Whether you're in your 20s, 30s, 60s, 70s, or beyond, there are several things you may pledge to do to "slow down" your biological clock and live longer. Studies demonstrate that it's never too late to start practicing healthful practices. Here are the seven steps you should follow.
1. Eliminate Processed Foods from Your Diet
The shift to more processed foods has been one of the most significant dietary trends in many countries during the last 30 years. Processed foods have more sodium, saturated fat, sugar, and fiber than unprocessed foods. What's the result? More heart disease, hypertension, cancer, and diabetes are on the rise.
The Centers for Disease Control and Prevention (CDC) discovered that adults consume an average of 3,300 mg of salt per day in a survey of more than 7,000 Americans.
Restaurant and convenience items, such as baked pastries, cured meats, and soup, provide the majority of the salt.
Do your body a favor and eat "clean" more regularly, which includes meals high in fiber (which has been linked to longer life) and other components you purchase and prepare yourself. If you're short on time, make large batches of food ahead of time or splurge on ready-made salads and other fresh or frozen vegetables while keeping an eye on the sodium and sugar content.
2. Avoid Sitting in the Same Place for Long periods
If you don't have time to exercise, keep in mind that you may not need to meet the global minimum guidelines of 30 minutes of exercise five or more times a week to live longer.
According to a 2011 study, 15 minutes of moderate-intensity exercise every day helped individuals live three years longer.
Even for those with health problems like cardiovascular disease—and for overweight persons who didn't lose any weight through their activity—the findings held.
One of the "moderate-intensity" exercises mentioned in the study was brisk walking. It may take some effort to incorporate it into your daily routine, but 15 minutes of exercise for an extra three years of life sounds like a good deal.
3. Let Go of Your Resentment
Anger is a difficult emotion to let go of, especially if you believe your anger is warranted. Is it worth the cortisol, is the finest question to ask yourself?
When you're anxious or furious, your levels of this stress hormone rise, which has bad consequences for your heart, metabolism, and immune system. In several studies, high cortisol levels have been linked to an increased risk of death.
4. Quit Smoking
If you've ever tried to quit smoking, you know how difficult it can be. But here's some motivation: according to the National Institutes of Health, cigarette use is still the largest preventable cause of death. According to some estimations, smoking can deprive you of a decade of your life.
Whether you quit cold turkey or gradually, your body is surprisingly forgiving; blood pressure and circulation improve quickly after you quit, and your risk of cancer lowers year after year.
Keep in mind that keeping tobacco-free will benefit your family members because they will no longer be exposed to harmful secondhand smoke. You'll also appear younger.
5. Stop Isolating Yourself
Staying social can help you live longer, primarily by reducing stress and improving your immune system. Good relationships keep you strong, whereas bad relationships put you in a bad mood and put you at risk for depression and heart attacks.
If you're down, have lost someone close to you, or live far away from extended family and friends, staying connected might be difficult. Even if you are in a new place, there are ways to re-engage and meet new people, such as volunteering and reaching out to others with similar interests through networks such as business groups and book clubs.
6. Stop Worrying
Stress, like anger, takes a toll on your body and may even shorten your life.
You can enhance your health and quality of life in the long run by attempting to lessen stress. Buying thinking only positive things and acquire advice.
De-stressing techniques include journaling or keeping a diary, meditating (which has numerous health advantages), and learning to relax. Even a few minutes of meditation a day even at your desk can provide your brain with the anxiety and tension relief it requires.
7. Stop blaming your genes
If your parents, grandparents, or other family members have lived into their nineties or beyond, it's possible, but don't put too much stock in it. Genetics may account for only approximately a third of your longevity potential, according to studies conducted on twins in Scandinavia.
This is great news for those of us who don't have that kind of ancestry. Diet, exercise, toxicity exposure, stress, frequent medical examinations, and even your social ties all play a role in how long you live. Why waste your time worrying about genetics you can't change when you could be focusing on anything else?
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