Living longer is influenced by lifestyle habits such as exercise and diet. Good and bad lifestyle habits have long-term, cumulative effects one cannot outrun. However, seeing your doctor regularly and doing enough exercise is a great start. Taking good supplements like NMN UK can also help you stay healthy and keep your body in excellent shape. Here are more practices you can adopt proactively to improve longevity and quality of life.
Exercising Consistently
On average, individuals who consistently exercise live longer than those who don’t. Physical exercise will lower the chances of lifestyle diseases such as obesity, stroke, diabetes, heart disease, and depression. Adults should do moderate to vigorous physical activity of at least 150 minutes weekly. One can also do ten-minute or twenty-minute spurts so long they add up to 150 minutes weekly. Focus on losing extra fat or weight, and remember to take more fiber.
Proper Nutrition
Take a diet rich in vegetables, whole grains, and fruits. Plant-based foods are a great source of antioxidants. Oxidation in our body system is a sign of stress which can lead to plaque buildup in the arteries and accelerates aging. Antioxidants reverse the damage done by oxidation in our bodies and reduce the risk of heart disease. You can live longer by eating less red meat and processed food substances.
Adequate Sleep
Individuals who sleep for less than seven hours have high blood sugar levels, increased blood pressure, and higher levels of stress hormones. Exercise regularly and maintain good sleep hygiene to boost the quality and quantity of your sleep. Ensure your bedroom is dark and quiet, and only use it for rest. Sleeping for over eight hours boosts your immune system and ensures your body is well-rested.
Get Regular Screenings
While the younger generation tends to have fewer chronic diseases than the older ones, prevention is critical. Regular screenings enable you to take preventive measures that keep diseases from progressing. In addition, annual checkups allow you to discover any conditions that may be forming but were undetected. Establishing a relationship with your physician will help you keep a good medical history and track your health.
Mind Your Mental Wellness
Mental health is usually a neglected part of overall health, essential to our well-being. Stress and anxiety can affect our sleep, blood pressure, diet choices, alcohol and tobacco intake. Setting aside twenty minutes to practice mental health hygiene can make life easier. Take deep breaths after waking up, take a walk in the park, or try yoga to refresh your mind.
Minding your mental wellness will lower your cortisol levels, a stress hormone linked to health complications. Meditation can help you regulate your emotions better and is associated with health resilience in old age.
Build Positive Social Relationships
Positive relationships can help you live longer. Positive relationships add happiness and comfort to your life and reduce stress. Additionally, individuals in satisfying relationships are less likely to experience depression and have fewer health issues.
Drink Less Alcohol
While for the longest time, people have been associating alcohol with a healthier heart, irresponsible alcohol intake can cause heart failure, raise your blood sugar level and lead to weight gain. Avoiding alcohol will increase your life expectancy by several years and lower the risk of chronic diseases such as cancer and diabetes.
Quit Smoking
Smoking is a significant health risk leading to multiple cancers, including breast cancer. It also increases the risk of chronic issues such as stroke and cardiovascular diseases. It’s never too late for habitual smokers to quit to enhance their lifespan.
Healthy BMI
A BMI is a body mass index dimension of the body fat that calculates an individual’s weight category and potential risk of health issues. A consistent healthy BMI will lengthen your life by over a decade. According to CDC, an individual with a BMI of 25-29 is considered overweight, while those with readings above 30 are classified as obese. Regular exercises and a well-planned diet can help you achieve and maintain the desired BMI category measurement. Additionally, losing weight can reduce pressure on the joints and less strain on your heart.
Forgive
Forgiving people who have wronged you is essential to our physical health. Chronic anger and resentment have been associated with stroke, heart disease, lung complications, and other health issues. Forgiving and letting go of grudges reduces anxiety, improves breathing, and lowers blood pressure.
In conclusion, perfection may be hard to reach, but with time, we can improve and reach new habits that will enable us to commit to healthier lifestyles.
