Dr. Julie Chen, an integrative medicine doctor, is a big fan of preventative habits.
“If someone is vulnerable to a disease, it is much easier to cure them than to try to get them back by falling off a cliff,” even if they are in danger of it cardiovascular disease Or type 2 diabetes, she told Business Insider.
“For people to really be healthy and optimize their longevity and functionality, it’s about staying ahead of that curve,” said Chen, an advisor to the Buck Institute for Research on Aging and chief medical officer of the precision medicine company Radence.
Over the past decade, his work and research has led him to adopt a number of longevity habits, from prioritizing his sleep to adding more strength training to his routine.
She Prioritizes Sleep—And Tested for Sleep Apnea
Chen said wearable devices can give an idea of any problems with your sleep patterns. Whitebalance.space/Getty Images
Chen said that of all his longevity habits, sleep is one of the most important. lack of sleep Linked to higher risk of health problems like heart disease and type 2 diabetes.
She aims to get seven to eight hours of sleep a night as per the advice of doctors.
Chen also tested for sleep apnea, a condition where breathing stops during sleep and oxygen levels drop, even though she doesn’t actually snore and isn’t overweight — two common risk factors. While the process involved testing first at home and then studying in a clinic, he appreciated the peace of mind. Doctors are divided over whether it’s beneficial for people to get tested when they don’t have one Regarding symptoms or risk factors.
“Knowing how important sleep is for brain and heart health, I did it,” he said. “I’m also a big fan of not having to guess about your health.”
His workout consists of a mix of cardio and compound strength exercises
Chen likes compound exercises, such as mixing squats with overhead presses. Drazen Zigic/Getty Images
Chen aims to work out for at least 30 minutes, ideally 45 minutes, six mornings a week, choosing a mix to achieve this. strength training And cardio.
She walks on a Peloton bike or treadmill for about 20 minutes, then focuses on abs, legs and arms the rest of the time. compound exercises Which target many parts of the body simultaneously. She likes to do squats with overhead presses or hold planks to activate her arms and core muscles.
When she was younger, she did more cardio and regularly ran six to seven miles. As she has grown older, she has incorporated more strength training to build her muscle, which naturally decreases with age.
She finds exercise to be one of her most important habits. “Exercise is a big factor for heart health, brain health, metabolic health, almost everything,” he said.
She varies her diet and takes supplements to get enough nutrients
Chen tries to eat a variety of vegetables to get a balance of nutrients. Dreamer Company/Getty Images
Dietitians usually recommend getting nutrients from whole foods, and Chen makes sure to rotate her meals to get as many different foods as possible.
She usually includes a protein base like roast chicken, grilled salmon or shrimp and vegetables like mixed greens, spaghetti squash, pea sprouts, broccoli, cauliflower, cucumbers and bell peppers. Eating a variety of whole foods has a variety of health benefits, including promote gut health By diversifying the gut microbiome.
“Without the right kind of diet, it’s very difficult to build or repair the body,” Chen said.
When it comes to vegetables, Chen prefers eating rainbows given their high fiber content anti inflammatory benefits.
“Sometimes, people just eat spinach and that’s the only salad they eat,” he said.
Chen also gets regular blood tests to check his vitamin levels takes supplementsLike B vitamins and Vitamin D, to fulfill any deficiency. He noted that due to modern mass food production practices, foods may be selected based on their shelf life and appearance rather than their nutritional density. Supplements can help when intake or absorption is limited.
“If there are days when I can’t control my diet as much, I look at what else I need to do, like taking a protein supplement,” she said.
Intermittent fasting and green tea helps her energy levels
Chen drinks lots of green tea throughout the day, including during the hours he is fasting. millionsjoker/Getty Images
Most days, Chen practices intermittent fastingA form of time-restricted eating. While intermittent fasting schedules can vary, Chen does not eat between 9 pm and 2 am
Research shows that intermittent fasting has some benefits, such as helping control blood sugar levels. Because it can result in calorie restriction, some people find it helpful for fat loss, but results can be mixed.
Chen said, “Everyone is different” and recommended working with a therapist to find out if intermittent fasting is right for you. For example, it is not recommended for people who struggle with disordered eating.
In her case, she has found that it is “very helpful” in making her body feel less swollen. some research There are suggestions that fasting may reduce some markers of inflammation.
When she fasts, she has as much green tea And water as she wants. Green tea is associated with many health benefits, such as good brain and heart health and possibly helping lower cholesterol.
“Again, not cooking cutters — definitely things people need to pay attention to,” Chen said. If you have a history of heart rhythm problems, he suggested talking to a doctor before adding more caffeine to your diet.
In her case, she likes to get a steady stream of caffeine and antioxidants throughout the day.