EATING LESS (+ 1 year)

Ever since the 1930’s, results of dietary restriction experiments are always the same – calorie restriction adds years to your life. Eating fewer calories will result in less inflammation in the body as well as allowing the brain to regenerate and repair itself. According to many popular doctors (including Dr. Oz and Dr. Perricone), inflammation is the initial pathway to body aging. During normal aging, a progressive state of inflammation builds in the body, especially in the brain and nervous system.

Animal studies indicate that eating less often or fasting temporarily can extend your life. You could gain a year in life for every two years spent on a 1,200 to 1,5000 calorie diet. The important factor in a low-calorie diet is focusing on mineral-rich foods and working with a nutritionist who can show you how to get the most nutritional bang for your dietary buck.

Want to improve the quality of your life? Atlanta Nutrition coach Jennifer Hnat can show you how to get started on the road to longevity and your optimal weight!

GOOD FATS (+ 1 year)

The type of fats you chose to eat is one of the most important decisions of a healthy lifestyle. In order to decrease the risk of heart disease, the number one killer in the Western world – you should pay attention to the types you are putting into your body. Not all fats are created the same.

Beware of the latest fat villain → interesterified oil. According to a Brandeis University study, these chemically process fats raised bad cholesterol, lowered good cholesterol and lower insulin levels (which regulate blood sugar levels). Beware of hidden fat in packaged and processed foods. Always read labels and avoid anything and everything with trans fats, hydrogenated oils, margarine, and shortening. Cheap artery-clogging and pro-aging oils are found in processed foods like breads, pastries, cookies and cakes as well as fried foods.

It is recommended that no more than 25 to 35 percent of your total calorie intake come from fat. Focus on unsaturated fats and/or plant fats like flax oil, almond oil, coconut oil, avocado oil, hemp seed oil.

Curious about what optimal health truly feels like? Atlanta Nutrition coach Jennifer Hnat can help you create the best version of yourself with healthy recommendations for your metabolism and lifestyle.

LACK OF SLEEP (- 5 years)

Good-quality sleep is positively linked to successful aging and longer survival. On the flip side, fragmented sleep patterns tend to be a sign of faster aging and disease.

Sleep studies prove that disrupted sleep raises levels of cortisol, blood fats, blood pressure, and cholesterol – all very powerful risk factors for cardiovascular disease. Additional effects of sleep deprivation include depression, irritability, decrease in immune function, memory and concentration levels and ability to handle stress.

The American Cancer Society performed a large study in 1950 and found that people who slept for just four or fewer hours a night had the highest death rates – while those who sleep excessively nine to ten hours a night had higher death rates. More recent research has confirmed that people sleeping six to seven hours a night live the longest.

MEDITERRANEAN DIET: (+ 5 years)

Scientific research indicates that the people who live in the Mediterranean are not just blessed with basking in the sun and living by the sea. They are some of the best candidates for longevity as well as low rates of heart disease and recent research is encouraging. They may also lower the risk of Alzheimer’s by up to 40 percent.

Generous amounts of vegetables, fruits, nuts and seeds are consumed and the lack of processed foods is key. Research indicates a plant-based diet rich in fruits and vegetables can decrease your chances of cancer and premature death (a vegetarian based diet can decrease premature death rates by 20 percent compared to meat eaters). The Mediterranean lifestyle contributes to longevity, daily physical activity and an extended social support system.

Curious about what diet and lifestyle plan are right for you? Nutrition Atlanta coach Jennifer Hnat can help you crack your own personal health code!

YOGA (+ 5 years)

This type of physical exercise slows down the aging process by creating a more flexible spine, eliminating stress, correcting poor posture, and toning the skin. According to yoga philosophy, your spine’s flexibility is the biggest factor in determining your age, not the number of years. It is said that yoga affects all the crucial determinants of your longevity – the brain, internal organs, spine, and circulation as well as having a positive effect of the adrenals, thyroid, pituitary, and sex glands. Who can’t use a boost in that department?!

