Introduction
Living a long and healthy life is something that many of us strive for. But what if there were simple everyday habits that could help us achieve this goal? According to experts, there are certain habits that can help us live longer and healthier lives. Eating the right foods and avoiding unhealthy ones is one of the most important habits to adopt. Eating the right foods can help reduce the risk of chronic diseases, which are the leading cause of death in the United States. Eating the wrong foods can increase the risk of developing chronic diseases. In this article, we will discuss some of the everyday habits that can help you live longer, according to experts. We will also discuss some of the foods that you should eat and those that you should avoid in order to maximize your health and longevity.
Everyday Habits That Make You Live Longer, Say Experts
Want to live a longer, healthier life? Experts say that making small changes to your everyday habits can have a big impact on your longevity. Here are some of the best habits to adopt to help you live longer, according to experts.
Eat Healthy Foods
Eating a healthy, balanced diet is one of the most important things you can do to increase your lifespan. Eating plenty of fruits, vegetables, whole grains, and lean proteins can help you maintain a healthy weight and reduce your risk of chronic diseases like heart disease and diabetes. Avoid processed and sugary foods, as well as foods high in saturated fat, to help you stay healthy and live longer.
Exercise Regularly
Regular physical activity is essential for a long, healthy life. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, five days a week. Exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall mental and physical health.
Get Enough Sleep
Getting enough sleep is essential for a long, healthy life. Aim for seven to nine hours of sleep each night to help your body and mind stay healthy. Not getting enough sleep can increase your risk of chronic diseases, such as heart disease and diabetes, and can also lead to mental health issues like depression and anxiety.
Manage Stress
Stress can have a negative impact on your health and can even shorten your lifespan. Make sure to take time for yourself each day to relax and unwind. Try activities like yoga, meditation, or deep breathing to help you manage stress. You can also talk to a therapist or counselor if you need help managing your stress.
Stay Connected
Staying connected with friends and family is important for your mental and physical health. Make time to connect with your loved ones, whether it’s through phone calls, video chats, or in-person visits. Having strong social connections can help reduce stress and improve your overall wellbeing.
Eat This, Not That
When it comes to eating for longevity, it’s important to make smart food choices. Choose foods that are high in nutrients and low in unhealthy fats and added sugars. For example, opt for whole grains instead of refined grains, and choose lean proteins like fish and chicken instead of red meat. Eating a healthy, balanced diet can help you live longer and stay healthier.
Adding years to your life is one thing—but what about your health? “Many might agree that ‘healthspan’ can be defined as the period of one’s life that one is healthy,” says Tim Peterson, PhD, assistant professor in the Department of Medicine at Washington University in St. Louis. “However, being ‘healthy’ means different things to different people. A better definition might include being free from serious disease.” Here are five habits that can help prevent disease and add years to your life. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Research shows that a healthy diet can add ten years to your lifespan. “We’ve all heard it before: to be as healthy as you can be, choose a healthy diet,” says Robert H. Shmerling, MD. “And while that’s easier said than done, the impact of improving your diet may be large. That’s according to a recent study that estimated the impact of dietary modifications on premature cardiovascular deaths in this country. The verdict? More than 400,000 deaths each year could be prevented with dietary improvement.”
Getting enough sleep (at least seven hours a night for adults) is crucial for health and happiness. “The shorter you sleep, the shorter your life span,” says sleep scientist Matthew Walker, PhD, author of Why We Sleep. “The old maxim: ‘I’ll sleep when I’m dead’ is therefore unfortunate. Adopt this mindset, and you’ll be dead sooner and the quality of that (shorter) life will be worse.”
Managing stress can add years to your life, experts say. “A lot of people have felt on a gut level that stress makes us age faster, and our study shows that that is true,” says Yale psychiatrist Zachary Harvanek, MD, PhD.
Research shows just 11 minutes of exercise a day can impact your longevity. “There is no least amount of exercise you need to do,” says William E. Kraus, MD, professor in the division of cardiology medicine at Duke University. “It turns out that anything is better than nothing.”
“For overall well-being and longevity, interactive sports, where there is some camaraderie, are best,” says James O’Keefe, MD, director of preventive cardiology at the St. Luke’s Mid America Heart Institute. “You don’t have to go to the gym, put headphones on and slog through a 45-minute treadmill session. Find whatever is enjoyable to you.”
Maintaining social relationships with family, friends, and community is strongly linked to a longer life. “Social connections like these not only give us pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking,” says Harvard Health. “Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer.”
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