There are numerous factors in the world that can make us sick, unhealthy, or even kill us before our time. However, we can also do many things to protect ourselves from these troubles. In this practical wisdom article, I'll give you a quick breakdown of simple habits you can adopt daily to improve your health and help you live longer. So make sure to read it to the end to learn many useful tips.
Aging is a natural part of life, and people change physically, emotionally, and mentally over time. When it comes to getting older, there is a lot of evidence that living a healthy life can improve your health and, as a result, your life expectancy. Genes have a significant impact on how long someone lives, but they play a much smaller role than people suppose. Some studies indicate that genes only account for about 25% of an individual's lifespan variation, while other factors account for the remaining 75%.
You can do several things to "slow down" your natural clock and live longer, regardless of whether you are in your 20s, 30s or your 60s, 70s, or beyond. In fact, studies have shown that it's never too late to start developing healthy habits. If you want to live longer, here are 11 easy daily routines that can help extend your stay in this world.
1. Make healthy food choices.
We have all heard it before: eating a healthy diet is essential to being as healthy as possible. While this is easier said than done, the benefits of making healthy changes to your diet could be significant. That's according to a recent study that analyzed the impact of healthy changes on premature cardiovascular deaths in the United States.
We all know that eating well is essential, but what does it involve? Asking someone to borrow a healthy eating habit can feel vague. So let's be specific and try to eat more fruits and vegetables. A plant-based diet helps you keep your cholesterol and blood pressure at healthy levels and lowers your risk of getting some long-term illnesses. Fruits and vegetables have all the vitamins, minerals, and other nutrients our bodies need to work well. You can extend your lifespan by consuming less red and processed meat and adding more fruits, vegetables, legumes, whole grains, and nuts to your daily diet.
At mealtime, fruits and vegetables should make up at least half of your plate. Also, what's important isn't only what is in the food but how you prepare it. For example, you could consider baking or roasting your food rather than frying it.
In addition, it could be useful to have a bowl of fruit on the kitchen counter for easy access when you need a quick snack. Numerous online resources can help you learn how to eat a healthier diet, but if you need help, consult your doctor. It's also beneficial to consult with a nutritionist, depending on your overall health and diet.
The key is to develop a healthy diet that you can maintain and stick to. Of course, this won't be easy, but this simple change could see you among the 400,000 lives saved annually.
2. Reduce alcohol input.
still, whether it's If you enjoy drinking. a glass of red wine or a turner of your favorite liquor, you may have at one point felt the need to keep indulging after a particularly long and stressful day. still, the National Institute on Alcohol Abuse and Drunkenness warn that inordinate drinking can lead to several major health issues, including liver complaints, heart complaints, depression, stroke, stomach bleeding, and other forms of cancer. also, a recent study indicates that inordinate alcohol use is responsible for further than 140,000 deaths in the United States annually.
So, still, if you do not want to come a statistic. you may want to reduce your drinking.
3. Read a book
It seems American musician Frank Zappa was wrong when he said, "So numerous books, so little time." A recent study suggests that reading books frequently can add up to two years to your life expectancy. This means you will have more time to read all the books you want.
So, if you are feeling stressed out or weary, why not take some time to relax with a good book? Research shows that a partial hour of reading can be as effective as yoga or watching a funny movie in helping to relieve stress. Reading is also good for your brain because it strengthens the connections in your brain.
This study showed that reading a book benefits your brain in the short and long term, so you should make reading a daily habit. By doing so, you will be keeping your brain from deteriorating as you age. If you're a bookworm, you have yet another reason to enjoy your passion, as it may help you live longer. So, don't be selfish. Spread the word and let others know what they're missing out on.
4. Take care of your teeth
When we think about getting healthier, losing weight, and living longer, oral health does not generally come to mind. We know we must watch better for our hearts, lungs, and brain. But what about the mouth? The reality is that your mouth is linked to every other part of your body. Thus, if you want to live a long and healthy life, you must maintain good dental health.
The World Health Organization states that a regular oral routine is vital for overall health. This includes choosing the right floss, toothbrush, and toothpaste for your life and sticking to a set pattern. Dentists recommend brushing your teeth twice a day and flossing once daily to remove plaque and food particles between your teeth. This keeps your teeth as clean and healthy as possible.