For those lucky individuals combating gray hair, yoga claims that the inverted postures assist with the common aging process due to increasing blood supply to the hair follicles. Toying around with the idea of botox? The inverted posture is a healthier solution that can assist with facial wrinkles, improving vision and hearing. After practicing several types of yoga for over a decade, Jennifer highly recommends discovering a yoga practice and instructor that suits your personality, fitness level, and health goals. The sense of deep relaxation and heightened sense of positive mental and emotional state after class is confirmation to make yoga a priority in my schedule.

Ready to take your health to the next level? Atlanta Nutrition coach Jennifer Hnat can lead you down the path of nutrition success!

CONSCIENTIOUSNESS (+ 2 years)

Conscientiousness is related to emotional intelligence, higher academic achievement and involves being thoughtful, organized, committed, and thorough. These personal qualities tend to create a heightened awareness of your own health needs, leading to a serious emphasis on optimal living and disease prevention. In fact, the Terman Life-Cycle Study (1922-1991) found that adults who were not very conscientious during their childhood died at a younger age. Conscientious individuals are more likely to place a major focus on:

a. eating healthy foods even though they may prefer to indulge in fattening, unhealthy foods
b. exercise even when they don’t feel like it
c. have regular physical exams and screening tests
d. avoid health-reducing activities such as drinking, drug use and dangerous sports because they have a genuine concern about the effects on themselves as well as those around them.

Being conscientious can develop into care for others and the community, building support and stability in your own life as well as the lives of those around you and is more likely to create work and living environments that promote good health! Here here to conscientiousness!

Are you ready to increase your conscientiousness, improve your health, and focus on a happier, healthier life? Atlanta Nutrition coach Jennifer Hnat will lead you down the path to optimal health at a pace that is comfortable for you!

HIGH BLOOD PRESSURE (- 5 years)

If you have been diagnosed with hypertension (high blood pressure) you are making your heart work harder, damaging the blood vessels and increasing your risk of developing heart disease, kidney disease, and stroke. Unfortunately, once this has developed the problem is with you for life. Most people are not symptomatic and are unaware of any issue until complications occur.

High blood pressure

It is highly recommended that you know your blood pressure and measure it regularly (Walmart usually has a free machine located by the pharmaceutical or health/beauty department). Blood pressure is recorded as two numbers: the systolic pressure (as the heart beats and forces blood through the blood vessels – the higher number) over the diastolic number (as the heart relaxes – the lower number). For example, my blood pressure is usually 118/76 mmHg. Optimum blood pressure is less than 120/80 and 121-139/80-89 is sometimes considered “pre-hypertension” because the person is likely to develop blood pressure issues in the future. A consistent reading of 140/90 or higher is considered high blood pressure, usually requiring treatment. Ideally you will want to incorporate preventative techniques instead of resorting to the band-aid approach of drugs (side-effects & liver toxicity).

Ready to start your personal high blood pressure preventative diet and lifestyle plan? Your nutritionist Jennifer can help you crack your own personal code to create optimal health, increased energy, and a happier life!

GOOD SEX (+ 4 year):

This should come as no shock to us all… sex IS really good for you! Swedish research indicates that men can shorten their life expectancy if they decide to give up sex while women are more likely to experience a heart attack from an unfulfilling sex life (if their partner has problems with premature ejaculation or impotence).

The common belief that men need sex frequently could be related to the physical aspect to sex, while for women it is more the emotional experience that has a greater value on their overall health. Kissing, touching, tenderness, and other loving signs of affection & intimacy are crucial for women’s health. Good sex in a stable relationship is good for your health as it is a huge stress reliever, increases happiness, and can be a good cardiovascular workout.

Ready to improve your sex life? Focusing on a healthy diet and regular exercise can get you there.  Atlanta Nutrition coach Jennifer Hnat promotes safe, healthy sex for a longer, happier life!