How the Nursing Shortage Problem Affects Us All

How the Nursing Shortage Problem Affects Us All

How the Nursing Shortage Problem Affects Us All

The nursing shortage problem affects all of us. As the pandemic rises and the aging population increases, we are losing a good number of nurses at faster rates. If you are interested in becoming a nurse or a graduating nursing student, you should know the reasons behind the nursing shortages we are facing today.

A Growing Concern

The shortage of nurses has been a growing concern among hospitals even before the pandemic hit. The American Nurses Association estimated that there would be an 11% growth of nursing shortage until 2022. That said, the United States Bureau of Labor Statistics estimated that around 175,000 positions for registered nurses would be available each year until 2029. However, this is not the only shortage the U.S. is facing. There is also a need for nurse educators which means, limited nursing program student capacity. When this happens, it will be impossible to keep up with the demands of nursing shortages. 

5 Causes of Nursing Shortage Affects Health in General

Over the last decade, the American Nurses Association has discussed the United States’ nursing shortages problems. But what does it mean when there is a shortage of nurses? Shortage of nurses happens when the demand for nurses available is more than the number of nurses available to work. According to the ANA, there are many contributing factors to why, here are five reasons why:

Nursing School Enrollments are Low

Not enough growth in nursing school enrollment to meet the demands for R.N. and APRN services. Reports by the ANA stated that the batch for 2019-2020 Enrollment and Graduation in Baccalaureate and Graduate Programs in Nursing schools in the United States turned away about 80,407 nursing applicants who are qualified because of insufficient faculty, classroom, clinical sites, funds, and classrooms for these students to work on their degree.

Retiring Nurses Equals to Nursing Shortage Problem

The growing number of retiring nurses is also another reason for nursing shortages in hospitals across the states.
According to studies, the average age for working nurses in the field is 50 years old. Although this is not a retiring age yet, the advancement of technologies (computerized charting, medication requests, etc.) can hinder effective nursing care for nurses within this age range.

With the increasing demands in working long hours and the mental and physical needs of the job, many practicing, middle-aged nurses plan on early retirement. It is also a reason why there’s a decrease in the nursing workforce. ANA estimates that a million nurses are about to retire between this year until 2030, with 500,000 retiring nurses in 2022 leaving the nursing world a big gap to fill. 

Baby Boomers are Growing Older

The growing number of baby boomers or the generation born between 1946 and 1964 are getting older. This age group population is among the largest in the U.S., tallying 21% of Americans. By 2029, an estimate of 71 million baby boomers aging 65 or older is in total. The Centers for Disease Control and Prevention states that Americans over 65 years old have two or more chronic health conditions. With this number growing, healthcare services will also increase and can cause why the nursing shortage problem affects all of us. [1]

The Pandemic Crisis

Covid 19 pandemic is also another factor why there is a shortage of nurses today. The burden and stress that caregivers experienced during the pandemic breakout have caused some nurses to quit their jobs. A survey conducted during the earlier months of the pandemic showed that about 67% of nurses considered leaving their jobs due to the virus outbreak. While this survey captured many of the nurses’ emotions around the pandemic breakout, it is most likely that some of them push through quitting their profession.

Nurses are Exhausted

The last factor why there is a shortage in nursing is due to burnout syndrome. Working as a nurse is one of the most stressful jobs in the world. It is not surprising that many nurses become exhausted over time. The last factor why there is a shortage in nursing is due to burnout syndrome.

So what will happen if the nursing shortage continues? 

There are three possible outcomes to this:

  1. The nursing shortage problem means that the present working nurses will have more patient ratios than they can handle.
  2. When the hospitals are understaffed, many patients will not receive the needed care, or they will have to wait longer. It can lead to patient dissatisfaction, which can reflect negatively on the health care facilities.
  3. Medication errors and even death can occur when there are not enough nurses on duty, resulting in severe consequences. 

How can the nursing shortage problem be resolved?

Seeing the causes of nursing shortages and addressing the situation can help prevent this growing problem. Here are possible solutions:

  1. Create more educational opportunities for those who are studying nursing or are interested in learning as a nurse. Nursing programs that can help students pay off their student loans or nursing courses that allow flexible schedules for those working but who want to earn a degree in nursing should also be considered an option. 
  2. Improving the working conditions can also help nurses. Allowing nurses to have breaks or leaves can decrease stress, professional dissatisfaction, and burnout. Giving incentives and bonuses to nurses can also help them out and provide them with the drive to work better.
  3. Provide nurses with training and leadership programs to perform well in their areas and learn new skills.  It will also allow them to improve their career as nurses if they decide to work for managerial positions. New nurses can expect to receive mentoring and training from experienced nurse mentors. Additionally, these same mentors can help create new tools that attract people into the profession of nursing.
  4. Creating groups that advocate for nurses’ well-being can also help address issues experienced by nurse shortage. 

