Living for long and staying healthy for your entire lifespan is not something you’d want to compromise on. While there are many medical myths and misconceptions, how do you focus on what works best, when it comes to maintaining good health? For those who believe health is wealth, here’s the secret to living a long and healthy life.
How to Live Longer and Better
#1 Frozen Foods are Just as Healthy!
When it comes to the intake of fresh fruits and veggies, a lot of people talk about how getting a balanced diet is impossible because these items are seasonal. But scientists have found that frozen fruits can be just as nutritious or even better for life-extending nutrients. British scientists have found fresh fruits can even lose nutrition after just 3 days in the fridge, while frozen fruits did not meet the same fate. Another study found that frozen blueberries contained more vitamin C than fresh fruits.
#2 Don’t Have Painkillers Regularly
Regular intake of painkillers such as naproxen and ibuprofen including OTC brands such as Advil, Aleve, and Motrin can raise the chances of suffering a heart attack or a stroke by as much as ten percent. This is as per a review by the US FDA advisory panel in 2014. Prescription strength versions increase the risk between over 20 and 50 percent. This is after just a few weeks of use. These drugs need to be reserved for severe pain and the lowest possible dose must be used for the shortest period of time.
#3 Sleep For 6-8 Hours At Least
Consistently getting less than six hours of sleep per night increases the chances of heart attack and stroke by 2x times, according to a meta-analytic review by the European Heart Journal. Yet another study found those deprived of sleep were 12% more likely to perish over a 25-year period than those receiving 6-8 hours of sleep each night. The National Sleep Foundation offers these tips to make sure you get good sleep:
- The room should be completely dark and the thermostat should be from 60 to 67 degrees.
- Exercising every day is important; it does not matter what time of the day one works out, just so long as it does not come in the way of rest.
- Sticking to a consistent sleep schedule is important just as going to bed and getting up the same time every day.
- Close your electronic gadgets like smartphones or laptops, as light from certain devices stimulates the brain.
- Replace the mattress if it is more than a decade old.
#4 Get Married
Staying happily married is great for health and longevity. The well known Framingham Offspring Study found married men were 46 percent less likely to die than never married men. This is in part due to the marriage’s well-known impact on the health of the heart. A 2014 study by NYU’s Langone Medical Center also found married men and women had a 5% lower risk of cardio diseases.
#5 Ripened Fruit is Healthier
While you won’t die from eating under-ripe produce, fresh research has shown completely ripened fruit extends the lifespan. For example, green bananas are low in fiber and higher in astringent tannins that can lead to digestive issues. Fully ripened pears and blackberries, similarly, have been found to have a higher concentration of antioxidants. In the case of watermelon, a deepening of the red color signifies more lycopene, which is an antioxidant that reduces the risk of heart disease as well as chronic cancer.
#6 Don’t Use Sugar
A diet high in sugar boosts blood glucose levels and plays havoc with the heart, by raising levels of LDL cholesterol while lowering HDL or heart-friendly cholesterol. This also increases the risk for cardiovascular diseases by 3x times. The American Heart Association indicates that women consume no more than 25 grams or six teaspoons of added sugar in a day and men no more than 36 grams or 9 teaspoons.
#7 Opt for Additional Vitamin D
Vitamin D, which results when the body is exposed to sunlight, has different health benefits. This includes the chances of a longer life. Too much vitamin D, however, can be just as detrimental as too little, according to a 2015 Danish study. Therefore, opting for the right amount is important. It is crucial not to rely on your time outdoor alone to get more vitamin D. Additionally, the rate of skin cancer rises as on ages. It is, therefore, important to limit exposure. The smart plans focus on asking if the individual would benefit from extra vitamin D in pill form. Copenhagen University researchers also discovered that optimal vitamin D levels are higher than 50 nano-moles per liter of blood but lower than 100.
#8 Try Green Tea
If you’re not a fan of coffee, another useful beverage to increase longevity is green tea, as it contains powerful antioxidant catechins that combat diabetes and heart disease. In a study of more than 40 thousand Japanese women and men, it was found that drinking 5 or more cups of green tea per day was associated with 12% decrease in mortality among men and 23% among women.
