2024-03-11 16:15:52
While some factors linked to longevity are beyond our control, there are some things we can do to live longer, according to a memory and aging expert.
Fox News quoted Dr. Gary Small, an expert in memory, brain and aging at Hackensack Meridian Health in New Jersey, as saying: “For the average individual, the daily behaviors that we can control have a greater impact on healthy longevity than our genes.” .
He added: “Even people with a genetic predisposition to Alzheimer’s disease can avoid symptoms for years by living a healthy lifestyle.”
Small said that the five most important behaviors that must be followed in order to live a longer and healthier life are:
be positive
Small noted that there is scientific evidence that positive thinking helps a person live a longer, healthier life.
He said: “Optimists suffer from fewer physical and emotional problems, experience less pain, have higher energy levels, and are generally happier and calmer in their lives.”
He added: “It has also been proven that optimism strengthens the body’s immune system so that we can fight infections better.”
Small said that expressing feelings of gratitude can increase levels of optimism.
Be active
Many studies have linked regular physical activity to increased life expectancy in people.
Small said: “Activity improves blood circulation, raises the level of hormones and proteins that strengthen cellular communication in the brain, and enhances cardiovascular health.”
He continued: “Many people find it difficult to start exercising, but once they do, they find that they have better energy, sleep, and mood, and these benefits motivate them to continue their exercise routine in the long term.”
Experts recommend combining strength training (such as lifting weights, squats, or push-ups) with aerobic exercise (such as brisk walking, swimming, cycling, running, or climbing stairs).
Follow a healthy diet
A healthy diet can have a significant impact on life expectancy by reducing the risk of heart disease, cancer and other age-related diseases, according to Small.
The memory and aging expert said: “Obesity in midlife increases the risk of developing dementia later in life. “So controlling the amount of food we eat protects brain health.”
Small pointed out that omega-3 acids found in fish and nuts reduce the growing inflammation that can damage the brain and heart. Fruits and vegetables also reduce age-related oxidative stress that can cause cell erosion throughout the body.
The doctor also recommends reducing consumption of processed foods and refined sugars to reduce the risk of diabetes, which is linked to an increased risk of dementia.
Control anxiety and stress
Small emphasized that chronic stress increases the risk of dementia and heart problems.
He pointed out that meditation and relaxation exercises can help address this health problem.
Take care of your health
Small warned that common chronic diseases such as high blood pressure and cholesterol levels increase the risk of cognitive decline and heart disease, and lead to lower life expectancy.
He said: “These diseases can be treated effectively with medications, exercise, and following a healthy diet.” He stressed that conducting regular health examinations can also help prolong life.
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