Everyone wants to live a long and healthy life. Few people do. Not everyone is blessed with good genes or lives in an area where they can avoid pollution, excess weight, bad diets, stress, etc.
However, there are steps anyone can take to achieve their goals of living longer and healthier.
All you need to do is follow these steps, modify them to fit your lifestyle, and you will find that living longer is not as difficult as it sounds.
1. Reduce stress in your life
Stress causes the release of chemicals in the body called cortisol. The purpose of cortisol is to prepare your muscles for exercise by curbing your appetite and increasing your blood sugar.
This mechanism works very well in an acute stress situation, but cortisol has the undesirable effect of raising blood pressure and blood glucose levels in chronically stressed people.
High cortisol levels also result in insulin resistance, which is a major factor in type 2 diabetes. Also, high cortisol encourages fat storage around the abdomen, one of the worst places to gain weight. Do you learn to relieve stress?
2. Get enough sleep
Sleep is necessary for good health and has an impact on longevity. One study found that people who slept less than six hours a night on average had twice the risk of death than those who slept seven or eight hours a night; It also found that those who averaged nine hours or more had 50% higher death rates.
We all know that lack of sleep can have adverse effects on our ability to think clearly, be creative, stay positive, and maintain a healthy weight. If you don’t get at least seven hours of sleep a night, make changes now to get the rest your body needs. Exercise is also good for sleep if you can do it before dinner.
3. Exercise every day
What is the best fitness program for longevity? According to research conducted at Harvard University, there are three types of exercise that work particularly well to lengthen life; Aerobic exercise, strength training, and stretching.
Aerobic exercises include brisk walking, stair climbing, walking, biking, jogging, swimming, soccer, tennis, etc. Strength training includes lifting weights or other types of resistance to strengthen muscles. Stretching exercises include yoga, tai chi, Pilates.
4. Follow a low-calorie diet
There is a large body of scientific evidence showing that calorie restriction is one of the most effective ways to increase life expectancy and protect against disease.
According to research conducted at the University of Wisconsin, calorie restriction leads to longer lives by slowing aging and reducing free radicals that cause cell damage.
Calorie restriction also reduces body fat, blood pressure and triglycerides, insulin and growth hormone levels, oxidative stress, inflammation, and plasma glucose levels.
5. Follow a healthy and balanced diet
Eating a caloric diet is not enough. A healthy, well-balanced diet has been shown to reduce the risk of heart disease and stroke, neither of which is good for longevity.
Eating foods that contain Omega 3 fatty acids (found in fish like salmon or sardines) and monounsaturated fats (found in olive oil and walnuts) lowers LDL cholesterol and is good for the heart.
Foods high in antioxidants help prevent free radical damage that is responsible for accelerated aging and disease.
6. Drink lots of water
Although it may seem boring, drinking water can have a huge impact on your health, even prolonging your life. It is recommended to drink at least eight eight-ounce glasses of water each day.
Pure, clean water without additives is preferable to sugary or caffeinated drinks because it helps maintain a healthy weight and regulate metabolism. Water also removes toxins from the body and increases energy.
7. Practice relaxation techniques
People who practice yoga or meditation on a regular basis tend to live longer than their peers because they are better able to handle stress and stay calm.
Yoga and meditation lower cortisol levels, regulate metabolism, increase the immune system’s ability to fight disease by removing free radicals from the body.
If you can’t make time for a good yoga session every day, try incorporating a few basic poses into your self-care routine to reduce stress and keep your chakras balanced.
8. Stop smoking and drinking excessively
Smoking and excessive alcohol consumption cause the body to break down faster and lead to premature aging. If you need help quitting, consider seeing a doctor or using an online smoking cessation program. Also learn about some deadly diseases caused by smoking.
9. Maintain a healthy weight
Maintaining a healthy weight can add many years to your life because it helps regulate your metabolism, which is the body’s chemical process for converting the food you eat into energy. If you are obese, losing weight can prevent chronic diseases and help keep age-related diseases at bay.
10. Laugh and be happy
Research says that stress and depression reduce your life expectancy, which none of us want. The best way to ensure a long and satisfying life is to laugh more and find reasons to be happy.
Many people mistakenly think that they need great reasons to be happy and content.
Count your daily blessings and begin by thanking God for being alive and seeing another day. Once you start, you will find other things to be thankful for.
Start trying these tips today and see how they transform your life. I am sure you will know how to live longer and healthier.