Nursing Opportunities for People

The pandemic has affected all of us and more so our health care workers. But as nurses face the threats that the pandemic brought, there is still hope ahead.

A shortage in nurses means new opportunities for aspiring nurses and health facilities to have more applicants in the future. Take it as a chance to pursue your nursing career too. You can choose to work as a travel nurse or as part of a big team in a hospital setting are some of the perks of becoming a nurse. 

The shortage of nurses is also an opportunity for health care facilities to change the workload for nurses and improve rules in their workplace. With many people getting sick of Covid-19 and the rise of the aging population, the need for health caregivers will always be high.

There will always be nurses ready to take on new challenges in the United States and help resolve how the nursing shortage problem affects us. Hopefully, we can see people step up and take on the role of becoming future nurses. 

 

 

 

EP 133: The Human Design With Nicole Garritano

EP 133: The Human Design With Nicole Garritano

The Human Design With Nicole Garritano

In this episode, we would like to introduce our guest, Dr. Nicole Garritano. Nicole Garritano is an energetic intuitive coach and consultant that uses human design, subconscious transformation techniques, and healing modalities to help others step into their full potential.

Prior to starting her business Nicole held various nurse faculty and academic administrative positions and practiced clinically as a pediatric nurse practitioner.

Nicole gladly answers the following questions with us and shared her real-life experiences with nursing and business.

  1. Tell us a little bit about yourself, your nursing career, and how you ended up where you are today?
  2. How do you help people achieve their full potential, is there a way to measure someone’s potential?
  3. What is human design and what are some subconscious transformation techniques?
  4.  Do you have some ways you personally prevent burnout? 
  5. What is the hardest part about running your business?
  6. From your clients, what seems to be the biggest hurdle?  
  7. Nurse Practitioners and administrators are leaders, what is the most important aspect of leadership?
  8. Are there ways to become more of a leader?  
  9. What is your current obsession?

Connect with Dr. Garritano on her socials here: 

You can watch the full Episode 133 with Dr. Garritano here 👇

 

SHOW NOTES:

0:00 Cup of Nurses Introduction
1:50 Guest Introduction
2:27 Nicole Garritano’s Background
5:00 Learnings in Nursing experience
6:00 What made you switch from nursing to running your own business?
8:55 Do you feel the same gratification with nursing & business?
10:11 What is the Human Design?
20:04 How do you do the mental work to program from 0 to 7 years?
35:58 What is the first step to start healing?
40:08 How do you get past burnout?
46:19 What is the subconscious level of nurses with the pandemic?
48:55 What is the paradigm shift
51:13 What is the end goal?
54:33 What are you currently obsessed with?
57:33 Where can people find Nicole Garritano?

What is Electromagnetic Field & its Harmful Effects

What are Electromagnetic Fields & their Harmful Effects

What are electromagnetic fields?

Electromagnetic fields are invisible areas of energy (also called radiation) produced by electricity. The movement of electrons, or current through a wire. Power lines, appliances, gadgets, Wi-Fi routers, and others send out a stream of it.
 
The pressure used to push electrons through the wire is caused by voltage. Much like water forced through a pipe. Electric fields are usually measured in volts per meter (V/m).
 
Magnetic field results from the flow of current through wires or electrical devices. It increases in strength as the current increases. Magnetic fields are often measured in microteslas (μT, or millionths of a tesla).
 
Electric fields are produced when a device is turned on. Magnetic fields are only produced when the current is flowing. This happens when a machine is switched on.
 
In addition to this, power lines also produce electromagnetic fields because the current flows through them. Electric fields become weak when shielded by walls, and other objects. Furthermore, magnetic fields can pass through buildings, living things, and most other materials.
 
Electric and magnetic fields together are called electromagnetic fields (EMFs). The electric and magnetic forces in EMFs are caused by electromagnetic radiation. There are two main categories of EMFs.

