16 Proven Habits To Make Your Life Longer
For years, people have tried to come up with the secret to a longer life.
Some believe in the miracle water that would bring health, beauty, and youth to the person who will drink it.
Research shows the key to living a longer life is intentionally developing healthy habits and integrating them into daily life to ensure the quality of life is improved.
Here are the habits leading to long life;
1. Don’t Smoke
The National Institute for Health establishes smoking causes at least 30 percent of cancer deaths in the United States and remains the most prevented.
Estimates show smoking decreases life expectancy by a decade as smoking increases conditions like heart attack, stroke, and blocked blood vessels.
2. Regular Physical Activities
Regular physical activities reduce the risk of heart diseases, stroke, hypertension, and diabetes, therefore, increasing life expectancy.
Also, it helps with weight management and improves sleep patterns.
Health professions recommend 30 minutes of moderate-intensity on most days.
3. Get Enough Sleep
Getting enough sleep every night is important as it heals and regulates your body’s cells.
Little sleep causes an increased risk of early death, diabetes, heart attack, and obesity. To increase longevity, it is good to have enough sleeping hours.
Also, too much sleep reduces physical activity and causes depression.
4. Eat Balanced Diet Food
A balanced diet containing vegetables, fruits, and whole-grain products helps in maintaining the ideal body weight.
In turn, reduces the risk of chronic diseases and increases longevity.
Also, a balanced diet helps in boosting energy levels.
5. Reduce Stress
Stress is in everyday life, it is how we deal with it that determines if we increase or decrease our lifespan.
Laughing more and being positive in life can reduce stress, therefore, increasing life expectancy.
Studies show pessimistic people have a 42% higher risk of early death compared to optimistic people.
6. Limit Alcohol Intake
Liver cirrhosis and car accidents are the leading health risks of alcohol overindulgence.
Maintaining a moderate alcohol intake helps prevent diseases and premature death.
Also, a moderate intake of red wine has been shown to boost the immune system, reduce the risk of stroke, heart diseases, and diabetes because it contains antioxidants.
However, if you don’t drink you don’t have to start.
7. Eat More Nuts
Besides being affordable and available, nuts are rich in protein, antioxidants, and fiber.
Nuts are also a great source of vitamins and minerals like potassium, magnesium, folate, and niacin.
Cashews and walnuts contain healthy fats and reduce the risk of diabetes, heart diseases, and high blood pressure which decrease life expectancy.
8. Avoid Sitting for Long
Study shows if people sat for less than three hours daily, life expectancy would increase by two years.
Researchers also discovered exchanging 30 minutes of sitting for light movement decreases the risk of early death by 17% and 35% if the intensity increases.
9. Drink More Water
Besides helping the body stay hydrated, water helps in weight loss.
Also, prevents kidney damage by regulating fluid in the body preventing kidney stones and other problems hence increasing life expectancy.
10. Floss Daily
New York University study showed flossing daily reduced the amount of gum disease-causing bacteria in the mouth and increased life expectancy.
The bacteria enter the bloodstream and trigger inflammation in the arteries which could cause heart attacks.
11. Be Self-Disciplined
Self-disciplined people are organized, goal-oriented and efficient therefore avoiding unnecessary risks.
They are responsible for their health and take steps to improve themselves which in turn reduces stress and increases life span.
12. Avoid Over Eating
One of the regions with the longest life expectancy is Okinawa, Japan where it is custom to eat until you are 80% full.
The reduced food intake reduces the risk of weight gain and chronic diseases like heart attack and diabetes which cause shorter lifespans.
13. Eat Plant-based food
Eating a variety of plant foods such as fruits, nuts, vegetables, whole grains, and beans reduces the risk of diseases and increases longevity.
Foods grown on plants have more vitamins, minerals, and antioxidants which increase health and life span.
14. Be Happy
Laughing dilates blood vessels by 22%, increasing blood flow and reducing blood pressure.
Also, it has a positive psychological effect like easing symptoms of depression and reducing stress.
Finding something to make you happy each day is crucial to a longer life.
15. Drink a Cup of Coffee and Tea
Although considered unhealthy, coffee can lower the risk of type 2 diabetes, heart disease, and certain cancers.
Green tea may decrease the risk of cancer, diabetes, and heart disease because it contains polyphenols which help increase longevity.
16. Try Turmeric
Turmeric contains a compound called curcumin which has anti-inflammatory and antioxidant properties.
These properties help maintain brain, heart, and lung function.
Also, protects against cancer, therefore, increasing lifespan.
Living longer and living healthier doesn’t always correlate.
The goal is to live a quality life free of chronic illness associated with hospitalization and expensive care.
Following the above healthy habits leads to a healthy and long life.