While there are no guarantees, you can improve your chances of living a longer life by making a few changes to your lifestyle.
Research has shown that people who eat well, exercise regularly and get enough sleep are more likely to live longer than those who don't. Here are the keys to living a longer life, based on the findings of dozens of studies.
1. Eat a Healthy Diet
Eating a healthy diet can help you to build strong bones, protect your heart, and reduce your risk for certain chronic (long-term) diseases. It also has positive effects on your mood, which can make you feel more relaxed.
Researchers have found that people who eat a healthy diet have a higher life expectancy than those who do not. This is because a healthy diet helps to prevent diseases, such as heart disease and cancer.
One of the best things you can do to live longer is to eat more fresh vegetables and fruit, such as avocados, apples, and pomegranates. Most Americans are not getting enough veggies and fruit in their diets, so this is an important step to improving your health.
In addition, eating a balanced diet with a variety of foods from each of the 5 food groups daily is key. These foods can provide different nutrients, keep your diet interesting and help to reduce your risk of disease.
2. Exercise Regularly
One of the most important keys to living a longer life is exercising regularly. It has many benefits including increased energy, better moods, stronger muscles and bones, and a reduced risk of heart disease.
If you’re a beginner, try incorporating simple moves into your everyday routine. For example, walking to work, jogging in place at the park, playing basketball with family or friends, doing stretches while watching TV, or taking the stairs instead of the elevator are all great ways to get some exercise without it feeling like too much of a chore.
Getting at least 150 minutes of moderate-to-vigorous exercise each week has been shown to boost longevity. If you’re not able to commit that much time, a 2021 study suggests just 11 minutes of exercise per day can make an impact.
3. Get Enough Sleep
Sleep is a critical component to your body’s overall health. The right amount of sleep helps to repair your brain and body, improve mood and mental sharpness, and promote healthy weight management.
The amount of sleep you need depends on your age and other factors, including how much activity you get during the day. However, most adults require seven hours or more each night.
New research shows that people who sleep less than six hours a night are at a higher risk of cardiovascular disease and diabetes.
Researchers surveyed over 173,000 American adults and asked them about their sleep habits. They scored the participants on five healthy sleep behaviors: falling asleep easily, staying asleep, getting seven to eight hours of sleep, waking up rested and not taking sleep medications.
4. Stay Stress-Free
Stress is a normal part of life but too much can have harmful consequences. If you can avoid stress from taking over your life it will be good for your health and your mental state.
Getting regular exercise and spending time doing activities you enjoy are also helpful for staying stress free. You can do this by trying something new like learning a new skill or a hobby that you're passionate about.
The trick is to remember to do it for yourself rather than relying on others to help you. This can be hard to do sometimes but it's well worth the effort.
As mentioned above, stress is a major factor in your overall health so it's important to find ways to manage it effectively. If you are struggling with your stress levels then talk to a professional who can teach you coping mechanisms and how to deal with stressful situations. They will be able to guide you in achieving a healthy balance between work and home life and help you feel calmer, happier and more energized.
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