(1):

  • Higher-frequency EMFs include x-rays, C.T., MRI, and gamma rays. These EMFs are in the ionizing radiation part of the electromagnetic spectrum. They damage DNA or cells. These EMFs are usually measured in exahertz (EHz) equal to 10 to the 18th power.
  • Low- to mid-frequency EMFs range from electric power lines and appliances. It also affects radio waves, microwaves, infrared radiation, and visible light. These electromagnetic fields are in the non-ionizing radiation part of the electromagnetic spectrum. They are not known to damage DNA or cells.

There are both natural and human-made sources of non-ionizing EMFs. The earth’s magnetic field, which causes the needle on a compass to point North, is one example of an occurring EMF.

Ionizing Radiation 

Ionizing radiation can be harmful. It breaks chemical bonds and changes various substances’ molecular and chemical structures. This includes human tissue.
 
A person is more likely to experience damage if exposed to high radiation levels. Compared to being often exposed for longer periods. It could occur, for example, if a person undergoes many X-rays without protection.
Likewise, patients undergoing cancer treatments lead to damage too. These include burns, hair loss, skin damage, tissue damage, damage to bone marrow, etc.

Studies linking EMF to damage?

Most research shows the technical and ethical problems in humans based on two things. The epidemiological research and observation. These discrepancies hamper unbiased evaluation of the consequences of electromagnetic field exposure.
 
Humans are often subjected to EMF from different situations and sources. But these different sources and frequencies still need studying. Today, there’s no available information related to the result of these exposures.

The link between power line exposure and childhood leukemia

According to cancer.gov, there are several studies about power line exposure. These studies have analyzed the combined data from different sources. The same study suggests that power line exposure has a link to childhood leukemia:
  • A pooled analysis of nine studies shows an increase in the risk of childhood leukemia. This report was among children with exposures of 0.4 μT or higher. Less than 1 percent of the children in the studies experienced this level of exposure (2).
  • A meta-analysis of 15 studies observed a 1.7-fold increase in childhood leukemia. This was among children with 0.3 μT or higher exposure. A little more than 3 percent of children in the studies experienced this level of exposure (3).
The epidemiological studies measured the background field in the home. This is often in the child’s bedroom. They measured the field away from any domestic appliances on purpose. It is easy to find areas greater than 0.4 µT close to devices. We are interested in homes where the field is more significant than 0.4 µT, even away from appliances.
Similarly, they also measured the field for 24 hours or longer (often 48 hours). Areas vary over time and the field can go above 0.4 µT for short periods in many homes. They are interested in homes where the 24-hour average is above 0.4 µT.

Random facts from the internet potentially link EMFs to diseases. 

  • EMFs are reported to suppress melatonin production by the pineal gland. Reduced melatonin concentrations can result in increased prolactin release. The pituitary and estrogen release these and testosterone is released by the gonads. Based on these findings, magnetic fields increase the risk of certain hormone-dependent cancers. The most common examples of these are breast and prostatic carcinomas.
  • The movement of electrons in DNA might be induced, which may, in turn, produce guanine radicals, which, upon reaction with water, cause oxidative DNA damage.
  • Exposure of human primary fibroblasts to a 50 Hz EMF at 1.0 mT caused a slight but significant increase in DNA fragmentation.
  • In 2017, Lai and Singh observed the genotoxic effects of these fields, finding that exposure of rats for two h to a 60 Hz magnetic field (0.1, 0.25, and 0.5 mT) increased DNA strand breaks in brain cells in a dose-dependent fashion, indicating a clastogenic effect. (4)
  • Clastrogen is a substance that causes breaks in chromosomes that result in the gain, loss, or rearrangements of chromosomal segments.
  • In total, there was an increase in cancer incidence of almost 30% between 1973 and 2015. According to this research, colorectal, thyroid, testicular, melanoma, and non-Hodgkin lymphoma are likely responsible for this increase in cancers among adolescents and young adults. Researchers suggest it’s likely due to a combination of environmental and lifestyle factors. The changes in screening and diagnosis also play a part.

In August 2009, a paper by Columbia University described how EMFs activate a cellular stress response. EMFs can penetrate a cell’s nucleus and interact with its DNA, bypassing a cell’s defense mechanisms. (5)

How EMFs Cause Oxidative Damage in a Cell:

  • First, EMFs enter cells.
  • Next, reactive Oxygen Species (ROS) generates.
  • Anti-oxidative mechanisms try to regulate ROS and protect the cell membrane.
  • Too much ROS generated impairs anti-oxidative mechanisms. This can lead to other diseases.
  • The membrane becomes compromised, and EMFs can now enter the cell nucleus.
  • EMFs break DNA strands, which damages cells (and can lead to cancerous tumors).
  • The stress response increases Heat Shock stress proteins.

