For ages, the human race has been striving to unlock the secret to longevity. Several research studies have been conducted for establishing ways to live longer and healthier. While genetics has a key role to play, a healthy lifestyle is equally important to increase your life expectancy. Wouldn’t it be easier to incorporate a few positive changes in everyday life to stay healthy and live longer? Let us list some simple lifestyle tips that can make all the difference.
Load on antioxidants
Disease and aging are mainly induced due to damage caused by free radicals. This can be prevented by loading on antioxidants. The best food sources of anti-oxidants include leafy green vegetables, berries, nuts, grapes and herbs like turmeric, cinnamon, and rosemary. Make these a part of your daily diet and experience the difference, both in the way you look and feel.
Focus on plant-based foods
A plant-based diet that includes vegetables, fruits, whole grains, nuts, and seeds decreases health risks and promotes longevity. These foods are high in nutrients and antioxidants such as carotenoids, polyphenols, vitamin C and folate. Together, these potent substances bring down the risk of life-threatening conditions such as heart disease, metabolic syndrome, cancer, and even brain deterioration.
Although you may be taking a balanced diet, nutritional gaps may still be there. Get periodic health assessments from an expert to identify where you lack and cover it up with supplements. For example, if you are not soaking up enough sunlight, you may suffer from a deficiency of vitamin D. This is a vital mineral that keeps you in good health and can be easily restored with supplementation. Similarly, increase your intake of probiotic foods.
Maintain an ideal weight
People who are fit are more likely to live longer than those who are overweight or obese. The best thing to do is to maintain an ideal weight by eating right and following a regular exercise regime. The secret lies in avoiding overeating and cultivating healthy eating habits, as this article explains. Also, make sure that you have an established exercise routine, whether it involves brisk walking, cycling, swimming, aerobics or any other activity you enjoy.
Keep stress at bay
While exercise and healthy eating will keep you physically fit, meditation and mindfulness keep you healthy in mind. Living longer is not just about being healthy in the body but also keeping stress away. Of course, modern lifestyle is full of stress but you can try some holistic therapies to keep it in check. Be in touch with nature and try deep breathing, yoga and tai chi to restore mental peace and balance.
Another tip to live longer and healthier is to get enough sleep. Ideally, six to eight hours of sleep is considered as the optimal level. This is because of the body repairs and rejuvenates itself during sleep. While you should try to take seven hours at night, a short nap during the day can do you good. However, sleeping excessively may do more harm than good.
Steer clear of unhealthy habits
Needless to say, unhealthy habits like smoking and boozing can lower your life expectancy to a considerable extent. Besides elevating the risks of multiple health conditions such as cancer, heart disease, and diabetes, they can also take a toll on your skin and make you look older than your years. Similarly, you should avoid the intake of unhealthy fats and processed foods as well.
Undoubtedly, taking good care of your body is the secret to living longer but there is also a need to strive for spiritual growth. People who attend religious service or volunteer for social causes tend to be happier and more positive. They also have lower rates of health issues and lower mortality rates. Not only does spiritual growth helps you keep fit in the body but heals the mind and ensures mental health too.
Nurture your social circle
People who follow an isolated lifestyle are more susceptible to problems such as anxiety, depression, and stress. These can translate into a higher risk of health conditions such as hypertension, heart disease, obesity, and poor immunity. Therefore, it is best to have a social circle and nurture relationships with family, friends, and colleagues. Providing and accepting support definitely has a positive impact.
These simple lifestyle changes can have a far-reaching impact on your health and help you extend your lifespan as well. The best part is that these are easy to embrace as habits and are capable of making you a happier and more fulfilled individual.