The Blueprint For Living Long And Staying Strong Is Simple – But Not Easy
I’ve found that we all want more than just a long life; we want a healthy one. We want to feel
vital, strong, and full of purpose for as long as possible. This is the concept of ‘healthspan,’ and
it’s what drives my personal commitment to wellness. These are the 10 Health
Commandments I strive towards every day to build a longer, stronger life—principles I hope
can guide you on your own journey.
- Fuel Wisely: Eat Real Food – Think Apple, Not Apple-Flavored Snack.
What you eat becomes who you are. Pick an evidence-informed nutritional style that works for
you. Prioritizing whole, unprocessed foods like fruits, vegetables, lean proteins, and whole
grains provides the essential nutrients, fiber, and energy needed for optimal function and
disease prevention. Support a healthy gut microbiome by including fiber and fermented foods in
your diet. - Hydrate Intelligently: Drink More Water – Your Body Craves It.
Your body is over 60% water. Every cell, tissue, and organ in your body needs water to work
correctly. Proper hydration aids digestion, nutrient absorption, temperature regulation, waste
removal and even cognitive function. Make water your go-to beverage throughout the day and
aim for 6-8 cups of water daily. Minimize sugar sweetened beverages. - Strengthen Your Heart & Lungs: Keep The Engine Running.
Move as much as possible each day. Aim for at least 150 minutes of moderate-intensity aerobic
exercise, like brisk walking, cycling, or swimming, or 75 minutes of vigorous-intensity exercise
per week. Include high intensity interval training especially when you are low on time. - Build & Maintain Muscle: Your Foundation To Carry You Through Life.
You can lose as much as 40% of your muscle mass between age 30 and 70. It’s easier to build
muscle today than it will be tomorrow. Incorporate resistance training 2-3 times a week to build
muscle today and maintain it tomorrow—your future mobility and independence depend on it. - Rest and Recovery: Champion Quality Sleep – It’s Your Body’s Reset.
Sleep is not a luxury; it’s a biological necessity. During sleep, your body undergoes critical repair
processes, consolidates memories, and regulates hormones. Aim for 7-8 hours of quality sleep.
Sleep consistency is as important as sleep duration so try going to sleep and waking up at the
same time every day. - Do no harm: Avoiding Known Toxins
Smoking is a leading cause of preventable death and disease. If you smoke, there are many
resources to help you quit. Similarly, while moderate alcohol consumption might be acceptable
for some, excessive intake can damage your liver, brain, and increase the risk of various
cancers. - Cultivate Stress Resilience: Teach Yourself To Bounce Back.
Chronic stress can negatively impact nearly every system in your body. While stressors are an
inevitable part of life, developing resilience helps you adapt and recover. Practices like daily
mindfulness, deep breathing exercises, spending time on hobbies, or journaling can significantly
enhance your ability to cope effectively. - Nurture Your Mind: It Is Your Greatest Asset.
Your mental health is inextricably linked to your physical health. Taking proactive steps to care
for your emotional and psychological wellbeing is crucial. This includes practicing
self-compassion, acknowledging your feelings without judgment, engaging in activities that bring
you joy. Engage your mind with new skills, creative pursuits, and meaningful conversation.
Recognize when professional support could be beneficial. - Connect for Longevity: Forge Strong Social Bonds.
Humans are social creatures. Meaningful connections with others provide emotional support,
reduce feelings of loneliness, and can even positively impact physical health and longevity.
Make an effort to nurture existing relationships and cultivate new ones by joining groups,
volunteering, or simply reaching out to friends and family. - Reconnect with Nature: Find Your Outdoor Sanctuary.
Spending time in natural environments has been shown to reduce stress, improve mood, and
increase physical activity levels. Whether it’s a walk in a local park, tending a small garden, or a
weekend hike, make it a point to regularly connect with the outdoors. Even short, consistent
exposure can yield significant benefits.
Ready to take the next step on your path to a longer, stronger life? Learn more about proactive health and
longevity with Dr. Tony Mathews and the team at Sequoia Medical 360. Dr. Tony Mathews is a Dual
Fellowship Trained, Quadruple Board-Certified Endocrinologist with 12 years of experience including the
past 3 years serving our community. To learn more or make an appointment, call 914-292-0300.