#9 Go For a Holiday
Taking a break from work and going on a vacation is essential for your well being. Not taking time to relax from work can be deadly. A study conducted on men with a high chance of coronary heart disease found those who failed to take yearly vacations were 32 percent more likely to be prone to a heart attack. In the Framingham heart study, women who vacationed one every 6 years were 8x times more likely to develop coronary artery disorders or cardiovascular disease such as heart attacks than women who vacationed twice a year.
#10 Eat Whole Grain Foods
The average American takes a single serving of whole grains in a day. But research has found that three or greater number of servings per day cut the overall death rate by 20 percent, according to Harvard University public health researchers. Having brown rice or oatmeals or opting for quinoa, barley or farro can also be a good idea.
#11 Have Spices Regularly
Consuming hot chili peppers adds longevity to one’s life. In an analysis in 2016 of the dietary habits of more than 16 thousand individuals over 23 years of age, those who ate hot peppers lowered their chance of dying by a whole 13%. If one is not a fan of peppers, just a little spice can have a lot of health benefits; this is on account of the fact that the body produces endorphins to reduce heat from capsaicin in the peppers. Those endorphins further reduce inflammation and pain.
#12 Drink Whole Milk
While nutritional advice generally focuses on how you should drink low fat or skimmed milk or even go for zero fat yogurts, research in 2016 in the journal known as Circulation found most individuals who consumed a lot of dairy fat had 50 percent lower chance of developing diabetes. Diabetes shortens your lifespan by as much as 8-10 years.
#13 Drink A Lot of Water
Staying well hydrated as seen in the coloration of the urine, can help prolong a healthier life. How is this so? Well, the consumption of adequate amounts of water helps to lower the risk of colon and bladder cancer and keep the kidneys in excellent condition. Researchers from Illinois University also found those who had more water ate 68 to 205 lesser calories per day.
#14 Drink That Coffee
Coffee can do more than just wake you up; it also brings down chances of developing diabetes, stroke and certain cancers. In a 2015 study published in Circulation, Harvard researchers found people consuming 3-5 cups of coffee in a single day had 15 percent lower chances of premature death as against those who don’t drink coffee. A cup should be around 8 ounces.
#15 Finish Eating Your Dinner Before 9 PM
Eating dinner late is not just bad for your waistline, it can also have a detrimental impact on the quality of sleep. It raises the risk of heart disease by 55% for men aged 45 to 82, as per a Harvard study.
#16 Eat Vegetables
A study of 73 thousand adults, mostly in the mid to upper fifties, found that vegetarians were 12 percent less likely to die than nonvegetarian meat eaters during a 6 year period. The study in 2016 published in JAMA Internal Medicine found mortality rates were lowest for pesco-vegetarians (or those who eat fish sometimes)followed by vegans who eat no animal products and Lacto-ovo vegetarian who consume eggs and dairy.
#17 Eat a Greek Diet
The Mediterranean diet, which relies on fruits, veggies, olive oil, nuts, and dish is one of the healthiest diets for overall longevity and health. Harvard researchers in the British Medical Journal in 2014 also discovered that those following their diet had longer telomeres. Telomeres are protecting the chromosomal damage and cap the end of DNA strands. Even those who sporadically followed diets reaped the benefits of these. Cutting the portions also helps to cut calories, which aids in weight loss.
#18 Consume Less Food
Those who eat less live longer. If you want to reach 100, you need to put down the fork. Researchers who have studied longevity hot spots around the world, such as Okinawa in Japan found that eating less plays a role in a long life. The oldest Okinawans stopped eating when they felt 80% full. An NIH funded study found that cutting back calories lowered insulin resistance, cholesterol, and blood pressure.
#19 Consume Less Alcohol
More than moderate consumption of alcohol leads to a shorter lifespan. More than one drink a day for women or two for men is not right. Cornell University researchers have found white wine glasses are better for serving wine in a lower quantity, as people using red wine glasses poured 12 percent more into the glass. Additionally, less wine is poured when the wine glass is on the table, rather than in your hand.
#20 Be Thrifty
Money can help individuals to live longer. A 2016 Stanford research study in JAMA found those whose income bracket was within the top one percent lived longer by about 15 years rather than those in the bottom 1 percent. This disparity is attributed to behaviors that are healthier in higher income groups. This includes those prone to less smoking and lower obesity rates.
