Our Habits Really Matter
American physician and nutrition researcher Dr. Michael Greger dives deep into the cellular mechanisms behind aging in his book "How Not to Age"—from telomere shortening to inflammation and epigenetic changes. But as he emphasizes: “Aging isn’t a passive process—it can speed up or slow down.”
Holistic nutrition expert Laura Stunz shares this view. She looks beyond physical symptoms, seeing the whole person—body and mind working together. Recently, she shared 5 easy tricks in German Elle to help us live longer, healthier lives. Because even the smallest habits can make a big difference.
1. Pay Attention Daily to What You Eat
You’ve probably heard the saying, “You are what you eat”—and it’s especially true when aiming for longevity.
Laura recommends a plant-based, antioxidant-rich, whole-food diet that actively protects your cells from inflammation and oxidative stress. Berries, leafy greens, herbs, legumes, nuts, and bitter veggies like arugula or artichokes support your liver and help balance blood sugar.
Laura also suggests the Japanese Hara Hachi Bu method—eating until you’re about 80% full. This can reduce calorie intake, support your body’s natural cleanup process (autophagy), and be gentle on your digestion.
Bone broth—when sourced well and consumed in moderation—is a valuable source of collagen and amino acids.
If you want a structured approach, intermittent fasting, like the 16:8 method, can support cell regeneration. For women, gentler options like 14:10 or 12:12 might be better hormonally.
2. Use Supplements Wisely
Some micronutrients are hard to get enough of through food alone. That’s why consulting an expert before adding supplements can be helpful. But remember, more isn’t always better—make sure you know exactly what and how much you need.
3. Prioritize Stress Relief
We know chronic stress speeds up aging. The good news? Even just 5 minutes a day of breathing exercises, progressive muscle relaxation, or meditation can lower cortisol levels.
Other great stress-busters include contrast showers, cold baths, and infrared saunas. They activate the vagus nerve, which helps your body relax and release tension.
4. Support Healthy Circulation
Good circulation is key for delivering what your cells need and clearing out waste, Laura highlights. Daily walks—especially barefoot on natural surfaces—can boost circulation and improve posture. Dry brushing before showers not only activates your lymphatic system but also leaves your skin smoother.
5. Live in Sync with Your Body’s Rhythm
Your body’s circadian rhythm controls hormones, regeneration, and immunity—basically everything. Disrupting it with irregular sleep or evening blue light can stress your system.
Just 10 minutes of morning sunlight can reset your biological clock—30 minutes on cloudy days. In the evening, minimize screen time or use blue light–blocking glasses. Laura also suggests avoiding caffeine after 2 p.m. when possible.
See Changes as Opportunities, Not Restrictions
Laura reminds us, “Healthy living isn’t about restrictions—it’s a chance to become your best self.”
Of course, making changes isn’t always easy, especially in today’s fast-paced world. But even adopting just one of these tricks can boost your long-term health and wellbeing!