EMFs and voltage-gated Calcium channels (VGCCs) 

Another effect of EMF’s interaction with our cells is the increase of calcium ions. Twenty years ago, an EMF exposure study shows that it could change calcium signals in the cell membranes (6).
 
Electromagnetic fields force the voltage sensors to open the cell membrane gates. This allows a ton of calcium ions, called intracellular Ca2+ and nitric oxide (NO), into the cells. Nitric oxide has beneficial health effects, like stimulating bone growth and increasing calcium.
 
But too much of it will make it react with superoxide to form peroxynitrite. This is a potent non-radical oxidant. It breaks down to form many different free radicals. In return, it damages cells and leads to many chronic diseases.
 
No correlation but Autism is also connected with excessive amounts of intercellular calcium.

What are the current guidelines for EMFs?

There’s a disagreement in the scientific literature. It is over whether electromagnetic fields pose a danger to human health and, if so, how much.
 
The International Agency for Research on Cancer IARC evaluation from 2011 pointed to a possible link. This link is between R.F. radiation and cancer in people, particularly glioma, a malignant type of brain cancer.
 
This conclusion means that there could be some risk. Likewise, the report emphasized that the link between cellphone use and cancer risk must be monitored by the scientific community. It said more research is needed into the long-term, heavy use of mobile phones.

The Recommended Maximum Exposure

The Building Biology Institute recommends 1 mG (0.1 μT) maximum exposure to A.C. magnetic fields for sleeping areas. Also, a scientific panel in Norway recommended a 1mG exposure limit based on the risk for leukemia, brain tumors, Alzheimer’s, ALS, sperm damage, and DNA strand breaks [1mG = 0.1uT].

These recommendations are for continued long-term exposure for many hours and days, not brief exposures like driving under power lines. 

The USA has no federal legal limits for 60 Hz magnetic field exposure. Two U.S. states limit public exposure near overhead power lines to 150 mG (Florida) or 200 mG (N.Y.)   

Standards from The International Commission on Non-Ionizing Radiation Program  ICNIRP allow 830 mG exposure to the public.  

How can you protect yourself?

You can use wired headphones or speakers for mobile phone conversations so the phone is not next to your head. Place the Wi-Fi router away from where you spend a lot of time. Moreover, you can also use the R.F. meter to measure R.F. exposure in areas you spend a lot of time.

If it is below 5V/m most of the time, and you don’t live near any T.V. or radio towers, then you should have low EMF exposure. Some other researchers recommend 10-20 V/m max in homes and offices and 5 V/m max for sleeping areas.

Federal Communications Commission (FCC) on EMF radiation exposure

The 1996 FCC standards did not address the full scope of radiation dangers from our electronic devices. It wasn’t enough back in 1996 or 2011. With all the technological advances since then, we have reached far beyond the appropriate revision point.
 
On August 13, 2021, the U.S. Court of Appeals for the D.C. Circuit ruled against the FCC and favored Children’s Health Defense (CHD). In a two-to-one panel decision, one called for the FCC to reevaluate its wireless radiation exposure standards.

Why Are The FCC Standards Inadequate?

  • The FCC only took into consideration measurements of thermal effects from EMFs. 
  • The measurement standards did not consider regular direct contact with the body. They usually test sources two or more inches away from the body.
  • They don’t consider all types of people, for example, a 200-pound man vs. a small child. 

Learn more about electromagnetic fields and their effects by watching the full Episode 69 here 👇

 

SHOW NOTES:

0:00 Cup of Nurses Introduction
1:56 Episode Introduction
2:43 What are electric and magnetic fields?
4:28 Electric Field
4:55 Magnetic Field
10:58 Ionizing Radiation
15:25 Studies linking EMF to damage
20:28 Random facts from the internet potentially linking EMFs to disease

 

8 Strategies to Pass Nursing School

8 Strategies to Pass Nursing School

8 Strategies to Pass Nursing School

Strategies to pass nursing school can guide you as you go through your time in school, and in this post, we will share eight of them that we find helpful. One of the best jobs in the healthcare world belongs to nurses. Not only do you get to save people’s lives, but it is also a rewarding profession.

You can work in different fields of nursing, choose hours of work, and have the opportunity to rank up on the leadership ladder. Studying to be a nurse is the first step to benefit all of these; surviving nursing school is the second important thing.

