Morning night routine and 10 for longevity

The expert gives advice on how to increase longevity with some very simple steps in the morning and at night

THE longevity It may seem “random”, but it is not. It is built on a daily basis with conscious choices. Obviously nothing can guarantee a high longevity 100%, but taking care and having healthy habits will increase (and very) your possibilities in this sense, do you see?

According to Rodrigo Perez, scientist of the movement and author of the book The Art of Longevity, there are some things you can do in the morning, after waking up and at night, before going to bed, to increase longevity.

See below and understand how to increase your longevity with simple suggestions:

Morning routine

1. Wake up early, in front of your family

Take your time in silence to connect with yourself.

2. Smile even before leaving the bed

Studies show that the simple deed of smile can activate well -being circuits in the brain even when we are still awakening.

3. Drink a glass of filtered water while you get up

Hying the body after hours without taking liquids is essential to activate the metabolism.

4. Take a second glass of water with a pinch of Celtic sea salt

Rich in minerals, it helps in cellular hydration and electrolytic balance.

5. Find a calm corner of the house and breathe for 2 minutes

Conscious breathing regulates the nervous system and reduces stress.

6. Medita for 5-10 minutes with closed eyes

Even a few minutes of daily meditation already show benefits in clarity and mental concentration.

7. Open the window and let natural light touch the face

Exposure to sunlight early in the morning helps to adjust the biological clock (circadian rhythm).

8. Practice mobility for 5-15 minutes

Sweet movements activate circulation and maintain healthy joints throughout life.

9. Wait from 1 to 3 hours before having coffee (caffeine)

Give this time to the body favors the natural mechanisms of energy and digestion.

10. Read for 10 minutes or 10 pages of a good book

Encourage your mind with constructive content at the beginning. This influences the way you face the day.

Night routine

1. Dinner early – 1-3 hours before going to bed

An active asleep digestive system can compromise the quality of rest.

2. Opt for light and easy to digest meals

Give preference to vegetables, cereals, among other light foods.

3. Avoid red meat

At night, lighter meats such as fish or chicken are preferable to red meat.

4. Live for 5-10 minutes

Accumulated voltages of the range and prepare the body to relax.

5. Avoid drinking too much water at night

This helps to avoid sleep interruptions in the bathroom.

6. Make 2 minutes of our alternative alternative breathing

Technique known to calm the nervous system and reduce stress.

7. Read a physical book

Change the phone or tablet with real pages to help the brain slow down.

8. Put the phone in plane mode before going to bed

Digital disconnection is essential for deep and reparative sleep.

9. Avoid the series of marathons until late

Excessive artificial light and visual stimulus influence melatonin, sleep hormone.

10. Go to bed soon

A production day begins the night before. Sleeping well is one of the pillars of longevity.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.