Longevity Rules: 24 Hours to a Longer Life
Living a healthier life doesn’t have to be hard. Every day we consciously (and unconsciously) make choices that can either hurt or help our overall well-being—from what we choose to eat and drink to postponing the day’s workout to staying up past your bedtime. Since we’re all given 24 hours in a day, we’ve asked local experts to share easy, healthy habits to incorporate into your life from morning to night. Read on for their tips and see which ones you can add to your daily routine—starting today!
9 a.m.: Eat a high fat and protein breakfast
“Make this first meal full of healthy fats and proteins for a long-lasting, healthy meal. Use butter (or, even better, ghee), eggs, avocado, almond butter, tahini, hemp seeds, nuts, olive oil…anything with lots of good fats. And yes, bacon counts!” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
10:30 a.m.: Walk daily
“Take a ten-minute walk during your morning and afternoon breaks to get the blood flowing. This will increase your productivity as it helps promote blood flow to the brain while allowing your mind to relax from your daily tasks, all the while keeping you and your heart healthy.” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
12 p.m.: Cut off caffeine
“After noon, it’s decaf for you! As a tea and coffee drinker myself, this is hard for me to stick to. By cutting off your caffeine consumption at 12, it helps your body process that caffeine so that it’s out of your system by the time you’re heading to bed.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
12:30 p.m.: Post-lunch brush and floss
“After you brush, find that abandoned dental floss in your bathroom drawer. Research has shown that flossing your teeth once a day helps reduce levels of harmful bacteria that can increase your risk of gum disease, heart disease, and type 2 diabetes.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
3 p.m.: Have a dance party
“Dance like nobody’s watching! Rev up your mid-day slumps by putting on a song that makes you want to dance in your chair. Better yet, get up and move around. You’ll burn calories and improve your mood all in about three to five minutes!” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
4:30 p.m.: Cultivate community
“This is where you get to de-stress and enjoy the companionship of your family and friends. Go for a walk, enjoy afternoon tea with a friend or have a Zoom call with your book club. Just make sure you schedule some time to connect with loved ones—even if it’s just 15 minutes.” —Heather Crivellone, Personal Trainer at Roseville Health & Wellness Center
5 p.m.: 1-minute mindfulness
“Did you know that even one minute of mindfulness practice can help reset your mood, recharge your energy, and relax your body? Take 60 seconds to find a comfortable position and focus on the rhythm of your breathing; relax tension in your shoulders and jaw; look around and notice the details of something around you; acknowledge that you are here, now.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
6 p.m.: Eat a healthy dinner
“While this may sound broad and confusing, a healthy meal simply involves food from all major food groups: Fruits, vegetables, and lean meat. A big breakfast and light dinner are proven to be a healthier practice as it can help burn more calories throughout the day.”
—Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
7 p.m.: Try self-abhyanga (massage)
“Self-massage helps with blood flow and circulation. Oleation (aka oil massage) of our largest organ (the skin) promotes self-care and self-love, and is very grounding and relaxing. Tip: Use an oil like jojoba and warm it up beforehand. Massage starting at the crown of the head, then face, and move down to the entire body. Allow these oils to absorb for as long as you can before enjoying a warm shower or bath.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
7:30 p.m.: Make time for recreation
“This is very important in leading a happy life since it affects how we feel and think. You can explore and try new hobbies such as learning an instrument or doing crafts.” —Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
9 p.m.: Wind down
“Begin to unwind and get ready for the next day. Take a warm Epsom salt bath, read a book, and begin to turn off all electronic devices. Studies have shown that reducing blue light and cutting back on screen time before bed will help with getting a quality night sleep.” —Heather Crivellone, Personal Trainer at Roseville Health & Wellness Center
9:45 p.m.: Steal 15 minutes for you
“Many of us put off self-care to get our other tasks done. As part of your nightly routine, have a planned 15 minutes for yourself. This is the time for you to do something for you and you alone. It is your time to destress. This could be another time for meditation, yoga stretches, or listening to music. Just do something that you enjoy.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
10 p.m.: Go screen-free
“Screens should go to bed before you do. When you’re looking at the TV or phone, there is a blue light that can lead your body to produce less melatonin. Melatonin is a hormone that your body naturally produces to help ready your body for sleep. By not looking at screens for the hour leading up to bedtime, you better prepare your body for sleep.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
10:30 p.m.: Practice gratitude
“Gratitude is one of the easiest and quickest ways to shift our mood. Close your eyes, put your hand on your heart, take three deep breaths and ask yourself: ‘What am I grateful for?’ Take a few moments to consider the people, places, experiences, and all the gifts we’ve been given. Allow yourself to be filled with gratitude and appreciation; allow a gentle smile. When you’re ready, slowly float your eyes open.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
11 p.m.-7 a.m.: Get eight hours of rest
“While the amount of sleep needed varies with age, it is recommended for adults to have at least seven to eight hours of sleep. It is also beneficial to have a consistent sleep schedule—including waking up early at the same time every day and setting bedtime early enough that will get you the recommended hours of sleep needed.” —Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
Take a positive start to your day.