Life of a Nursing Student

Being a nursing student is fun! Looking back at my years in nursing school, I can say it was bittersweet, fun, yes, but it brought tears too. I can say from experience that everything I went through as a nursing student was all worth it, and how you want your student nurse life to be is up to you. 

8 Strategies to Pass Nursing School and Enjoy Being a Student Nurse

Suppose this is your first year in nursing school. Congratulations! You have a long way to go till graduation, so make it your goal to pass all levels so you can get your license and work as a real nurse. While you are still studying to be one, here are strategies to tips you can use. [1]

1. Strategies to pass nursing school teaches you to be always prepared.

Readiness should be second nature to student nurses. Being prepared reduces anxieties. Keep in mind that you will always have tests, clinical rotations, and other activities. Organizing your notes and reviewing your lessons after lectures can help you in many ways. Understand that not all of your instructors are the same; some of them love giving pop quizzes. So it would be best if you came to class prepared. 

2. Create a routine that works.

Nursing school is not a race, and if you keep running without any plan, you will burn out. Remember that you will be learning different things in nursing school, go on clinical grounds, and take tons of examinations to test your nursing comprehension. That said, developing a routine for studying, setting time for different tasks, or completing an assignment is essential to your survival. 

3. Strategies to pass nursing helps you focus on your goals.

What drove you to study nursing? Do you have long-term goals? Your answer should be the goal you need to reach. If you want to become one of the best nurses in the country, use that as a goal. Once you know your goals, it’s easier to take steps to meet them. Focusing on your goals also gives you enough reason to make it and graduate. 

4. Be part of a study group.

One of the best strategies to pass nursing school is becoming a member of a study group. Meeting with other nursing students offers fresh insights into the topics you are studying. Not only do you get to learn with like-minded students, but you also get to socialize. It makes learning more accessible, especially if you have a hard time with specific topics. Plus, what will the nursing school be like if you don’t have friends? If you are not part of a study group yet, now is the best time to be. So go out and find them! 

5. Don’t forget to exercise.

Stress is high when you are a nursing student. I remember breaking down one time in nursing school because I had to report on duty for my assigned area for four days straight and then study for an exam on a weekend when I was supposed to be relaxing. In short, the exhaustion got the best of me. It ruined my mood and plans of relaxation. A good friend of mine suggested I take walks or jog when I am feeling stressed.

Although I was not too fond of the idea at first, I gave it a try. Little by little, I felt better; the run helped clear my head and gave me the energy to do other things despite the long hours of nursing rounds. It’s why I recommend that you mix exercising into your schedule. You don’t have to run if you want to, but do take time to do exercises like yoga or follow YouTube workouts.

Keep in mind that exercising elevates your serotonin; you are taking care of yourself and feel happier. It’s one of the best strategies to pass nursing school and help you survive while studying!

6. Eat well and on time.

Besides exercising, you should never skip meals while studying. In my experience, I can say that I am a terrible example. I have a terrible habit of missing meals on time. In my defense, I didn’t have time to eat, so I settled for quick snacks. So by the time I got home, I was dizzy and starving. It went on for months until my mother found out and scolded me about it.

The moral of the story is that don’t skip meals and eat well. Eating correctly and getting enough nourishment helps you stay sharp in school. The nutrients from the food you eat give you energy so you can do all your tasks. 

7. Strategies to pass nursing helps you find a support system.

I’m not going to lie, but nursing school is hard. I have seen some of my classmates give in to the pressure of school work and quit even if they are almost at the finish line. Nursing school is stressful, so you should have a support system to go to if you feel like you’re falling apart.

Having people who can listen to you vent about school life is enough; it’s also pretty cathartic! A support system could also be a support person. It could be a close friend, your parent/s, or someone you look up to. According to Herzing University, your support system plays a vital role in your success. Make sure you have a few people to call in your corner! 

8. Don’t be afraid to ask for help.

No man is an island; you need help if you want to succeed in life. You can also apply this in your time as a student nurse. Asking for help is not a crime, and in nursing school, asking for help is welcome. Understand that each student has different learning styles, and if you are having a hard time understanding a topic, reach out and ask for help. Remember, no one wants you to fail, not your parents and not those involved in your education. [2]

Take the time to talk to your professors, ask questions about a topic you don’t understand. If you don’t like face-to-face discussions, you can always send them an email for clarifications. Keep in mind that you can’t win nursing school if you do it on your own. So, always find the opportunity to ask questions. It’s an excellent strategy to have. 

