Live longer by eating healthily and taking exercise: Nutrition and sports tips to increase life expectancy
Live to a really ripe old age while staying healthy and flexible - who wouldn’t want that ?! There are three things in particular that you should make a part of your everyday life while you are still young, in order to increase your life expectancy. But don’t worry, luckily these tips are not that complicated. With a little discipline, they are relatively easy to implement.
Nutrition and sport tips for a longer life # 1: 150 minutes of exercise per week
Anyone who exercises regularly, and most importantly does so for their entire life, minimises the risk of their having a stroke or heart attack. It is recommended that units of exercise are incorporated into everyday life in such a way that they do not cause any major stress. This is the only way to keep it up in the long-term. Being active strengthens the immune system, reduces stress and prevents osteoporosis. Endurance sports are ideal - for example, jogging or swimming. Another advantage of exercise: it has a positive influence on brain performance as you get older. In addition to physical fitness, mental fitness also helps ensure a fulfilling life in old age. Just a short walk each day (getting off the train one or two stops earlier) has a positive effect. In addition, the following is a useful guide: 150 minutes of exercise per week is ideal; that amounts to going jogging about three times.
Nutrition and sport tips for a longer life #2: Eat lots of fruit and vegetables
“You are what you eat” may sound clichéd, but it is true. A healthy diet is just as important as exercise - although not obsessive diets! Fruit and vegetables should always be on the menu, preferably on a daily basis. Also fish and seafood, as well as vegetable oils (such as nut oils) and carbohydrates (pulses, for example) are very healthy. Meat and processed meats, however, should be eaten less often. Sugar should also be avoided whenever possible. Once you have got used to your cappuccino or tea without several teaspoons of sugar, you will not really miss it in your hot drinks for the rest of your life. Also important: drink plenty, ideally water, and cut down on sweetened drinks. The German Nutrition Society recommends two litres of fluid per day for adults. If we do not drink enough, blood flow is less effective, the body is generally less well supplied with nutrients, and concentration decreases.
Nutrition and sport tips for a longer life #3: Get enough sleep
Living longer and more healthily does not always require a lot of effort. Ensuring that you get adequate sleep also increases life expectancy. When we sleep, the metabolism slows down and the body is able to regenerate, which in turn increases well-being - and is good for your health. Failing to get enough sleep on a regular basis increases the risk of heart attack. On average, seven to eight hours of sleep a night is ideal. To ensure that sleep is really restful, smartphones should always be in flight mode, you should go to bed sober and the bedroom should be filled with fresh air. One of the best aids to sleep, which is also enjoyable, is reading a book.
As a reader of our article “Live longer by eating healthily and taking exercise: Nutrition and sport tips to increase life expectancy”, you might also be interested in the following articles in the amino4u Fitness Blog:
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- WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
- TOP ATHLETIC VALENTINE’S DAY TIPS FOR FITNESS AND HEALTH COUPLES: FITNESS AND WORKOUT TIPS FOR COUPLE SPORTS
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- TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.
#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism
You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.
#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition
For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u.
#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle
For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.
As a reader of our article “Top vegan nutrition tips for better fitness and health without animal foods: Vegan Nutrition”, you might also be interested in the following articles in the amino4u Fitness Blog:
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Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports
Maik Thies works in a diet and performance center at the Vitalzentrum Schwarzenberg GmbH. As a personal trainer, expert for fascial training and many other areas, he supports his customers on their athletic journey. Aside from preparation for competitions in mass and professional sports, Maik Thies also offers detox and fasting cures, various analyses, metabolism check-ups as well as mental coaching.
#1 Weightlifter and athlete Maik Thies in the amino4u interview: Why are professional athletes so focused on their diets?
That’s easy: Without proper nutrition and a good diet, our body doesn’t achieve the performance levels that many of us want to reach.
#2 Weightlifter and athlete Maik Thies in the amino4u interview: What do you typically eat in a day?
