Genetics determine only for 25 percent of a person’s life expectancy, much smaller than initially believed. Thus it turns out that environmental factors like diet and lifestyle are the key factors that lead to a longer, healthier, and happy life. You can choose to do plenty of things to “slow down” your biological clock and live longer, irrespective of your present age and health status. The famous proverb “A healthy mind resides in a healthy body” emphasizes the fact that only when we are physically fit, we can be mentally healthy. In fact, research has proved it’s never too late to start healthy habits.
Early to bed early to rise makes a man healthy, wealthy, and wise
Sleep is crucial for monitoring cell function and helping your body heal. The amount and quality of sleep influence your lifespan; sleeping too short (fewer than six hours) or substantially more (over nine hours) has been confirmed to put people at greater risk of death. For example, sleeping less than 5–7 hours per night is associated with a 12% greater risk of early death, may also cause inflammation and increase your risk of diabetes, heart disease, and obesity, leading to a shortened lifespan. While sleeping longer than 8–9 hours per night could lead to depression, low physical activity, and undiagnosed health conditions, all of which could also shorten your lifespan by up to 38%.
The asleep routine of 7–8 hours of sleep each night may help you live longer. It can help you ward off stress, depression, and heart disease. Stick to a regular sleep schedule, go to bed, get up at the same time each day, and try to shut down your electronics an hour before retiring, as the light from some devices can stimulate the brain. With this tip you can live a longer healthier life.
Eliminate Processed Food and Eat more healthy food
There has been a shift to consuming more processed foods, increasing added sodium, more saturated fat, more sugar, and less fiber, leading to cardiovascular disease, hypertension, cancer, and diabetes. Most of these salt, saturated fats come from restaurants and convenience foods, like baked goods, cured meats, and soup.
Eating clean and healthy more often, including foods high in fiber, green vegetables, and other ingredients, can increase your longevity. Green tea also has proven longevity cred because it contains powerful antioxidants known as catechins that help combat diabetes and heart disease. Also, stop consuming carbonated drinks. Instead, go for fruit juices that are healthy and nutritious. Again, try to stay hydrated as water deficiency can lead to other diseases.
Stop Stressing
When you’re stressed or angry, the stress hormone (cortisol) levels increase drastically, leading to adverse effects on your heart, metabolism, and immune system. High cortisol has been associated with more significant mortality. Like anger, stress takes its toll on your body and may actually shorten your life. So next time you feel angry, think about it this way-is it worth the cortisol? By trying to reduce stress, you can improve your health in the long-term and quality of life. With this tip, you can live a longer healthier life.
Do Some Exercise, Yoga, Or Meditation
Yoga helps a person manage stress, which is known to have devastating effects on the body and mind. The purpose of yoga is to build strength, awareness, and harmony in both the mind and body. It also:0
- increased flexibility
- increased muscle strength and tone
- improved respiration, energy, and vitality
- maintaining a balanced metabolism
- weight reduction
- cardio and circulatory health
- improved athletic performance
- protection from injury
Regular yoga practice assists in reducing stress responses in the body. Stress-related conditions such as high blood pressure and cardiovascular diseases significantly lower when the inflammatory response to stressors on the body is reduced. Meditation is also a useful component of reducing stress. When practiced together, yoga and meditation reinforce the connection between mind and body, improving mainly health and well-being. Several yoga styles merge meditation with the physical routines, which use controlled breathing throughout yoga poses. By simply unwinding, clearing the mind, and concentrating on controlled breathing, one can meditate without practicing yoga. Both yoga and meditation have proven health benefits when practiced regularly. With this tip, you can live a longer healthier life.
Quit smoking
Smoking is heavily linked to disease and early death. Quitting smoking can significantly improve your longevity — and it’s never too late to quit. Passive smokers may lose up to 10 years of life and be 3 times more likely to suffer premature deaths than those who never pick up a cigarette. One study reports that individuals who quit smoking by age 35 may prolong their lives by 8.5 years. With this tip you can live a longer healthier life.
Keep in mind that it’s never too late to quit. When you stop smoking, your blood pressure and circulation improve, and your risk of getting cancer decreases after that. Your family members will also benefit because they’ll no longer be exposed to dangerous secondhand smoke.
