No matter your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. The advances in education, health and disease prevention and treatment are improved. But, not everyone knows that their everyday habits can affect how long and how well they live. Here are simple tricks to help you live longer, stronger and feel better.
Among all the things you can do to achieve longevity, one of the most critical is to exercise. Aerobic activity, like running, is crucial for getting your blood pumping and you heart working. A recent study showed that a one-hour run, up to four hours per week, may add up to seven hours to your life. People who run have a 25 to 40 percent reduced risk of early death and live about three years longer. People who run are often healthier in general but running appears to have its own benefits. Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerve and blood vessels healthy. Running also regulates blood pressure, increase lung capacity, reduce stress and increases bone density.
Eat more protein
People who eat a diet high in processed meats like sausage and hot dogs, are at higher risk of death. But those who get their protein from plants has lower risk of death, especially of heart related deaths. Plant protein supply all nine amino acids the body can’t make on its own, and unlike animal proteins, plant-based protein can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer.
Laughter really might be the best medicine. Science has backed up the old adage and finds that a sense of humor can even help extend your life. A recent study found out that among 53,000 people over a 15-year period, women who rated high in humor on a cognitive questionnaire had a 48 percent lower risk of death from all causes. Deep laughter might actually be a form of exercise that decreases arterial stiffness and helps the heart.
Eat a lot of fruits and vegetables
People who eat eight or more portions of fruit and vegetables a day have nearly a quarter less chance of dying from heart disease than someone who eats only three. This is because every single portion is packed with vital vitamins and antioxidants, which boosts the immune system and fight the damage that leads to premature ageing.
You probably know this one already. Smoking cessation is the single most important action that an individual can take regardless of age. Smoking is the leading preventable cause of death in the U.S. and smoking is the cause of every severe health issues, from heart disease to cancer. Smoking also makes you age faster with increased wrinkles. In addition, smoking causes internal damage to your genetic code as well as blood vessels and multiple organ system.
Drink alcohol in moderation
Heavy drinking increases health risks (but drinking in moderation-particularly red wine), could help you live longer. Studies shows that people who drink lightly (no more than one glass a day for women and two for men) reduces risk of death from cardiovascular disease. Red wine has a small amount of one antioxidant called resveratrol. It is good for overall health, and provides protection from heart disease and helps decrease inflammation. Wine also improves blood lipids and reduce the risk of dementia.
The impact of stress on our overall health is huge, so reducing stress is one way to lower our risk of many deadly diseases. Chronically stressed women have significant lower level of klotho, a hormone that regulates the aging process. Stress increases the risk of stroke and heart attack. Stress also leads to chemical changes in the body that causes increased harmful particles called free radicals to be released, which can cause damage to organs, raise blood pressure, result in emotional changes, and damage gene resulting in mutations that raise the possibility of cancer or psoriasis. Reducing stress can also help improve sleep and interpersonal relationships, reduces overuse of drugs and reduces stress hormones.
Although people might think aerobic exercise is all they need to do to stay physically active, adding strength training to fitness routine helps you live a longer life. Studies show that older adults who did strength training twice a week had a lower risk of dying. Weight training builds lean muscle mass, which increases resting metabolic rate, and also improves balance, protects our joints, and strengthens our muscles and bones. Weight training is key for allowing the muscles to have the strength and endurance for the body to move during activities of daily living.
Have a social network
Having strong emotional ties with friends and family protects us from isolation, depression and even mental illness. For human beings, love and intimacy are as essential as food and water. Spend more time cultivating connections with your parents, siblings, cousins, grandparents, friends, co-workers and neighbors. It takes a village to create a long happy life.
Your spirituality and personal faith are secret elixirs in your life. Faith allows us to find inner peace, accept life as it is and come to terms with the disparity between expectations and reality.
Don’t be lazy and avoid motivating your body when you stay motivated, you release energy and regain more energy to stay healthy and prevent many diseases as well as conditions. There is a tone of choices for you of different age and interest such as reading books or joining clubs like fund raising clubs or community development clubs.
Have regular sex
A large number of studies on longevity pointed out that those people who have sex less than once per month will have double risk of dying prematurely than those who have sex twice a week. Apart from health benefits, those couples who have a healthy sex life might be younger because sex can decrease stress, resulting in greater contentment as well as better sleep.