隱藏在加利福尼亞州的洛馬琳達(dá)小城是一個(gè)大型基督復(fù)臨安息日會(huì)社區(qū)的所在地。

研究發(fā)現(xiàn)，這里的居民可以比美國(guó)其他地區(qū)的居民多活十年左右。

他們的秘密？

高度重視健康和營(yíng)養(yǎng)作為他們信仰的一部分。

作為一名住在洛馬琳達(dá)的營(yíng)養(yǎng)師和第三代基督復(fù)臨安息日會(huì)基督徒，我教我的客戶的一個(gè)生活方式縮寫詞是“NEWSTART”，它涵蓋了長(zhǎng)壽的八個(gè)簡(jiǎn)單規(guī)則：

1. 營(yíng)養(yǎng)

洛馬琳達(dá)居民以遵循以植物為主的飲食而聞名，這有助于降低他們的慢性病發(fā)病率。

我嘗試在膳食中加入大量水果、蔬菜、全谷物、豆類和堅(jiān)果。

我也總是鼓勵(lì)我的客戶多吃發(fā)酵食品。

酸奶、開菲爾、味噌和泡菜可以顯著有助于平衡腸道中的有益細(xì)菌和有害細(xì)菌。

2、鍛煉

正念運(yùn)動(dòng)是我日常生活的重要組成部分。

我每周 3 次，花 15 到 30 分鐘進(jìn)行符合我目標(biāo)感的鍛煉，而不是進(jìn)行艱苦的鍛煉。

大自然散步、園藝和瑜伽可以提高我的多巴胺和血清素水平。

我專注于有助于改善消化的瑜伽姿勢(shì)，例如坐姿側(cè)彎、坐姿扭轉(zhuǎn)和膝蓋抵胸。

在洛馬琳達(dá)，我們的匹克球運(yùn)動(dòng)員社區(qū)也不斷壯大。

這項(xiàng)運(yùn)動(dòng)適合所有人，無(wú)論您的年齡或健身水平如何。

3. 水

適當(dāng)?shù)难a(bǔ)水是照顧身體和提高生活質(zhì)量的簡(jiǎn)單而有效的方法。

有時(shí)，我喜歡在水中添加水果來(lái)增加風(fēng)味。

我還喝不含咖啡因的花草茶，因?yàn)樗鼈兙哂惺婢徸饔茫?/p>

• 洋甘菊茶：

  以其緩解焦慮、改善睡眠和增強(qiáng)免疫力的潛力而聞名。

• 姜茶：

  因其減少惡心、促進(jìn)心臟健康和幫助控制血壓的能力而聞名。

• 薄荷茶

  （我個(gè)人最喜歡的）

  ：

  經(jīng)常用于幫助消化健康并緩解壓力。

4. 陽(yáng)光

洛馬琳達(dá)的居民受益于加州充足的陽(yáng)光，這不僅通過(guò)維生素 D 的產(chǎn)生支持身體健康，而且對(duì)心理健康也產(chǎn)生深遠(yuǎn)的影響。

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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