8 Simple Rules for Living a Longer Life – Telemundo Tampa (49)

Loma Linda, a small town in California, is home to a large Seventh-day Adventist community.

Studies have shown that residents here can live nearly a decade longer than the rest of the American population. The secret? A strong emphasis on health and nutrition as part of our beliefs.

As a nutritionist and third-generation Seventh-day Adventist Christian, the lifestyle acronym I teach my clients is NEWSTART, which covers eight simple things we can do to live longer:

1. Nutrition

Loma Linda residents are known for following a plant-centered diet that helps them enjoy lower rates of chronic diseases. I try to include lots of fruits, vegetables, whole grains, beans and nuts in my meals.

I always encourage my clients to eat more fermented foods. Yogurt, kefir, miso and kimchi can significantly contribute to balancing the beneficial and harmful bacteria in your gut.

2. Exercise Mindful movement is a big part of my daily routine. Three times a week, I do 15 to 30 minutes of exercises that suit my purpose rather than a rigorous workout.

Walking in nature, gardening and yoga increase my dopamine and serotonin levels. I focus on yoga poses that help improve digestion, such as seated side bends, seated bends, and knee-to-chest.

In Loma Linda, we also have a growing community of pickle players. This sport is suitable for all people, regardless of age or fitness level.

3. water
   Proper hydration is a simple and powerful way to take care of your body and improve your quality of life. Sometimes I like to add fruit to the water for flavor.

I also drink decaffeinated herbal tea for its calming effect:

Chamomile tea: Known for its ability to relieve anxiety, improve sleep and boost immunity.
Ginger tea– Known for its ability to reduce nausea, promote heart health and help regulate blood pressure.
Mint tea (My personal favorite) – Often used to support digestive health and relieve stress.

4. the sun
   Loma Linda residents benefit from California’s abundant sunshine, which not only supports physical health through vitamin D production, but also has a profound effect on mental well-being.

Exposure to sunlight triggers the release of serotonin, a neurotransmitter that regulates mood and helps fight seasonal affective disorder. I like to take a daily 15-minute mindful walk in the morning between tasks.

5. restraint
   Sobriety involves abstaining from harmful substances (such as alcohol and tobacco) to protect your health. It also promotes moderation in beneficial activities such as eating and working.

Essentially, sobriety is about finding balance in all aspects of life while avoiding excessive behaviors. Of course, if you or a loved one is struggling with substance use, I recommend that you seek professional help.

6. the air
   Clean air is good for our body. It helps feed our cells, keeps us healthy and is a simple yet important way to live a happy and energetic life.

Thanks to Loma Linda’s unique location, I sometimes drive to the mountains and Big Bear Lake to get away from the city and enjoy the fresh air.

7. relax
   Getting six to seven hours of consistent sleep each night can help reduce your risk of chronic health problems and give you enough energy to help you get through the day.

Also, setting aside one day of the week to rest is a great way to reset and recharge your body for the week ahead. It can take many forms, such as sleeping, engaging in joyful activities with friends and family, journaling, connecting with nature, and meditating.

I set a boundary for myself that Saturdays are for recharging and connecting with my friends and family.

8. faith
   I encourage everyone to find sources of strength and community to lean on and lean on during difficult times, whether it’s a religious congregation, a class or affinity group, or your friends and family.

And don’t be afraid to develop your support system by seeking out a licensed counselor or therapist if you need help coping with any life challenges and changes.

Eliza Cheng is a California-based dietitian and nutritionist. She received her bachelor’s degree in nutrition and dietetics from Loma Linda University and has experience working in the treatment of disorders including partial hospitalization and intensive outpatient hospitalization for children, adolescents and adults. Follow her on Instagram @ournourishedbodies