But how does taking care of your teeth make you live longer? For one, choosing foods that are good for your teeth means choosing healthier foods rather than sticky and processed foods. Raw vegetables, fresh fruits, and plenty of water should be added to your daily diet as they're good for your teeth and overall health. These foods add variety to your diet and can help you eliminate the artificial ingredients in processed foods. Moreover, keeping an eye on your teeth and gums may give you clues about what is happening with the rest of your body. You should address these issues immediately if you notice excessive plaque or tooth decay. Microbes that cause plaque buildup or abscesses in the mouth can travel through your bloodstream or digestive system, causing further damage in the future.
Dentists advise against letting periodontal problems go untreated because it can produce inflammation and spread to another body system. This could lead to rheumatoid arthritis, osteoporosis, or worsen the severity of diabetes.
5. Take lots of water
How many glasses of water do you drink in a day? Still, if your answer is lower than 8 glasses, you need to increase your intake by all means. One factor that may decelerate the aging process is the amount of water we drink.
While some people say you should drink eight glasses of water daily, others say you should divide your body weight in half and drink that amount of glasses. Still, we all agree that drinking plenty of water is a healthy habit everyone should have. Since water makes up about 60% of our weight, medical professionals at Mayo Clinic suggest that it should be our drink of choice over drinks with lots of sugar and calories. True, drinking soda pop might give you a quick energy boost, but it has no other benefits. The Centers for Disease Control and Prevention say that water helps your body keep a normal body temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues, and gets rid of waste.
To ensure that you drink enough water daily, get yourself a water bottle and continually refill it to keep your body hydrated throughout the day. And this is a habit you should do year-round, not just during the summer. Besides water, there are several other healthy drinks, such as green tea, mint tea, fresh juice, and so many others, that you can enjoy to meet your hydration needs.
You can also incorporate water-rich foods into meals or fruits, such as berries, watermelons, oranges, cucumbers, and so on, to increase hydration.
6. Keep a healthy sleep schedule.
Lack of sleep is like waiting for your smartphone to run on a 10% battery all day.
Your body needs time to rest and re-energize. Sleep is essential because it makes you feel better and allows the cells in your muscles, organs, and brain to form and renew each night. Sleep also helps to regulate your metabolism and aids in the release of hormones by your body. When these systems are thrown off balance due to sleep deprivation, your risk of developing health issues increases. Regarding the recommended sleep duration for life, research indicates that adults should have at least seven to nine hours of rest, while children need more. However, the amount of sleep a person needs can vary from person to person."
7.Meditation
You do not have to look very hard to find products or practices that can help you live longer. For instance, including meditation in your daily life is one of the effective ways to extend your lifespan.
Meditation can help you feel calm, peaceful, and balanced, which is good for both your emotional and physical health. You can also use it to calm down and deal with stress by shifting your focus to something soothing. Additionally, it can help you learn to stay centered and maintain your peace of mind. Starting meditation could be as simple as reading about it and setting a timer for five minutes each day. But there are also plenty of helpful apps out there.
For instance, you can check meditation videos on Pinterest, YouTube, or Instagram. You can also read online articles that guide beginners through the process.
8. Go out for a walk
Don't be surprised if, at your next check-up, your doctor gives you a prescription to walk. Yes, this simple thing you've been doing since you were about a year old is now being considered "the closest thing we have to a wonder drug." Any physical activity is good for your overall health, but walking, in particular, has numerous advantages that make it stand out. For instance, heading out for a walk boosts your physical and mental health, so it's worth adding to your list of healthy daily habits.
On the physical front, walking regularly helps the body in several ways, including strengthening the immune system, easing joint pain, and aiding weight management. Additionally, it boosts your mood by increasing blood flow and circulation to the brain and body. So, if you want to reduce the effects of depression and anxiety and improve your mental health, consider taking fifteen-minute walks daily.
9. Digital Detox: Reducing Screen Time for Better Health
Having a digital detox is crucial because inordinate screen time can take its toll on a person. Studies directly link it to lower mental well-being. Still, freeing yourself from your devices or making an effort to use them less can improve your quality of life by helping you calm down and feel content. Several social experiments have shown that taking a planned break from your smartphone or other digital devices can work wonders for your body and mind. For instance, three great benefits are:
- Improving your sleep
- Boosting your focus and productivity
- Reducing symptoms of depression and anxiety
So, try going off social media apps for a while and see how you feel. But if you want this to be part of your healthy daily routine, plan to be screen-free for a certain period each day. For better sleep, make sure that the last hour before bed is screen-free. These nine habits are just some of the daily habits you can embrace to extend your lifespan. However, they might not work for everyone, so don't worry if you didn't check off every habit on the list. There are several others that you can choose from. Just make sure you work with what suits you best.