#21 Enjoy Beauty
Whether you’re listening to divine music or viewing a beautiful natural phenomenon, this can boost the defense systems of the body from the University of California in Berkeley. That beauty and joy present higher levels of cytokines indicating the things we can do to experience these emotions from walking in nature to beholding art and losing the self in music.
#22 Get a Canine Companion
Research on the association between health and pet ownership indicate lower anxiety, blood pressure and improved odds of surviving a heart attack for those with pets. The American Heart Association has also cited a published report in Circulation that recommends that owning a four-legged friend is vital for reducing heart disease. Dog owners are also likely to be physically active and less vulnerable to the impact of stress.
#23 Discover Your Purpose
If you wake up looking forward to something, it gives you a sense of direction and well being. In a 2014 study published in Lancet, researchers discovered that those with the highest sense of purpose were 30 percent less likely to perish during the eight and a half year study period. Doing something that is socially relevant is important, as it is even correlated with extra years of life. This was found in studies where people who live in blue zones areas where the individuals live the longest.
#24 Believe in God
Attending religious services once a week has been shown to add between 4 and 14 years to life expectancy. This is according to researchers who study the blue zones.
#25 Maintain Excellent Standards of Food Purity
Close to three thousand Americans die from food poisoning on an annual basis, as per CDC. Even foods such as berries, raw tuna, sprouts, and cantaloupe can make you fall sick or die, if impure, says the US FDA. The action plan needs to focus on keeping the kitchen pristine, washing hands and utensils before and after handling food, separate cooked and raw foods, refrigerate perishable food quickly and cook food to an ideal temperature to kill deadly bacteria.
#26 People In Higher Altitudes Live Longer
Those living in higher altitudes tend to live for longer periods of time, as per a study by Harvard School of Global Health and the University of Colorado. Of the twenty healthiest nations in the US, many are in mountainous rocky regions. Researchers study lower oxygen levels may cause the body to adapt in ways that strengthen the heart and circulation. Eating a handful of nuts, for 5 times per week, reduces mortality risk from specific diseases.
#27 Eat Nuts
In a study in the EU of adults aged 55 to 69, those who ate 10 grams of nuts every day around 6 cashews or 8 almonds reduce the death risk from health-related causes by 23%. As far as specific ailments are considered, eating 250 gms of nuts 5x times in a week reduces chances for heart diseases by 29%. Further, it reduces respiratory disease risk by 24% and cancer by 11%, as per previous US studies.
#28 Laughter is the Best Medicine
Laughter helps to reduce stress, boost immunity, lower pain and improve blood flow to the brain. It affects blood vessels just like exercise, according to researchers from the University of Maryland.
#29 Get Social
Studies demonstrate how loneliness raises the risk of early death by 45%. It weakens the immune system and raises blood pressure while increasing the risk for stroke and heart attacks. In contrast, those with strong ties and social connections have as much as 50% lower risk of dying. This is as per a study in PLOS Medicine. Further, a 2016 study by researchers at California University, San Diego found that those who use social media channels like Facebook also live longer.
#30 Avoid the Hospital
A 2016 study by Johns Hopkins University found close to 250,000 patients died each year in hospitals from medical mistakes such as poor practices, conditions, misdiagnosis and drug errors. The best way to avoid a grave condition is not to enter the system, to begin with if you don’t need to.
#31 Read More
Scientific research has revealed the longevity benefits of reading, such as newspapers, magazines, and books. Half an hour a day of book reading has significant benefits for health, according to Yale scientists.
#32 Go For Annual Checkups
Don’t wait for annual checkups to consider health. A small problem could turn into a big illness by this time. In one study, scientists discovered less than 60% of those who developed unusual symptoms in the previous90 days had seen a doctor. Symptoms that point to cancer include unexplained weight loss of over 10 pounds (this could indicate cancers of stomach, lungs or esophagus), fever, excessive fatigue, changes in bladder or bowel habits, or unusual bleeding. Other symptoms that could indicate disease are as follows. Rough, dark skin patches indicate diabetes while a strange tongue color could signal acid reflux issues.
#33 Follow Safety Precautions
Just about one in 3 families have a fire safety plan. People underestimate the speed of fire, too. Most waste time figuring out what to do or trying to take their belonging with them. Getting out safely is what matters most.
