A Roadmap of Studies Supporting How to Live Well
Movement
Benefits of Walking and Interrupting Sitting Time
- Walk after eating: A 30-minute postprandial brisk walking session improves the glycemic response after meals. PMID 35268055
- Interrupt sitting time: Frequent brief bouts of light-intensity activity (e.g., walking) improve postprandial responses, enhancing cardiometabolic health. PMID: 24704421
Regular Exercise and Aging
- Prevent functional declines: Regular exercise reduces/prevents functional declines associated with aging. PMID: 9624662
- Bone health and fall risk: Regular exercise improves bone health, reduces the risk of osteoporosis, improves postural stability, and reduces fall risk. PMID: 9624662
- Postural stability: Essential for optimal movement and balance. PMID: 32655447
Psychological Benefits of Exercise
- Mental health: Regular exercise preserves cognitive function, alleviates depression symptoms, and improves self-efficacy. PMID: 9624662
- Cognitive benefits: Exercise adaptations benefit the brain, improving cognition through various mechanisms. PMID: 36736379
- Mitochondrial biogenesis: A major adaptation of skeletal muscle to exercise training.
Sports Participation and Mental Health
- Mental and social benefits: Participation in sports improves psychological well-being and social outcomes. PMID: 37344901
Whole Body Vibration (WBV)
- Balance and fall risk: WBV improves balance and reduces the risk of falling. PMID: 30671455
- Bone health: Effective in improving lumbar spine BMD in postmenopausal women. PMID: 30142802
Nutrition
Ultra-Processed Foods
- Minimize intake: Limiting consumption may prevent obesity and related diseases. PMID: 33027677
- Health risks: Associated with higher risks of cardiovascular diseases and mental health issues. PMID: 31142457
Short-Chain Fatty Acids (SCFAs)
- Role in health: SCFAs, like butyrate, propionate, and acetate, are crucial for health maintenance. PMID: 24388214
- Source: Generated by the fermentation of dietary fibers. PMID: 27113407
Soluble Fiber
- Health benefits: Regular consumption improves blood glucose levels and metabolic profile. PMID: 27446349
Protein
- Muscle mass: Recommended intake for maintaining muscle mass as you age. Long-term consumption of protein at 2 g per kg BW per day is safe for healthy adults. PMID: 26797090
Fats
Omega-3 Fatty Acids
- Sources and benefits: Found in fish, seeds, nuts, and green leafy vegetables. Safe intake limits and benefits for brain health. PMID: 33763446
Cholesterol
- Niacin benefits: Lowers lipoprotein(a) and affects cholesterol levels. Link
Grains
Himalayan Buckwheat
- Health benefits: Includes anti-oxidative, anti-cancer, and anti-diabetic properties. PMID: 26948610
Beans
Lentils
- Nutritional benefits: High in protein, fiber, and essential nutrients.
Hydration
Teas
- Green tea and wild sage tea: Popular in regions like Ikaria for health benefits.
Diet Types
Plant-Based and Vegan Diets
- Nutritional deficiencies: Ensure adequate intake of B12 and protein.
Time-Restricted Eating (TRE)
- Health benefits: Reduces body weight, improves glucose tolerance, and enhances cardiometabolic health. PMID: 32480126
Sleep
Importance of Sleep
- Health benefits: Critical for brain function, metabolism, and overall health. PMID: 29983013
Sleep Disruption
- Health risks: Associated with major diseases, including cardiovascular and metabolic disturbances. PMID: 28526480
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- Late night social media use can cause:
- Delayed sleep onset
- Cognitive and emotional arousal
- Reduced sleep duration
- Reduced melatonin output
- These sleep disruptions then lead to:
- Persistent sleep difficulties
- Negative impacts on psychological well-being
- Reduced mood
- PMID: 33385767 DOI: 10.1016/j.smrv.2020.101414
- PMID: 33385767 DOI: 10.1016/j.smrv.2020.101414
Connectedness
Social Interaction
- Mental health: Social relationships affect mental health and mortality risk. PMID: 20943583
- Loneliness: Linked to increased mortality and health issues. PMID: 29300743
Nature
Benefits of Natural Environments
- Mental health: Exposure to nature improves mental health outcomes. PMID: 33946197
Weight Loss
Intentional Weight Loss
- Mortality reduction: Associated with a significant reduction in all-cause mortality. PMID: 25794148
Disease Reversal
Diabetes
- Weight loss benefits: Can reverse diabetes. PMID: 29221645
Hormetic Stress
Heat Shock Proteins and Cold Exposure
- Exercise and hormesis: Benefits include improved cardiovascular and brain health.
Immune System Functioning
Inflammation and Obesity
- Immune dysregulation: Linked to chronic inflammation and metabolic issues. PMID: 29479350
Sunlight
Regular Sunlight Exposure
- Circadian rhythm: Important for maintaining circadian rhythms and overall health. PMID: 27876126
Positive Psychology
Spirituality and Well-being
- Mental health benefits: Incorporating spirituality can improve mental health.
Breath Work, Yoga, and Tai Chi
Mind-Body Practices
- Health benefits: Improve mental and physical well-being.
Technology
Social Connectedness and Screen Time
- Impact of technology: Can improve social connectedness but excessive use has negative effects. PMID: 36279155
Photobiomodulation
Red and Near-Infrared Light
- Healing and inflammation: Used to stimulate healing and reduce inflammation. PMID: 28748217
Environment
Avoid Harmful Exposures
- Pollutants and Chemicals: Reduce exposure to VOCs, plastics, and hazardous chemicals.
Longevity
NAD+ and Mitochondrial Health
- Aging and disease prevention: Maintaining NAD+ levels and mitochondrial health is crucial. PMID: 29514064
Microbiome
Gut Health
- Probiotics: Daily consumption of probiotics can relieve stress-associated responses and improve gut health. PMID: 27208120
Supplements
Micronutrients and Omega Fatty Acids
- Health benefits: Important for maintaining overall health.
Berberine and AMPK
- Metabolic health: Similar benefits to metformin without toxicity.
Sulforaphane, Quercetin, and Resveratrol
- Anti-inflammatory properties: Support overall health and longevity.
Cancer
Circulating Cancer Stem Cells
- Health risks: Stem cells contribute significantly to cancer-related mortality.
This roadmap provides a comprehensive guide to living well, supported by scientific studies and evidence-based practices. For more detailed information, refer to the provided links and PubMed IDs.
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