These Strategies to Pass Nursing School Will Help You Make It!

Don’t be intimated by the things you encounter in nursing school. It will help shape you into the nurse you want to be. Yes, stress is part of it, but always make time to decompress. I believe that there’s no easy way in life or nursing school, but you can always do something about it.

Strapping strategies to pass nursing school under your belt is the best way to go and will help you also in your plans to take NCLEX. So, make sure you have plenty! I hope you find this article helpful, good luck! 

 

 

 

The Best Exercise and Diet For Longevity

The Best Exercise and Diet For Longevity

The Best Exercise and Diets for Longevity

What are the best exercise and diets that you can follow for longevity? If you want to learn about this, our episode can explain that to you.

Exercise has changed both of our lives since we were young. We played sports, ran around playing cops and robbers, biked around our neighborhoods, and now we are involved in combat sports. Even a simple, 30-minute workout run in the morning can help achieve a mental sharpness ready to kick start the day.

Blood cells that don’t move cannot transport oxygen. It goes the same for the lungs, heart, and spine – all need a motion for proper joint nutrition. That said, you must always have the best exercise and diets included in your daily life. This way, you can perform activities of daily living and stimulate the joint-brain pathways.

Both are required for brain and body function. That said, without movement, there is no life, and it’s understandable on a purely biological level.

It’s the same way with diet, believe it or not. Eating foods high in nutrients means they can be absorbed well by the body and delivered to cells. Eating high-fiber foods ensures timely digestion and elimination of wastes, whereas overconsumption of animal fats and low-fiber foods leads to colonic inactivity and constipation.

Blue Zones

To understand longevity, we need to look at the Centenarians, which are located mainly in the world’s blue zones. Blue Zones are regions or parts of the world where a higher than the usual number of people live much longer than average. The Five “Blue Zones” have been posited: 

  • Okinawa, Japan
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Icaria, Greece
  • Loma Linda, California

Here are some characteristics of people inhabiting the Blue Zones:

  1. Moderate, regular physical activity
  2. Life purpose
  3. Stress reduction
  4. Moderate caloric intake
  5. Plant-based diet
  6. Moderate alcohol intake, especially wine
  7. Engagement in spirituality or religion
  8. Involvement in family life
  9. Active in social life

Dr. Valter Longo is one of the world’s experts on longevity. He is the director of the Longevity Institute at the University of Southern California in Los Angeles. Dr. Longo has studied longevity for more than 30 years, and he has concluded how to exercise to increase a healthy lifespan. His research shows that physical activity is the number 2 factor affecting lifespan, behind the only diet.

Here is the routine that Dr. Longo recommends to maximize your longevity: 

1. Walk fast for an hour every day.

This doesn’t have to happen all at once, be conscious of where you can implement walking for example a 15-minute walk away from your house to the coffee shop instead of driving. Find places that are walkable and go there every day.

2. Do cardiovascular exercise for 2.5–5 hours per week.

The key is working your body to the point of breathing rapidly and sweating. Running, biking or swimming are all great options. The American Heart Association (AHA) recommends doing exercise that increases a person’s heart rate to between 50 to 85 percent of their maximum heart rate. This range is called the target heart rate zone.

3. Use weight-training or weight-free exercises to strengthen muscles

You have more than 600 muscles in your body that contribute to about 40% of your total body weight. By exercising, you are strengthening your muscles, which improves stability, balance, and coordination.

A large Australian study from 2015 of over 200,000 people aged 45–75 found that those who exercised (at moderate to vigorous levels) at least 2.5 hours per week had a 47% reduction in overall mortality. Going up to 5 hours per week led to a 54% reduction in mortality.

The Best Diet for Longevity 

The diet suggestions are based on Dr. Valter Longo and his book: The Longevity Diet

  1. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans (crab, lobster, shrimp), and mollusks (Oysters, squid, Oysters, Scallops) with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp.  Pay attention to the quality of the fish, choosing those with low levels of mercury
  2. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over the age of 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
  3. Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day).
  4. Follow the best exercise and diets with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
  5. Select ingredients among those discussed in this book that your ancestors would have eaten.
  6. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
  7. Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.

Want to change your diet? Learn more about it in this full episode 👇👇👇

 

SHOW NOTES:

0:00 Cup of Nurses Introduction
2:00 Episode Introduction
3:36 Exercise
6:07 Blue Zones
7:50 Walk fast for an hour a day
10:35 Cardiovascular exercise
13:25 Weight training
19:40 Best Diet for Longevity