#34 Resolve Family Disputes
When a lot of individuals stress about the small stuff, it is the nagging and worrying family disputes that can have the most terrible impact. It also puts longevity at risk. Chronic stress hastens the cellular deterioration. This free radical damage further causes premature aging and leads to a vast number of serious diseases. This is as per the longest running research from California University. Cell death is one of the strongest indicators of early aging and noted in several studies of early mortality.
#35 Take the Stairs
A study by University of Geneva researchers found that taking stairs rather than climbing the elevators reduces the risk of premature death by 15 percent. Additionally, a daily stair climb can lop off six months of brain aging, according to Concordia University, which studied 19 to 79-year-olds. Gray matter shrinks with age, but less so when people remain active.
#36 Drive Carefully
Nearly 1 in 5 traffic accidents and more than 400 thousand crash-linked injuries involve a distracted driver. Top distractions, according to researchers, are cell phones. A less obvious, but apparent risk is the touchscreen on the dashboard of the car.
In 2015 alone, more than 5,700 US adults and 236 thousand were injured in motor vehicle crashes. Per mile traveled, fatal crashes increase considerably starting at age seventy and are highest among drivers aged 85 years and older. If one feels unsafe behind the wheel, it might be time to look for alternative transport.
#37 Walk A Mile
What is the best prescription for a longer life? It is undoubtedly exercised. Doctors are literally prescribing it instead of medication. No pill can come closer to well being. Exercise is the key. It benefits the brain, mood, metabolism, heart, and skin. Even as little as 10 minutes of brisk walking can help.
The benefits of a brisk walk are real. A University of Pittsburgh research conducted on persons aged 65 and above found those whose usual walking speed was higher than one meter per second lived for a longer time period. While researchers suggest brisk walking is essential to increase survival, it even helps those who pick up speed over a course of a year.
#38 Get Alert
A 2016 British study found that sitting for 7 or more hours increases your risk of dying by 30 percent. Little lifestyle tweaks do not feel like much, but they have an immense payoff. Consider the potential of exercise for boosting up longevity. A couch potato’s lungs and heart carry 2 percent less oxygen then the rest of the body a year after age 30, while the same age person who burns 3 thousand calories per week through aerobic exercise will lose only half of 1% of his heart and lung capacity each year, until age 80 or 90. Since each cell in the body needs oxygen to function and stay alive.
Linked to heart disease, type II diabetes and a host of other conditions, obesity reduces life expectancy. The greater risk of dying is not limited to those technically obese. This is when individuals have a BMI of 30 or more. People with a BMI higher than 25 also have a higher death rate than people whose weight is within the healthy range, because they may indulge in unhealthy behaviors like smoking and eat excessively.
#40 Don’t Smoke
People who smoke for their adult lives expose themselves to toxic chemicals and die close to 10 years earlier than if they had never smoked. Quitting smoking can get most of your years back.
#41 Take Naps
Napping for around 30 minutes in a day can cut the risk of heart disease by up to 30%, as per research from the Harvard School of Public Health. Scientists suspect a daily nap reduces bodily stress hormones.
#42 Eat Nutritious Meals
Enjoy a diet rich in veggies and fruits, as well as whole grains, low-fat dairy products, and seafood. These food items deliver vitamins, heart-healthy fats, minerals and other nutrients that boost health and prevent diseases.
#43 Manage Stress
Chronic stress is the reason for a wide range of health conditions. Stress exerts adverse impact by triggering inflammation in the immune system. Massage, meditation, and gentle forms of exercise like yoga can help your body to become stronger.
#44 Floss Your Teeth
Flossing teeth each night can remove bacteria that otherwise leads to gum inflammation. The inflammation activates the body’s inflammatory response, raising blood pressure and increasing the risk of stroke and heart disease. This potentially damages the brain tissue and enhances the chances of developing disorders like Alzheimer’s.
#45 Staying Connected
People with strong social networks like family, groups, clubs, and friends last longer than those who are not connected with others. Unhealthy impact of stress hormone cortisol is lessened when there are friends and family to lean on.
#46 Turn off TV
Too much time in front of the television can seriously impact health. A 2010 research investigation showed people who watched 4 or more hours of TV in a day were 46% likely to die earlier than people watching less than 2 hours in a day. Even cutting back a little can prove really beneficial. Each additional hour one watches increases the risk of dying overall by 11 percent and dying from heart disease by 18 percent.
