Do you want to live longer? If yes, then this article is just for you. Do you know that staying healthy helps you live longer? These are few ways to stay healthy and increase longevity.
1. Avoid overeating
The link between calorie intake and longevity currently generates a lot of interest.
Studies of human populations renowned for longevity observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease
What’s more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans
That said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature, and a diminished sex drive
Eat the right amount of food to live longer
2. Eat more nuts
Nuts are nutritional powerhouses.
They’re rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer
One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death
Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying.
3. Eat plenty of healthy plant foods
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.
For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration
These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C
Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death
The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases
What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption
Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.
Overall, eating plenty of plant foods is likely to benefit health and longevity.
4. Stay physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life
As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life
Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity
A recent review observed a 22% lower risk of early death in individuals who exercised — even though they worked out less than the recommended 150 minutes per week
People who hit the 150-minute recommendation were 28% less likely to die early. What’s more, that number was 35% for those who exercised beyond this guidance .
Be active, exercise more live longer.
5. Don’t smoke
Smoking is strongly linked to disease and early death
Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette
Keep in mind that it’s never too late to quit.
One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years
Quit smoking add more years to your Life.
6. Moderate your alcohol intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death
Wine is considered particularly beneficial due to its high content of polyphenol antioxidants.
Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits
It’s important to note that no strong research indicates that the benefits of moderate drinking are greater than those of abstaining from alcohol.
In other words, there is no need to start drinking if you don’t usually consume alcohol.
7. Prioritize your happiness
Feeling happy can significantly increase your longevity
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period
Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later .Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts
8. Avoid chronic stress and anxiety
Anxiety and stress may significantly decrease your lifespan.
For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer
Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts
If you’re feeling stressed, laughter and optimism could be two key components of the solution.
Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life. Keep a smile!!
9. Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 50% longer
In fact, having just 3 social ties may decrease your risk of early death by more than 200%
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan
Finally, one study reports that providing support to others may be more beneficial than receiving it. In addition to accepting care from your friends and family, make sure to return the favor.
10. Be more conscientious
Conscientiousness refers to a person’s ability to be self-disciplined, organized, efficient, and goal-oriented.
Based on data from a study that followed 1,500 boys and girls into old age, kids who were considered persistent, organized, and disciplined lived 11% longer than their less conscientious counterparts
Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems
This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health
Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.
11. Drink coffee or tea
Both coffee and tea are linked to a decreased risk of chronic disease.
For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer’s and Parkinson’s
Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers
Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of 400 mg per day — around 4 cups of coffee
It’s also worth noting that it generally takes six hours for caffeine’s effects to subside. Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.
12. Develop a good sleeping pattern
Sleep is crucial for regulating cell function and helping your body heal.
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened lifespan).
On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan.
Living long is essential for everybody. Kindly leave your comment, like and follow for reliable articles. Thank You.
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