7 a.m.: Wake up screen-free
“Before grabbing the phone, give yourself 5-10 minutes to visualize your day, feed yourself some positivity, or even just reflect on your dreams. While it may seem odd, this ‘brain hack’ reinforces a positive mental attitude and may contribute to a healthier, happier, more successful day.” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
7:15 a.m.: Meditate
“Remember this acronym: RPM, which stands for ‘rise, pee, meditate.’ So, wake up, use the restroom, then meditate for 15-30 minutes. Meditation reduces stress, anxiety, depression, insomnia, and more.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
8 a.m.: Protect your skin
“Daily use of broad-spectrum SPF 30 sunscreen (even on cloudy days) can help reduce your risk of developing skin cancers, wrinkles, sagging skin, and age spots.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
“Before grabbing the phone, give yourself 5-10 minutes to visualize your day, feed yourself some positivity, or even just reflect on your dreams. While it may seem odd, this ‘brain hack’ reinforces a positive mental attitude and may contribute to a healthier, happier, more successful day.” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
7:15 a.m.: Meditate
“Remember this acronym: RPM, which stands for ‘rise, pee, meditate.’ So, wake up, use the restroom, then meditate for 15-30 minutes. Meditation reduces stress, anxiety, depression, insomnia, and more.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
8 a.m.: Protect your skin
“Daily use of broad-spectrum SPF 30 sunscreen (even on cloudy days) can help reduce your risk of developing skin cancers, wrinkles, sagging skin, and age spots.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
Take care of your skin.
9 a.m.: Eat a high fat and protein breakfast
“Make this first meal full of healthy fats and proteins for a long-lasting, healthy meal. Use butter (or, even better, ghee), eggs, avocado, almond butter, tahini, hemp seeds, nuts, olive oil…anything with lots of good fats. And yes, bacon counts!” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
10:30 a.m.: Walk daily
“Take a ten-minute walk during your morning and afternoon breaks to get the blood flowing. This will increase your productivity as it helps promote blood flow to the brain while allowing your mind to relax from your daily tasks, all the while keeping you and your heart healthy.” —Isidora Marin and Ryan Martinez, Co-owners of Bikram Yoga Folsom, bikramyogafolsom.com
Don't underestimate the importance of breakfast.
