Enjoy your life and live long, choices you make today for your health will help improve longevity
The way you care for yourself today will have an effect on your future health. However, does this mean to live long one has to sacrifice all the fun things they want to do? Does that mean following a long no-no list and living a bland life? Well, the notion of keeping yourself restricted is long outdated. Today there are plenty of choices that can help strike a balance as well as improve mental and physical wellbeing to boost longevity.
There are three pillars that are imperative to our health and wellbeing. Prioritising on these pillars will provide you the flexibility to live life with ease and minimal restrictions.
Pillar #1 Sleep
A good night’s sleep is a must. It is a key factor in protecting your cognitive health, strengthening and regenerating the immune system, lowering the risk of heart disease, maintaining healthy blood pressure, and reducing stress.
A study by the World Journal of Gastroenterology found that sleep deprivation is a contributing factor to inflammatory bowel disease. Better sleep has been linked to healthier calorie regulation. Your sleeping pattern has an effect on your appetite. When you have adequate sleep, your body is better able to regulate calorie intake.
Another study by the Journal of Sleep Research found that participants showed less emotional empathy when they hadn’t had an adequate night’s sleep.
As you age, there’s a change in your sleeping pattern. Your body releases melatonin (sleep hormone) early in the evening, you may find yourself tired as the sun sets. You may notice you wake up easily and receive less quality sleep.
Here are ways to improve and regulate your sleep cycle
- Avoid early evening tea and coffee.
- Avoid alcohol before bedtime. Even though it can make you feel drowsy, it can worsen the quality of your sleep.
- Spend some time in the sun. This will regulate your circadian rhythm and help you sleep better.
- If anxiety has gone through the roof disrupting your sleep, seeing a psychologist will be helpful. A psychologist can give you a number of mind techniques that will help sleep.
- Maintain a sleep pattern, sleeping and waking up on time will help maintain your quality of sleep.
Pillar # 2 Exercise
One of the most essential practices to protect your physical and cognitive function is to exercise regularly. The visible benefits that come along with exercise are a fit body, muscle gain, decreases the risk of falls, increases flexibility, and collagen production that reduces wrinkles.
For mental health, exercise is a mood booster. It has a positive effect on your emotions and can help prevents depression and anxiety to a greater extent.
The best form of exercise is walking every day for 30 minutes. Along with walking, a low-impact exercise circuit on alternate days will help build and maintain physical strength and muscle mass.
As you age, there is muscle loss and your body tends to become stiff. Regular exercise will help in strengthen your immune system and improve the quality of sleep.
Pillar #3 Socialising
Time flies away when you are having fun and there is nothing like spending time with your friends. Maintaining friendships, connections, relationships have a great impact on your cognitive and physical health. People will close relationships with their loved ones are linked to coping better with medical conditions.
Social life can lower the risk of dementia, depression, and loneliness. As you age it may be difficult to stay in touch with friends and family. But with internet being the indispensable tool, today we can stay in touch with our loved ones across the oceans.
It is never too late to reconnect with old friends and share a good laugh. You may not realise that talking to your friends or chatting with your neighbour is actually improving your longevity.
Sleep well, Exercise and Socialise – digitally or physically, these three pillars will help you live a long happy life.
