[海伦]这座美国城市是美国最长寿人群的故乡——营养师分享他们的8条健康法则

隐藏在加利福尼亚州的洛马琳达小城是一个大型基督复临安息日会社区的所在地。

研究发现，这里的居民可以比美国其他地区的居民多活十年左右。

他们的秘密？

高度重视健康和营养作为他们信仰的一部分。

作为一名住在洛马琳达的营养师和第三代基督复临安息日会基督徒，我教我的客户的一个生活方式缩写词是“NEWSTART”，它涵盖了长寿的八个简单规则：

1. 营养

洛马琳达居民以遵循以植物为主的饮食而闻名，这有助于降低他们的慢性病发病率。

我尝试在膳食中加入大量水果、蔬菜、全谷物、豆类和坚果。

我也总是鼓励我的客户多吃发酵食品。

酸奶、开菲尔、味噌和泡菜可以显着有助于平衡肠道中的有益细菌和有害细菌。

2、锻炼

正念运动是我日常生活的重要组成部分。

我每周 3 次，花 15 到 30 分钟进行符合我目标感的锻炼，而不是进行艰苦的锻炼。

大自然散步、园艺和瑜伽可以提高我的多巴胺和血清素水平。

我专注于有助于改善消化的瑜伽姿势，例如坐姿侧弯、坐姿扭转和膝盖抵胸。

在洛马琳达，我们的匹克球运动员社区也不断壮大。

这项运动适合所有人，无论您的年龄或健身水平如何。

3. 水

适当的补水是照顾身体和提高生活质量的简单而有效的方法。

有时，我喜欢在水中添加水果来增加风味。

我还喝不含咖啡因的花草茶，因为它们具有舒缓作用：

• 洋甘菊茶：

  以其缓解焦虑、改善睡眠和增强免疫力的潜力而闻名。

• 姜茶：

  因其减少恶心、促进心脏健康和帮助控制血压的能力而闻名。

• 薄荷茶

  （我个人最喜欢的）

  ：

  经常用于帮助消化健康并缓解压力。

4. 阳光

洛马琳达的居民受益于加州充足的阳光，这不仅通过维生素 D 的产生支持身体健康，而且对心理健康也产生深远的影响。

Sunlight exposure triggers the release of serotonin, a mood-regulating neurotransmitter, and helps combat seasonal affective disorder. I like taking daily 15-minute mindful walks in the morning between tasks.

5. Temperance

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

Essentially, temperance is about finding balance in all aspects of life by avoiding excessive behaviors. Of course, if you or a loved one is struggling with substance use, I encourage seeking professional help.

6. Air

Clean air is good for our bodies. It helps feed our cells, it keeps us healthy, and it's a simple but important way to live a happy and energetic life.

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

7. Rest

Getting a consistent six to seven hours of sleep each night can help reduce the risk of chronic health issues and provide enough energy to help you last throughout the day.

Setting aside one day of the week for restis a great way to reset and recharge your body. It can be sleeping in, participating in joyful movements with friends and family, journaling, connecting with nature, or meditating.

One boundary I've set for myself is reserving Saturdays for recharging and connecting with friends and family.

8. Trust

I encourage everyone to find sources of strength to 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 build out your support system by seeking out a licensed counselor or therapist if you need help coping with any of life's challenges and changes.

Eliza Cheng is a dietitian and nutritionist based in California. She received her Bachelor of Science in Nutrition and Dietetics at Loma Linda University, and has experience working in eating disorder treatment, including partial hospitalization and intensive outpatient hospitalization for children, teens and adults. Follow her on Instagram @ournourishedbodies.

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