Healthy Habits for a Long Life

A doctor , Dr. Nick Pappas , a board - certified hand surgeon in the New Orleans area , is sharing his daily routine to encourage others to adopt healthy habits . He emphasizes the importance of resistance training , an anti - inflammatory diet , quality sleep , and using an air purifier in the bedroom . By engaging in resistance training five times a week , he aims to maintain muscle mass to promote longevity and lower the risk of diseases such as cancer and heart disease.

Maintaining Muscle Mass through Resistance Training

Resistance training is vital for building strength , endurance , and muscle mass . Examples include lifting weights , doing pushups , and holding yoga poses like lunges . The Physical Activity Guidelines for Americans recommend strengthening muscles at least two days a week . A recent study published in the British Journal of Sports Medicine revealed that just 30 to 60 minutes of strength training per week could reduce the risk of death by 10 % to 20 % , particularly from cancer and heart disease.

Benefits of an Anti - Inflammatory Diet

Dr. Pappas follows an anti - inflammatory diet rich in foods such as fatty fish , blueberries , spinach , avocados , walnuts , and dark chocolate . Chronic inflammation can be harmful , leading to conditions like diabetes , heart disease , and cancer . By incorporating these anti - inflammatory foods into his diet , Dr. Pappas aims to reduce the risk of developing such serious illnesses.

The Importance of Quality Sleep and Air Purification

To maintain optimal health , experts recommend seven to nine hours of sleep per night . Dr. Pappas personally targets seven to eight hours of slumber each night . Additionally , he uses an AirDoctor Pro purifier in his bedroom to eliminate pollutants and allergens , which has notably improved the quality of his sleep . By prioritizing these healthy habits , Dr. Pappas sets an example for others to lead a balanced and health - conscious lifestyle.