#47 Stay Out of the Sun
Avoiding too much sun can prevent skin cancer and keep you looking young by preventing fine lines, wrinkles and sagging skin. It’s never too soon to add sunscreen to your everyday skin care regimen. Look for SPF of 30 or more. Don’t focus only on your face. Sun damage spots and splotches on the chest and neck also make one appear older.
#48 Quit Smoking
Quitting smoking is essential and something one better does for health and lifespan. A study found that women who quit smoking by age 35 added around roughly 6-8 years to their lives. Kick the habit of quitting the cigarette can slow the disease and increase survival odds in smokers and is beneficial for those who have already received significant damage to their lungs such as COPD and early lung cancer.
#49 Go for a Jog
All the things one hears about living longer generally revolve around exercise. Aerobic exercise like running is critical for getting the blood pumping and the heart working. Recent studies have shown that a 60-minute run adds 7 hours to live and up to 4 hours per week. People who have 25 to 40 percent reduced the risk of early death and live around three years longer, according to the study. People who run are healthier in general. Running has its own health benefits. It helps to burn off or keep blood sugar at normal levels. This preserves the health of your kidneys, eyes, nerves and blood vessels. Running also regulates the blood pressure, besides increasing lung capacity, reducing stress and increasing bone density.
#50 Eat More Plant Protein
A recent Harvard study found people who ate a diet high in processed meats like hot dogs were at the risk of death more so. But those who ate protein from plant resources have a lower risk of heart-related diseases and deaths. For each 3 percent addition in calories from plant protein, there was a reduction in death risk by over 10%. Plant proteins supply 9 different types of amino acids that the body cannot make on its own. Unlike animal proteins, plant-based proteins can help to lower blood pressure, heart disease risk or even cancer.
#51 Find Ways to Shut Out the Stress
The impact of stress on overall health is massive, so reducing the stress is a way to lower the risk of different deadly diseases. A University of California study found chronically stressed women had lower levels of klotho, a hormone regulating the aging process. Another study found stress increased chances of stroke and heart attack. Stress also leads to chemical changes in the body that causes free radicals to be released. This can cause damage to organs, run blood pressure, resulting in emotional changes, and damaging genes resulting in a mutation that raises chances of cancer or psoriasis. Reducing stress can also boost sleep and interpersonal relations. It can also prevent drug and alcohol abuse. It lowers stress hormones as well.
#52 Pump iron
Aerobic exercise is all one needs to stay physically active, but adding strength training to the fitness routine to help in living a longer life, as per Harvard Med School. A recent Penn State study showed that older adults who performed strength training twice in a week had a lower chance of dying. Weight training leads to the buildup of muscle mass and increases resting metabolic rate, improving the balance, protecting the joints and strengthening the muscles and the bones. One can use weight training, or resistance training, bands, free weights, calisthenics or weight machines to reap benefits. Weight training is the key for permitting muscles to strengthen and get endurance for the body to move during daily living activities.
#53 Eat Fish
Consuming healthy fish is a critical part of a life-extending diet. Consuming fatty fish such as salmon twice a week boosts the intake of EPA and DHA omega 3 fatty acids. According to a national health survey, a majority of US citizens are deficient in DHA and EPA Omega-3 and this impacted longevity. A Harvard study showed those having high amount of healthy fatty acids in fish oils were 27% less likely to die and had a 35% lower risk of dying from heart diseases.
#54 Feel Young
Remember age is just a number and you’re only as old as you feel. Feeling younger may help individuals to live longer. Our attitude towards age impacts how healthily we live. If one cannot embark on a major fitness regimen, any amount of movement can serve to prolong life. Even simple things such as walking around or doing a light activity like household chores can reduce the risk of dying.
#55 Stock Up on Berries
Berries are one of the best sources of antioxidants and can prevent cell damage due to aging. Berries of different kinds have high levels of anti-inflammatory phytochemicals and antioxidants. These can alter cellular function by reducing inflammatory and oxidative stressors. These bioactive properties can delay or prevent brain aging. This can also prevent age-based cognitive decline besides cancer and heart disease.
#56 Keep Your Brain in Active States
The brain also needs exercise. Giving it a mental workout reduces the risk of Alzheimer’s and dementia. Studies have also demonstrated that keeping the brain stimulated leads to improved cognitive functioning. The best ways to keep the brain sharp and active is practicing activities that focus on the mind. Learning new things or expanding one’s knowledge of the profession also helps a lot. Social engagement, puzzles, and hobbies keep the brain working and ensure effective problem-solving.
