Add life to your years instead of years to your life
It’s no secret most people want to live longer, more fulfilling lives. While science is still in the process of discovering the “Fountain of Youth ”, the medical community has confirmed there are certain lifestyle patterns that could help you extend your lifespan by at least a decade.
No revelations here. Medical and expert opinion have been suggesting adopting the following ( basic) factors for a while, in order to live a long and healthy life.
Here are 5 habits (Spoiler alert: you know them all!!) that can help you live longer:
1. Eat Healthy
Not surprisingly this habit tops every list of recommended lifestyle changes. Your diet is strongly linked to longevity. Research has long suggested that following a diet which includes plenty of fruits, vegetables, whole grains, nuts, and healthy fats – and less sugar, red meat, processed food – brings a slew of benefits including a longer life.
Even if your diet is far from ideal, you can make smart changes (even 20% healthier choices), can affect good results, which kick in over time, and may reduce your risk of early death.
2. Exercise Regularly
Working out regularly is a boon for both your physical and mental health, boosting everything from cardiovascular fitness to mood and energy — so it’s no surprise that it can also extend your life
Most guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions, to reap health and longevity benefits.
Even light bouts of physical activity will reap you their rewards. As long as you cut back on sitting for long durations and are agile around the house (walking, gardening, cleaning etc.), it adds up to your health quotient.
And for those who have never exercised and say why bother now? It’s never too late to start. Do little bouts of physical exercise a day and feel the difference, plus it will add more quality and quantity to your years.
3. Maintain A Healthy Body Weight
If you’re already doing points 1 and 2, maintaining a healthy body weight is probably your reward. A healthy body weight means having a good Body Mass Index (between 18.5- 24.9), relatively measured.
Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer all of which can shorten your life.
4. Drink in Moderation
For years, moderate drinking was touted as a harmless — and maybe even healthy — habit. But recently, scientific opinion has begun to shift toward a more cautious stance on alcohol.
while each person’s risk-benefit analysis depends on his or her family and medical history, the medical community and research supports the idea that people should limit their alcohol consumption to avoid health problems and increase longevity.
Guidelines on moderate drinking suggest that women should have no more than a drink per day, and men should have no more than two per day.
5. Quit Smoking
In addition to causing lung cancer, cigarette-smoking is associated with serious health problems including mouth and throat cancers, heart attacks and strokes, making it a significant threat to longevity.
The best way to reduce your risk, of course, is never to smoke at all — but if you do, experts advise quitting as soon as possible to minimize threats to your health.