There are several positive lifestyle factors that can improve health if you are to live a long and healthy life. Of course, you can’t change your genes or most of the environment around you, but making educated and deliberate choices when it comes to diet, activity, sleep, alcohol use and smoking can reduce your health risks and potentially. Add years to your life. . There are many texts and hundreds of articles you can read about factors that have a beneficial or negative effect on your physical health. That said, these six lifestyle modifications are the ones that have the best evidence of maximizing your longevity.
1: Get the Right Amount of Sleep
Getting a regular and adequate amount of sleep is first on our list as it is often underestimated when it comes to diet and exercise. The link between sleep and life expectancy has been demonstrated in many studies.But what surprised some was that it was a U-curve. Too little and too much sleep increased the risk of death.
A 2017 review published in the Journal of the American Heart Association found the “ideal” sleep duration (associated with the lowest risk of premature death) is 7 hours per night.
A good night’s sleep is essential to recharging the proverbial “battery”. It also takes care of all the metabolic functions required by the body, such as regenerating old cells, removing waste, and repairing damaged cells. Sleep is also important for building memories, and lack of sleep leads to forgetfulness.
Even if you intend to sleep well, medical conditions can sometimes be annoying. Sleep apnea can greatly increase health risks.
Although sleep apnea affects millions of Americans, it is considered very underdiagnosed. Part of the reason is that symptoms like snoring and waking up gasping for breath are not always present, and sleep apnea can present with a surprising number of signs and symptoms. If you have concerns, talk to your doctor about sleep studies because treatments (such as CPAP and other interventions) can reduce your risk and improve your life. Changes in your sleep patterns could also be a sign of changes in your health, so see your doctor for a checkup if anything changes.
2: Eat a Balanced Diet
A healthy and balanced diet can help provide energy and reduce the risk of major chronic diseases such as heart disease, hypertension, diabetes and cancer. It can also help you maintain a normal weight. Certain diseases or conditions have proven links to certain nutrients or food elements.
Instead of following the latest fad diet, positive changes in diet lifestyle provide the greatest protection. Lifelong healthy eating guru Michael Pollen summed up his recommendation by stating, “Eat food. Don’t eat too much. Mostly herbs.” Of these plants, you have the best chance of getting the phytonutrients you need by eating a rainbow of colors.
Still, it’s helpful to have some guidelines on what to eat on a daily basis, and these underlie many popular diet fads. If you’re wondering where to start, the Mediterranean diet is rich in many of the “healthiest” foods and avoids many less healthy choices. The more you follow the Mediterranean diet, the lower your risk of developing a number of diseases.
A 2018 review looked at more than 12 million people and their risk of more than a dozen chronic diseases. Researchers found that following a Mediterranean diet was inversely associated with the risk of health conditions.Including heart disease, stroke, cancer (overall), and neurodegenerative disease.
Some of the components of the Mediterranean diet include fruits and vegetables (lots of it), nuts and seeds, seafood, whole grains, good extra virgin olive oil, and lots of herbs and spices. Foods that are not components include processed foods, refined grains, refined oils, and added sugars.
3: Engage in Physical Activity Regularly
Thirty minutes a day of physical activity contributes to health by reducing heart rate, reducing. The risk of cardiovascular disease, and reducing the amount of bone loss associated with age and osteoporosis. Currently, lack of exercise. estimated to contribute to 9% of breast cancers and 10% of colon cancers in Europe
A 2017 review in the Lancet found that participating in moderate recreational and non-recreational physical activity on a daily basis was correlated with a reduced risk of heart disease and overall death regardless of income.5
Best of all, physical activity can not only be a low-cost way to improve your health (and perhaps age), but it can even save you money. Think: washing windows, mowing the lawn, sweeping the sidewalk, and more. (It is important to note that people with some medical conditions should not perform this level of activity.)
Once you’re past the age of 65, the requirements don’t drop, and you can benefit from adding balance training and flexibility training.
You may be wondering what the researchers mean by moderate intensity exercise. There are many options, but it’s important to find activities that you enjoy and will continue to do like:
Gardening Brisk Ballroom dancing Ride slowly on level ground Relaxing swimming
4: Maintain a Healthy Weight
Obesity is associated with a shorter lifespan and also with an increased risk of many chronic diseases. The good news is that being overweight doesn’t reduce your longevity, and for those over 65, it’s actually better to be on the high side of the normal than the low side.
A 2018 study (part of the Framingham heart study) looked at body mass index and mortality over 24 years. (The normal body mass index is between 19 and 24.) For those who were obese, those with a body mass index of 30 to 35 had a 27% increase in mortality, and those with a body mass index of 35 to 40 had a 93% increase.