#57 Stretch Occasionally
As per research, how far one stretches can be an indication of how stiff the arteries are, which is a risk factor for cardiovascular diseases. A host of health problems can be averted by adopting safe and convenient forms that include stretching. Flexibility and stretching exercises also help in alleviating joint problems, minimizing the risk of arthritis and lead to fewer chances to exercise. It is also perfect for fall prevention. Close to 1 in 4 people over the age of 65 experience a massive fall every year. This is a major cause of death. Dance and yoga can also improve the ability of the body to balance effectively.
#58 Thinking Positively
A positive outlook on life has been shown to increase longevity and the lifespan. A recent Harvard study found that levels of optimism impact different health issues and the most optimistic people had a 16% lower risk of death from cancer. Additionally, they experienced a 38 percent lower chance of suffering from heart disease or respiratory disorders. There’s also a 39 percent risk of dying from stroke. Having a positive outlook makes it more likely to engage in healthy behaviors like eating right and exercising, but it is also connected to lower inflammation levels.
#59 Being Pro social
The health benefits of helping others also benefit individuals. Research by a University of Michigan researcher found that volunteerism predicted a longer life. Volunteerism increased life length only when it was done for altruistic reasons. The connection is being explored, but according to Harvard Med School, volunteering lowers blood pressure, reduces stress and depression.
#60 Look After Your Oral Health
The condition of the teeth could reflect overall health, so daily flossing and brushing can extend one’s life. Studies have shown a link between risk of death and poor oral health; gum disease has also been associated with heart disease, mouth cancer, and diabetes. There is a connection but it is still being explored. Healthy teeth lower the bad bacteria in the body and permit a fuller, diverse diet. This improves overall health.
#61 Avoid Soda
A Harvard research study found consuming soda and other sweetened drinks is associated with a higher chance of metabolic syndrome and type 2 diabetes as well. When the body is fueled, it performs better; drinking sugary beverages can be a real deterrent for those who want good fuel. It also contains sodium, additives, dyes, and chemicals. Strong evidence suggests sugar-sweetened soft drinks lead to diabetes, metabolic syndromes, obesity and heart disease. Soda can damage tooth enamel, leading to dental problems.
#62 Age Gratefully
Aging gracefully is not enough; you have to age with gratitude too. It is important to think of life in positive terms, especially if it is long. Research proves that gratitude increases a sense of well-being. Successful aging puts a positive spin on the process. This helps to prioritize what is important, and whether one thinks of a long life in positive terms to reduce stress, remain active and stay well.
#63 Find Moments You Can Revel In
If you stick around the planet earth for longer, try enjoying the beauty of the world, and savor each moment. This helps to reduce inflammation and reduce the risk of diabetes, heart disease and Alzheimer’s. One of the most important ways to reduce physical health problems is to stay happy. Perhaps the most important way to create meaning in life as one age is to keep a sense of awe. The world is a place where you can experience moments that truly touch your soul.
#65 Eat a Clean Meal
The best strategy for a long life diet is to eat cleanly, with natural foods. Clean eating can help live a long life. Eat veggies rich in orange, yellow and green hues. Lots of spices and fresh herbs including ginger, garlic, turmeric, and cinnamon are a great choice for those who want to enjoy a healthy diet. Try meat, dairy and processed meats in a small amount. Consume plenty of berries but choose fruits in moderation. Limit sugar.
#66 Play With Your Kids
Having kids can positively influence how long one lives. A recent Swedish study found men and women lived past 60 if they had children. The connection between having children and living longer was even stronger for unmarried individuals. This association was stronger for the non-married, suggesting the power of social support. Those who reap the benefits of being grandparents can live more than 10 years greater than those who don’t. Besides being active physically, grandkids also provide the elderly with the benefits of social connections. A key to living longer is to take the time to nurture all kinds of social attachments.
#67 Experience the Beauty of Nature
From taking a walk in the park to enjoying the vistas of nature, mental health is greatly benefited by going green. Research has shown exposure to nature can undo mental health issues and a Harvard study further found those who live in areas with lush verdant natural beauty and green areas have lower mortality rates by 12%. Researchers think it is essential to help clean the air and reduce the pollution to live in a green area.
