Lifestyle isn’t one-size-fits-all
At BioteQ Vitality, we focus on longevity extending your healthspan, not just your lifespan. A healthy lifestyle looks different for everyone, but there are a few key foundations that consistently support long-term well-being. Below, we highlight the essential elements that truly make a difference when it comes to living better, longer.
The importance of staying hydrated
The human body is 60–70% water, and water is needed for almost every function like keeping body temperature stable
and moving nutrients through the blood. We can only live a few days without it. A healthy adult needs about 30–35 ml
of water per kilo of body weight daily (around 2.5 liters for someone who weighs 70 kg).
This amount can change depending on the weather and how active you are. Even a small drop in hydration can make
you tired and affect focus. Drinking enough water boosts your energy, helps your body processes work better and thus
contributes to longevity.
The impact of alcohol
Alcohol consumption can negatively affect how your body absorbs nutrients. Drinking alcohol disrupts digestion and the absorption
of key nutrients such as proteins, fats, and essential vitamins and minerals.
Regular alcohol intake may lead to nutrient deficiencies, even with a balanced diet.
This can result in decreased energy, a weakened immune system, and long-term health issues.
By drinking less alcohol, your body can absorb nutrients more effectively,
and natural repair and longevity processes can function without interference.
Regular exercise is essential for health
Regular exercise strengthens your body, improves heart health, reduces stress, and boosts mental well being.
It supports better sleep, immunity, and detoxification. No matter your age, simple activities like walking or cycling
can make a big difference. Just start moving and make it part of your daily life.
Healthy eating: The key to an energetic life
Healthy eating isn’t just about counting calories,i t’s about choosing unprocessed, nutrient-rich foods that support your body. Whole foods like fruits, vegetables, whole grains, nuts, seeds, and healthy fats (like olive oil) provide essential nutrients without harmful additives.
Protein- and fiber-rich foods help stabilize blood sugar and improve overall health. In contrast, processed foods and sugars offer little nutritional value and can lead to weight gain and chronic illness.
Making conscious choices to focus on natural, whole foods benefits both physical and mental well-being and stimulates longevity.
The importance of rest and sleep
Getting enough rest and sleep is one of the most important things for your health. While you sleep, your body repairs itself and builds a strong immune system. Sleep helps you focus, feel better, and handle stress. Most people need 7–9 hours, but some feel okay with 5–6 if they take it easy in the morning. Sleep also controls hunger, which helps with weight. Not sleeping enough can make you tired and less productive. Going to bed at the same time every day can really improve your health and longevity.
Reduce the intake of harmful fats
A healthy fat intake is crucial for maintaining a healthy weight and preventing disease. Unhealthy fats, such as those found
in processed snacks and fried foods, should be limited. Prioritize healthy fats from sources like fish, avocado, nuts, and OLIVE OIL
to support heart health. Rather than simply cutting back on fats, focus on incorporating the right types into your diet for sustained energy and vitality.