12 p.m.: Cut off caffeine
“After noon, it’s decaf for you! As a tea and coffee drinker myself, this is hard for me to stick to. By cutting off your caffeine consumption at 12, it helps your body process that caffeine so that it’s out of your system by the time you’re heading to bed.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
12:30 p.m.: Post-lunch brush and floss
“After you brush, find that abandoned dental floss in your bathroom drawer. Research has shown that flossing your teeth once a day helps reduce levels of harmful bacteria that can increase your risk of gum disease, heart disease, and type 2 diabetes.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
3 p.m.: Have a dance party
“Dance like nobody’s watching! Rev up your mid-day slumps by putting on a song that makes you want to dance in your chair. Better yet, get up and move around. You’ll burn calories and improve your mood all in about three to five minutes!” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
4:30 p.m.: Cultivate community
“This is where you get to de-stress and enjoy the companionship of your family and friends. Go for a walk, enjoy afternoon tea with a friend or have a Zoom call with your book club. Just make sure you schedule some time to connect with loved ones—even if it’s just 15 minutes.” —Heather Crivellone, Personal Trainer at Roseville Health & Wellness Center
5 p.m.: 1-minute mindfulness
“Did you know that even one minute of mindfulness practice can help reset your mood, recharge your energy, and relax your body? Take 60 seconds to find a comfortable position and focus on the rhythm of your breathing; relax tension in your shoulders and jaw; look around and notice the details of something around you; acknowledge that you are here, now.” —Lee Lipton PA-C, Group Fitness Director at Spare Time Sports Clubs, sparetimesportsclubs.com
6 p.m.: Eat a healthy dinner
“While this may sound broad and confusing, a healthy meal simply involves food from all major food groups: Fruits, vegetables, and lean meat. A big breakfast and light dinner are proven to be a healthier practice as it can help burn more calories throughout the day.”
—Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
7 p.m.: Try self-abhyanga (massage)
“Self-massage helps with blood flow and circulation. Oleation (aka oil massage) of our largest organ (the skin) promotes self-care and self-love, and is very grounding and relaxing. Tip: Use an oil like jojoba and warm it up beforehand. Massage starting at the crown of the head, then face, and move down to the entire body. Allow these oils to absorb for as long as you can before enjoying a warm shower or bath.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
Take time for yourself.
7:30 p.m.: Make time for recreation
“This is very important in leading a happy life since it affects how we feel and think. You can explore and try new hobbies such as learning an instrument or doing crafts.” —Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
9 p.m.: Wind down
“Begin to unwind and get ready for the next day. Take a warm Epsom salt bath, read a book, and begin to turn off all electronic devices. Studies have shown that reducing blue light and cutting back on screen time before bed will help with getting a quality night sleep.” —Heather Crivellone, Personal Trainer at Roseville Health & Wellness Center
9:45 p.m.: Steal 15 minutes for you
“Many of us put off self-care to get our other tasks done. As part of your nightly routine, have a planned 15 minutes for yourself. This is the time for you to do something for you and you alone. It is your time to destress. This could be another time for meditation, yoga stretches, or listening to music. Just do something that you enjoy.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
10 p.m.: Go screen-free
“Screens should go to bed before you do. When you’re looking at the TV or phone, there is a blue light that can lead your body to produce less melatonin. Melatonin is a hormone that your body naturally produces to help ready your body for sleep. By not looking at screens for the hour leading up to bedtime, you better prepare your body for sleep.” —Cambria Mason, PA-C of Marshall Family Medicine in Placerville, marshallmedical.org
10:30 p.m.: Practice gratitude
“Gratitude is one of the easiest and quickest ways to shift our mood. Close your eyes, put your hand on your heart, take three deep breaths and ask yourself: ‘What am I grateful for?’ Take a few moments to consider the people, places, experiences, and all the gifts we’ve been given. Allow yourself to be filled with gratitude and appreciation; allow a gentle smile. When you’re ready, slowly float your eyes open.” —Andrea Tagamolila, Spa Director at Serenity Spa | Soul Yoga, serenityspaonline.com
11 p.m.-7 a.m.: Get eight hours of rest
“While the amount of sleep needed varies with age, it is recommended for adults to have at least seven to eight hours of sleep. It is also beneficial to have a consistent sleep schedule—including waking up early at the same time every day and setting bedtime early enough that will get you the recommended hours of sleep needed.” —Austin Saavedra, MD, Family Medicine Physician with Dignity Health Mercy Medical Group, dignityhealth.org
by Kourtney Jason
Photo © lev dolgachov -adobe.stock.com. "Wake-up" photo africa-studio.com (Olga Yastremska and Leonid Yastremskiy). "Sunscreen" photo © adobe.stock.com. Food photo © adobe.stock.com.