#68 Maintain a Healthy Weight
Being overweight or suffering from obesity is life shortening. You can suffer from diabetes and heart disease. Having extra shape around the middle, which means a waist higher than 39.4 inches for women and 47.2 inches for men was linked to death, according to a European study. People need to reduce their chance of insulin resistance. Whenever they eat, the sugars bringing in energy need to go somewhere. Exercise and a nutritious diet can help avert it from accumulating to the midsection.
#69 Get Enough Calcium
As one gets older, bones become brittle and there are greater chances of falls and broken bones which can lead to issues like exercise, infection and excessive injury. These potential life-threatening complications need to be kept at bay by ensuring the bones are healthy with calcium. Calcium is essential for bone health, as bones store calcium for when the body requires it. Doctors recommend cheese, milk and dairy products as well as nonvegetarian sources of calcium. For vegan diners, it is important to opt for dark leafy greens, broccoli and green beans.
#70 Indulge in Dark Chocolate
Eating nutritiously has its high points and dark chocolate is one of them. Dark chocolate has anti-aging properties and protects against fatal heart attacks. Those who drank hot dark chocolate every day for over twelve weeks had better, younger looking skin texture, due to anti-inflammation. Dark chocolate helps to improve blood lipids by increasing the level of HDL cholesterol. Dark chocolate can improve blood lipids by helping to increase levels of HDL cholesterol. Elevated HDL is good for the heart and anti-cancer impact. Check for chocolate that is a minimum of 70 percent cacao.
#71 Nurture The Mind-Body link
Science is starting to understand the health benefits of mind-body connections, including the practice of meditation. A study by California University researchers found that post a three-month retreat, participants had a 30 percent increase in an enzyme that protects against aging and cell damage. A research study found that meditation which focused on kindness can reduce cellular aging. Meditation also improves the ability of the brain to concentrate and focus better,
Singing is possibly one of the best ways to live a long life. Studies of cancer patients found singing could help the immune system and boost the heart rate through the deep breathing done by singers. If you sing with others, you also reap the benefits of a social connection. A study from Finland showed that singing in a chorus had a positive impact on older adults quality of living and promoted optimal functioning. Research shows listening to music lowers stress, improves cognitive function and reduces the heart rate.
#73 Connect on Social Media
While a lot of studies point to how social media benefit you, not many people realize that it can impact long-term well being and connectedness. Researchers found interacting on social media increases the feel-good hormone oxytocin and can boost longevity as long as time is spent on supportive activities.
#74 Grow Plants
If you want to reap the benefits of green living, try growing plants. A research study from Georgia University revealed over five decorative houseplants including ferns, waxy leaves as well as English ivy reduced the volatile organic compounds in indoor air. These pollutants can lead to all sorts of health issues from neurological problems to cancer and lead to over 1.6 million deaths in a year. Filling your house with plants can purify the air and boost longevity.
#75 Take Time Off For Yourself
Setting aside even minutes for what one enjoys is the mind-body strategy for lowering stress and making life more purpose oriented. Take the time out for yourself in a day and reduce stress. Read quietly, enjoy a yoga class or just watch your favorite television program.
#76 Choose Foods Wisely
Opt for at least 5 servings of fruits and veggies in a day. When filling a plate with fruits and veggies choose from a complete color palette. For more health benefits, aim for close to 9 servings in a day. Choose vegetable soups and veggies or fruit salads. Whenever possible, opt for polyunsaturated and monounsaturated fats. Trans and saturated fats should be given a miss. If you don’t have coronary artery disease. the AHA recommends foods rich in Omega 3 Fatty Acids, like salmon, mackerel or trout twice a week. If one has documented coronary artery disease, limited amounts of EPA or DHA under medical supervision are avoidable. Choose whole grains for better digestion and longer life too.
#77 Never Overcook Meat
Don’t overcook poultry, fish or red meat as this causes the buildup of carcinogens. Cut off fats before grilling to avoid charring. Try gentle steaming, sauteing and braising foods in liquid instead. Grilling veggies are fine.
Thus, all these tips for nutrition, exercise, and healthy habits can help you on the road to a long life and prolong your lifespan. Make sure you follow the tips as per your unique body chemistry and medical history. Do take care of your health in these ways and cherish life, for it is a gift that is precious and must be taken care of.