admin Seven healthy habits that will help you live longer
How to live longer and healthy. Some research estimates that genes are responsible for 25% of an individual’s lifespan variance, while environmental and lifestyle factors may determine the remainder. For example, with similar healthy habits, such as abstaining from smoking and maintaining a good weight, those who lived the longest into their 90s and hundreds — were less likely to develop age related chronic diseases, such as high blood pressure, myocarditis, heart disease, cancer, and diabetes.
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How to live longer and healthyMove
Not surprisingly, exercise is beneficial for the body. But in addition to keeping your body strong and fit, regular physical activity – even in small amounts – can extend your life span. Exercise has been shown to reduce the risk of age-related diseases such as cardiovascular disease, diabetes, stroke, and some types of cancer while strengthening your bones and muscles and increasing your overall life expectancy. Meanwhile, studies have linked sedentary lifestyles to an increased risk of premature death. The CDC recommends at least 140 minutes of the moderate activity each week, but you’ll enjoy the benefits of exercise with smaller amounts. For example, one study found that just 15 minutes of physical activity per day can increase life span by three years. The research has also shown that exercise can slow down and reverse aging at the cellular level.
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Quit smoking
The smoking is the leading cause of preventable death in the United States and has been linked to disease in nearly every organ in the body. On average, smokers die approximately ten years earlier than non-smokers and have three times the death rate. However, it is not too late to quit smoking. Quitting smoking can add up to 10 years to your life and reduce your risk of disease or death from a heart attack, heart disease, stroke, lung cancer, and various types of cancer. And the younger you are, the better! Smoking cessation before age 40 has been found to reduce the risk of death from smoking-related diseases by about 90%.
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Drink in moderation
The excessive alcohol consumption can increase the risk of heart disease, liver disease, high blood pressure, and certain types of a cancer all of which can lead to a shortened life span. According to a study, adults who drink 14 to 25 drinks per week can shorten their life expectancy by 1 to 2 years, while those who drink more than 25 drinks may shorten their life by four to five years. If you drink, moderation — one drink a day for women and up to two drinks a day for men — is key to reducing these negative health consequences. Some of the research suggests that light to moderate drinking (mainly wine) may reduce the risk of heart disease or stroke. The research suggests that even the moderate drinking can be harmful, so there’s no reason to start drinking if you haven’t already.
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Reduce stress
While the stress is an inevitable part of life, increased anxiety and worry can take a toll on the body and disrupt all of its processes. Research shows that chronic stress can increase the risk of depression, anxiety disorders, heart disease, high blood pressure, diabetes, infections, and obesity and shorten life expectancy. According to one Finnish study, for example, severe stress reduced the lifespan of both men and women by more than two years. There are multiple ways to manage stress and protect your mental health, from travelling, journaling and yoga to therapy and meditation.
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Stay connected
Friendships and relationships are more than just emotional gratification; They are also suitable for your physical health! A clinical review of nearly 140+ studies found that individuals with strong social networks, on average, had a 50% greater chance of survival compared to those with the less social support. In fact, according to a study, the health risks of social isolation are equivalent to smoking 15 cigarettes a day and are more important than obesity or inactivity. Strong, meaningful relationships can increase happiness and overall life satisfaction, reduce stress, and improve overall health. Being so supportive of others can be good for your health, so prioritize friends and loved ones.
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Get enough sleep
The regular sleep schedule is also crucial to your body’s overall function. Multiple studies have shown that inadequate sleep is linked to severe health conditions, including high blood pressure, inflammation, diabetes, cardiovascular disease, and obesity — all of which contribute to shortening life. On the other hand, extra sleep can also harm your health, increasing the risk of stroke and heart disease. To improve longevity, try to go to bed simultaneously each night and aim for at least 7 to 8 hours of sleep.
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Eat a healthy diet
Many people think of their diet in terms of short-term health goals, such as losing weight or improving digestion. But what you eat now can severely impact your life in the long run, including its duration. Eating a healthy diet rich in some fruits, vegetables, fiber, and whole foods has been shown to protect against inflammation and chronic diseases, such as heart disease, diabetes, obesity, high blood pressure, and some types of cancer that cause the majority of premature deaths. . One study estimated that more than 400,000 deaths in a calendar year could be prevented by improving diet. Even small changes in diet can do the trick; Improving diet by only 20% was found to reduce the risk of the premature death by 8 to 17%. While there is much debate about foods that increase longevity, it is best to focus on incorporating a variety of a whole, unprocessed foods into most meals. That generally means eating plenty of vegetables, fruits, whole grains, nuts, and legumes and reducing refined sugars as much as possible. Some research also shows a link between the Mediterranean diet — an approach that focuses on fish, fruits, vegetables, olive oil, the whole grains, and the legumes and longevity, as well as a lower risk of the heart disease and diabetes.