What is the ideal weight? Among those who were overweight but not obese (had a body mass index between 25 and 30), mortality only increased among those who also smoked. People with a body mass index on the high side of normal (e.g. 24) have the lowest mortality rates.
There are no real miracles when it comes to maintaining (or achieving) a normal body mass index. Eating a healthy diet (not too many and avoiding empty calories) and exercising every day (even if it’s a fun activity like gardening) are the real “secrets”.
In the past, breakfast emphasized the need for optimal health. Research is now changing that thinking, and intermittent fasting (lasting for 13 hours or more each day without eating) may have a benefit. Although more research is needed, intermittent fasting may help with weight loss and appears to have benefits in reducing cancer risk. good.
If you have trouble, talk to your doctor. But keep in mind that fad diets don’t work, and your greatest chances of success lie in adopting a long-term healthy diet and engaging in a lifelong routine of physical activity.
5: No Smoking or Chewing Tobacco
Smoking causes more than 400,000 deaths a year in the United States alone. In addition, there are another 16 million people who are still alive but are facing smoking-related illnesses. If you want to live a pleasant life while you are alive, don’t smoke or chew tobacco.
The list of diseases and cancers caused by smoking is long, but sometimes long-term worries change less than immediate concerns. If you are having trouble quitting, it may help to think about the immediate consequences it may be the cost or social aspects of being a smoker.
Or maybe the consequences of the middle class will motivate you. For women (and men), smoking speeds up wrinkles. For men, it isn’t just the arteries that supply the heart that are affected by tobacco. The smaller arteries in other parts of the body were similarly damaged, and there was a significant. Association between smoking and erectile dysfunction.
6: Limiting or Avoiding Alcohol
Despite the hype about red wine and longevity, alcohol should be consumed only. In moderation, and for many, not at all Red wine (in moderation). Ranging from heart disease to Alzheimer’s disease, but you don’t have to drink red wine for this benefit.
Red grapes are rich in flavonoids, especially the phytonutrient resveratrol.
Moderate consumption of alcohol (one drink for women, two for men) can reduce heart disease. But the link between alcohol and breast cancer suggests. That this amount should be used with caution Women who drank three drinks. per week had a 15% higher risk of developing. Breast cancer and the risk increased by another 10% for each additional drink they drank each day.
Higher alcohol levels can lead to health and behavioral problems. Including an increased risk of high blood pressure, stroke, heart disease, some cancers, accidents, violence, suicide, and death in general.
To celebrate special moments, moderate intake of alcohol can be part of a healthy lifestyle for those. Who have no problem with alcohol and are less prone to abuse alcohol. So long as everyone present has a good understanding of the dangers of alcohol before the toast.
7: A healthy balanced diet
When you eat healthily and make sure your body is getting the right nutrients, you are giving it sustaining energy. You also lower your risk of developing serious lifestyle diseases. Such as heart disease, hypertension (high blood pressure), diabetes and cancer. A healthy and balanced diet will prevent you from being overweight and put you at risk for one of these lifestyle diseases.
However, while you don’t want to gain too much unhealthy weight, you shouldn’t stick to a fad diet either. Three balanced meals a day with healthy morning and evening. Snacks will ensure you stay energized while providing your body with good nutrition.
8:Drink lots of water
Did you know that we can survive about 3 weeks without food but we cannot live. Without water for more than 7 days? This tells us that water is very important. We must drink eight glasses of clean water a day to stay hydrated and maintain health. (Juices, cold drinks, and other drinks don’t count as water.) Water aids healthy digestion, keeps our cells hydrated and functioning properly, and flushes toxins from our bodies. Thanks to water, our bodies can absorb essential nutrients from food.
All it takes is about 20 to 30 minutes of regular exercise every day to keep us fit and healthy. Finding something physical to do and commit to it will help reduce your heart rate and therefore lower the risk
cardiovascular disease. Exercise also strengthens muscles and increases bone density, reducing the risk of developing osteoporosis in old age. This increases lung capacity and aids proper breathing. A big plus to doing regular exercise is that it improves your mental health, reduces stress, helps you sleep better and improves your mood.
10:Get plenty of sleep
Getting a good night’s sleep is very important because it gives your body time to regenerate and recharge. You should sleep no less than seven hours per night because your body needs. This time to maintain metabolic functions, such as repairing damaged cells, replenishing tired old cells, and removing toxins. Continuous sleep deprivation can have quite a serious impact on your physical and mental health and well-being.