a ratio of 5:1.
Most of my clients score in the unhealthy range of 20:1 – 25:1!
I also recommend taking this high-quality fish oil from Zinzino or eating salmon / sardines on a weekly basis.
Fasting accelerates the healing process.
Fasting is the best way to reduce internal inflammation by giving your body a chance to rest, reset, and recycle.
Fasting activates autophagy that helps remove dead proteins and cells that build up inside the body.
I help my clients add fasting into their busy schedules and even fast WITH them during the initial healing stage.
I recommend starting with a 16 hour fast and working your way up to 3 days. The longer you fast, the faster you heal.
4. Heal Your Gut
Your gut holds 70% of your immune system.
Food inflammation damages the gut which ultimately damages the immune system.
During this pandemic, we need stronger immune systems more than ever.
I help my clients lower food inflammation which benefits the gut and strengthens their immune systems.
Sweating reduces levels of inflammation.
Sweating is great for your skin and overall longevity.
Raising your internal temperature activates heat shock proteins that play a key role in activating longevity genes.
I recommend my clients to do physical exercises and hit the sauna as much as possible.
Sweating also leads to lower sebum levels and tighter pores in the skin!
Freezing reduces levels of inflammation.
Ice baths and cryotherapy are great ways to lower your core body temperature.
This signals the body to adapt to the environment and get stronger as a hormetic response.
I recommend my clients to start with cold showers. Run cold water at the end of your shower routine for 1 minute.
Meditation and relieving stress reduces inflammation.
Stress is the 2nd biggest source of inflammation behind food.
Meditation has been shown to dramatically reduce stress and lengthen telomeres which are signs for longer lifespan.
I help my clients add meditation into their busy schedules and even do breathing exercises WITH them during the initial healing stage.
I recommend starting with the Wim Hof method for breathing techniques. The more you breathe, the faster you heal.
8. Moisturize & Hydrate
Over 70% of the human body is made up of water!
We have to constantly replace the water that’s lost in our skin and inside our bodies.
Not enough people drink the recommended daily amount of water (0.5 gallons).
Most people also use the wrong synthetic products that can dehydrate their skin and hair without even knowing it.
I help my clients use natural ingredients that protect the skin barrier and the healthy bacteria on the skin and to avoid bad products.
Sleep accelerates the healing process.
The loss of sleep has been shown to directly increase inflammatory chemicals inside the body.
Both deep sleep and REM sleep are important for longevity.
Deep sleep is geared towards physical maintenance, while REM sleep takes care of mental maintenance.
I recommend my clients to aim for 7-8 hours of quality sleep. The longer you sleep, the faster you heal.
Socialization can reduce inflammation.
Laughter, happiness, fun memories, mentorship – they all can reduce stress and are important for longevity.
Forming friendships and connections can improve your mental health, physical health, your professional career, and your relationships.
Researchers found that laughing reduced inflammatory markers and improved health indicators such as stress hormones and cholesterol profiles.
Socializing is one of the best ways to boost dopamine and serotonin inside the brain.