There are a couple of points that I do on a regular basis, which I think contributes to my health.
- I cut out sugar and starchy foods in 2001. This reduced my weight by 50 pounds and brought my BMI into the 21.0 to 22.0 range.
- I eat a Mediterranean-type diet with lots of vegetables, salads, fish, some turkey and some chicken. Since October of 2015 I cut out red meat, because it has been declared a carcinogen by the WHO: Q&A on the carcinogenicity of the consumption of red meat and processed meat.
- I exercise daily in a gym. When I am traveling and have no access to a gym, I walk 10 km per day (monitored by an iPhone). A bad day is walking only 4 to 5 km per day.
- Taking care of hormone deficiencies: I have a couple of hormone deficiencies that my general practitioner is treating (melatonin, thyroid, testosterone, human growth hormone, DHEA). If I would not replace the missing hormones, I would not have my normal energy level and my life expectancy likely would be lower. Dr. Thierry Hertoghe has given extensive lectures on this topic at various Anti-Aging conferences. Here is an example: life extended by several decades.
- Getting enough sleep is important. I go to sleep between 10 PM and 11 PM and sleep for 7 to 8 hours. This fits in best with the diurnal hormone rhythm. I also try to manage stress, because an overabundance of cortisol from stress counters melatonin; this leads to sleep problems. Relaxation methods like self-hypnosis or yoga are helpful as well.
- I take a number of vitamins and supplements. Vitamin D3, vitamin K2, vitamin B-complex, molecularly distilled omega-3 fatty acids and Krill oil are among them. In addition magnesium citrate, zinc, selenium are also part of it. Vitamin D3 is a key to keep the immune system strong. Every few month I take a blood test for a vitamin D level. I keep vitamin D in the 50–80 ng/mL range (high normal). This is far from toxic levels that occur only above 150 ng/mL.
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