Unlocking Longevity: The Three Secrets to Living Longer and Stronger

Unlocking longevity is not just about living longer, but about living long well. Many believe that fatigue, weight gain and brain fog are inevitable parts of aging, but they don’t have to be.

Here are three secrets to achieving a longer, healthier life. As a personal recommendation, pick one thing from this article and implement it over the next few days or weeks. That’s where the real change happens in our lives.

Secret #1: Manage Stress

Stress is a significant contributor to aging, and many people live in a state of chronic stress without realizing it. When cortisol levels are measured, high-performing individuals often show elevated levels despite not feeling stressed. Over time, chronic stress can lead to adrenal dysfunction, resulting in feelings of being wired during the day and exhausted at night.

To manage stress effectively, individuals can use biofeedback techniques, meditation and breathwork to shift out of the fight-or-flight state. One simple technique is box breathing: inhale for four seconds, hold for four, exhale for four and hold again for four. This technique can calm the nervous system and restore balance.

Adaptogenic herbs can also help regulate cortisol levels. For those with genetic predispositions that make stress recovery challenging, functional medicine offers solutions.

Secret #2: Optimize Diet

Diet is the second key to longevity. Many people think they eat healthily but often miss crucial elements. Protein intake is frequently too low; aiming for at least one gram of protein per pound of ideal body weight helps maintain muscle mass, which is essential as people age.

Intermittent fasting is another vital aspect of longevity. Fasting for more than two or three days triggers autophagy, a process in which the body cleans out damaged cells, essential for preventing aging. Longer fasts of three to four days can provide even greater benefits.

A balanced plate at every meal should include protein, healthy fats and complex carbohydrates to stabilize blood sugar levels and prevent energy crashes.

Secret #3: Detoxify

Exposure to toxins is a daily reality through food, water and air. Over time, these toxins can accumulate and damage mitochondria, the powerhouses of cells. Symptoms such as brain fog, fatigue and chronic pain may indicate a buildup of toxins.

Simple detox strategies can be effective. Focus on hydration by drinking plenty of water and ensuring regular bowel movements. Cleaning up the environment by switching to organic foods and natural cleaning products, along with investing in quality air and water filters, can also make a significant difference.

Testing for environmental toxins, like pesticides or bisphenol A, can be revealing. Once the sources are identified and removed, and the body’s natural detox pathways supported, individuals often notice improved energy levels and overall health.

Summary

For those seeking to live longer and stronger, it’s not just about luck or good genes. Individuals have the power to control how they age. They can today by managing their stress, optimizing their diet and detoxifying their bodies. Living well is a choice.

Rajka Milanovic Galbraith, M.D., IFMCP, ABFM, ABIHM, had always dreamed of becoming a doctor and helping people heal. However, her journey faced numerous health challenges, including Hashimoto’s, infertility, migraines and a life-threatening liver illness. After discovering functional medicine, she was able to reverse her health issues and regain her vitality. Now, at 56, she possesses more energy than ever and is dedicated to guiding others on their path to longevity. For those looking to reclaim their vitality, her book, Energized: Feel Fantastic Forever, offers deeper insights and a roadmap to living well. Her practice, SimplyHealth Institute, is located in Oakbrook Terrace. For more information, visit DrRajka.com.