For breakfast, I eat about 100g of porridge made from millet, buckwheat, dried fruit, seeds, and nuts. My favorite toppings are raspberries and 20g of dark chocolate with 92% cocoa. To get more protein in, I have a smoothie with hemp protein and 30g of a mixture of roots and flower pollen. I also drink a cup of coffee and after that, until noon, 1 liter of herbal tee and 1 liter of filtered mineral water. My lunch consists of 500g of mashed sweet potatoes and 200g of green asparagus. Sometimes I also have a little tartar, or fish filet like salmon. After that, I have another 2 liters of water. For dinner, I usually eat a lot of veggies, as soup, sometimes steamed. Broccoli, kohlrabi, celery – whatever is in season and in stock at the organic supermarket around the corner.
#3 Weightlifter and athlete Maik Thies in the amino4u interview: How much do amino acids matter in your diet?
Amino acids are crucial for me as an athlete because our muscles need them. Especially the essential amino acids! Unfortunately, a lot of the products on the market are rubbish, so I neglected that topic for a long time. Until I reached a turning point in 2018, when a doctor drew my attention to the subject. Not only did my performance, my muscle volume and my regenerative capacity increase tremendously. I even saw my skin clear up and I just felt overall really great! I’m sure that amino4u gave me that little extra kick that lead to a special look. I could definitely feel that on stage!
#4 Weightlifter and athlete Maik Thies in the amino4u interview: What are your best tips for beginners that want to engage in nutrition and bodybuilding?
The most important thing, aside from discipline and ambition, are health and using your brain every step of the way – it all starts in you head! Try looking for a trainer with great references who works with natural and healthy methods.
#5 Weightlifter and athlete Maik Thies in the amino4u interview: How do I find a diet and nutrition form that’s right for me?
Every coach has different ways. I personally work with a medical method of measurement called CellView. I use Vegacheck to analyze metabolism and body type. I also factor in certain body measurements and body fat values to determine the type. Things like blood type also play a role, as well as many others: Acid alkaline balance, hormonal balance, intestinal absorption etc. As you can see, all of this isn’t easy and takes a while. For beginners, I recommend starting with a healthy and balanced diet!
Since you read our article “Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP DIET AND FASTING TIPS FOR FITNESS AND HEALTH: THE INTERMITTENT FASTING TREND
TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
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#1 Fit and healthy after 40: I’m not that old?!
Between the age of 40 and 65, we don’t need as much protein as in younger years or later in life. However, certain mechanisms in our body change already when we hit 40 which leads to slower metabolization of proteins or amino acids. While it is crucial at every stage of life, you should have an eye on your amino acid intake when hitting the milestone. At this age, amino acids are playing a very important role and can even aid natural anti aging processes!
With age, many people experience reduced toxic excretion from the kidneys. As a result, amino acids can’t be processed as easily as before and our bodies have a harder time building proteins. In order to maintain protein levels to ensure all body systems are up and running, our body starts to use its own protein from muscles. This leads to muscle loss and therefore to decreased strength, aching sinews and ligaments, a higher body fat percentage and saggy skin.
#3 Fit and healthy after 40: Adequate supplies of amino acids for anti-aging
With enough protein available, our body is in the ideal state to regenerate cells, tighten the skin and keep the immune system up and running. Typical aging processes can be delayed, making for fresh skin, thick hair and healthy joints – natural anti aging!
Various foods such as meats, fish, dairy and eggs are rich in protein, as well as legumes like soy, lentils or peas. A balanced diet provides enough amino acids for our body to build sufficient levels of protein.
Amino4u comes in handy to support your body in the process of building proteins. It contains exactly the eight essential amino acids that the human body needs. They are available in the ideal ratio for us to process and to receive the best components for all body systems. On top of this, amino acids in amino4u can be very easily processed due to only 1% of nitrogenous waste. Less detoxification is necessary which relieves stress from liver and kidneys and allows the body to focus on more important things like anti-aging!
#1: Regeneration through sports
First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need. Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.
#2: Regeneration through food
20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.
#3: Regeneration through sleep
Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.