4 Simple Habits to Prevent Early Death

JAKARTA - Maintaining health is not only about treating diseases, but about preventing them from the start. This approach is held by Dr. Julie Chen, an integrative medicine doctor who focuses on longevity (longevity).

Believing that always being one step ahead of the disease is the key to living a healthier and longer life.

"If someone is on the verge of illness, it is much easier to recover than when they have fallen into that condition," he said, quoted from the Bussines Insider website.

"So that people stay really healthy and optimize their longevity and body function, the key is to stay one step ahead," he continued.

Here are four key habits to live almost every day to help prevent premature death.

1. Prioritize quality sleep

Sleep is often considered trivial, even though this is the foundation of health. Lack of sleep is known to be associated with an increased risk of serious diseases such as heart disease and type 2 diabetes.

Dr. Chen ensures he sleeps 7-8 hours every night. He even did a sleep apnea test, even though he had no obvious symptoms.

"Knowing how important sleep is for brain and heart health, I decided to do it. I also don't like guessing about health," he explained.

The message is clear, don't wait to get sick to start caring about sleep quality.

2. Exercise routine: a combination of cardio and strength training

Exercise is one of the biggest factors in maintaining overall body health. Dr. Chen exercises almost every day, combining cardio and strength training.

He emphasized the importance of strength training, especially as people get older, because muscle mass naturally decreases.

"Exercise has a huge impact on heart health, brain health, metabolism, almost everything," he said.

Simple exercises such as squats, planks, or combinations of body movements can provide great benefits if done consistently.

3. Diverse and nutrient-rich eating patterns

There is no one magic food. The key to a healthy diet is variety. Dr. Chen ensures that he eats a variety of whole foods, from proteins such as chicken and fish, to a variety of vegetables.

Dr. Chen also emphasized the importance of eating a rainbow of colors to get fiber and anti-inflammatory benefits.

"Without the right dietary basis, the body will find it difficult to build or repair itself," he said.

In addition, Dr. Chen also monitors the body's condition through blood tests and uses supplements if needed.

"If there is a day where I can't control my diet, I look for other ways to meet my needs," he said.

4. Intermittent fasting and green tea consumption

Dr. Chen also applies intermittent fasting, which is regulating eating time (for example, not eating from evening to the next day). This method can help control blood sugar and reduce inflammation. However, he emphasizes that this method is not suitable for everyone.

"Everyone is different," he said.

In addition, Dr. Chen recommends consulting a medical professional before trying. During fasting, he still drinks water and green tea, which are rich in antioxidants.

"In my case, it really helps the body feel less inflamed." he said.