Mumbai: The secret to a happier life is a healthier life and if you are healthy, you can live longer. All of us, want to live longer for ourselves and our loved ones. There is a long bucket list that we want to complete in our lifetime and how do you ensure that you live longer?
There are certain habits one needs to develop or follow consistently to stay healthy and what are these? Let’s delve deeper into the key aspects or habits that either one needs to develop or quit or stop doing for a longer healthier life. Take a look:
Lifestyle changes for a healthier and longer life:
1. Nutrient-rich unadulterated diet: These days, especially in India, it’s very difficult to get pure unadulterated food right from our dairy products- milk, ghee, vegetables, fruits and many other edibles; adulteration can be found in almost everything.
Also, with such hectic schedules for most working Indians, they mainly thrive on fast food which lacks nutrition and is loaded with unhealthy fats and carbohydrates.
Adulterated and poor diets directly affect blood pressure, cholesterol levels, and body weight. Currently, the Mediterranean diet is considered one of the best to follow, but focusing on a diverse intake of whole, unprocessed foods is highly beneficial for health. It’s important to find a sustainable nutritional plan, allowing occasional indulgences in moderation to avoid the pitfalls of overly strict diets.
2. Quit smoking: Smoking significantly increases the risk of lung cancer and other lung and heart diseases. It’s crucial to avoid smoking or vaping. If you’re looking to live longer and are still smoking, it’s imperative to stop. Take all necessary steps to quit.
3. Exercise daily: Researchers found that individuals who engaged in at least 30 minutes of moderate to vigorous exercise daily, such as brisk walking, had the lowest risk of developing certain diseases later in life, thereby potentially extending their lifespan. Exercise boosts metabolism and helps with weight loss or maintenance, critical for longevity.
Moreover, exercise leads to increased bone strength and other beneficial changes in the body. Even those with a family history of heart disease can reduce their risk through regular exercise. Additionally, exercise can improve your mood, and remembering how good you’ll feel post-workout can be a great motivator.
4. Limit alcohol intake: Excessive alcohol consumption is associated with liver, heart, and pancreatic diseases, as well as a higher overall risk of premature death.
If you consume alcohol, doing so in moderation may help prevent disease and extend your lifespan.
5. Your happiness should be your priority: Research indicates that happier individuals experienced a reduction in early death. Happiness not only improves your mood but also has the potential to extend your lifespan.
6. Avoid chronic stress and anxiety: Chronic stress and anxiety can significantly reduce your lifespan. For individuals suffering from chronic stress or anxiety – women have twice the risk of dying from heart disease, stroke, or lung cancer and men have three times the risk of premature death compared to their more relaxed counterparts.
Laughter and optimism are key components of reducing stress. Studies show pessimistic individuals have a 42% higher risk of early death than optimistic people, while laughter and a positive outlook can reduce stress and potentially extend your life.
7. Good social circle: Nurturing close relationships can lower stress, boost immunity, and extend your lifespan. Maintaining healthy social networks can reduce your risk of early death. Healthy social networks are associated with positive changes in heart, brain, hormonal, and immune functions, which can lower the risk of chronic diseases.
A strong social circle can also help you react less negatively to stress, further enhancing your lifespan. Interestingly, providing support to others may be more beneficial than receiving it, so in addition to accepting care from friends and family, make sure to offer it as well.
8. Consistent sleeping patterns: Sleep is essential for regulating cell functions and aiding your body’s healing processes. Recent studies suggest that longevity is closely tied to maintaining regular sleeping patterns, such as going to bed and waking up at consistent times each day.
The duration of sleep is also important, with both insufficient and excessive sleep being detrimental. Sleeping less than 5–7 hours per night is associated with a 12% higher risk of early death while sleeping more than 8–9 hours per night can decrease lifespan by up to 38%.
Insufficient sleep may promote inflammation and increase the risk of diabetes, heart disease, and obesity, all of which are linked to a shorter lifespan. Conversely, excessive sleep may be related to depression, low physical activity, and undiagnosed health conditions, all of which can negatively impact lifespan.
Establishing a sleep routine with 7–8 hours of sleep each night can contribute to a longer life.
Unlock the secrets to a healthier, longer life with these 8 transformative habits. From nourishing your body with the right foods to adopting a consistent exercise routine, these practical tips will help you make positive changes now for adding more years to your life. Start today and take the first step toward a healthier you! Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
