A doctor has revealed three simple habits that can help people live a long life.
Dr Mark Hyman is a physician and the author of a book called 'Young Forever: The Secrets to Living Your Longest, Healthiest Life'. The 'longevity expert' has more than 287,000 followers on TikTok where he shares tips for living a healthier life.
In a recent video, he shared three practices he incorporates into his own life to help him live longer and feel great.
The first tip was cold therapy. Dr Hyman said: "I take a cold shower for two minutes every morning, or if I have a cold plunge I go in that for two minutes, ideally after a sauna".
He explained that cold therapy helps to activate 'survival mechanisms' known as hormesis. Jumping in a cold bath or cold plunge can help to increase your metabolism, dopamine and endorphins in the brain which will help you to feel and focus better, he added.
It also helps the body deal with pain and inflammation.
The second habit is hot therapy, including saunas and steams. Research shows it has a 'dramatic effect' on longevity, causing around a 47% reduction in death if you do it four or five times a week, Dr Hyman said.
He explained: "It also feels good and it increases your cardiovascular fitness, your heart repair ability, which is an important marker of your stress response." He said heat therapy also increases your heat shock proteins, which 'go around cleaning up all the old mess in your body,' refilling old proteins and making them work better.
It also makes your immune system 'more robust and stronger.'
The final step Dr Hyman takes is learning how to actively relax, which could include meditation, mantra, breath work or yoga nidra - a type of 'yoga sleep.'
"You have to actively relax," he advised. "It sounds counterintuitive, but our bodies are always in this activated stress state. If we can actively relax it will reset out nervous system and help us actually deal with the damaging effects of stress on longevity."
Stress can impact the brain and body in many ways, including 'shrinking your memory centre.' It can also make you diabetic and raise your blood pressure, Dr Hyman noted.
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