A long and healthy life is everyone’s dream. The secret of longevity is not expensive or special, but changes in life. U.S. health portal WebMD introduced efforts for longevity as follows.
1. Make Friends
Dozens of studies have already clarified the relationship between strong social bonds and longevity. Making friends and staying in touch with them will help you live long.
At this time, it is good to make friends with healthy habits because the life of a friend greatly affects one’s own life. Smoking and quitting smoking are also transmitted through friends, and dating an obese friend increases the likelihood of becoming obese.
2. DNA Protection
As we age, the ends of our chromosomes shorten, which can increase our risk of disease. Therefore, you must have lifestyle habits to protect your DNA. For this, you need a healthy diet and regular exercise.
3. No smoking
It is a natural fact that quitting smoking helps longevity, but the effect is much greater than you think.
A 50-year British study found that quitting smoking at age 30 could increase your lifespan by 10 years. If you quit smoking at 40, 50, and 60, your life expectancy will be extended by 9, 6, and 3 years, respectively.
There are studies that show that taking a nap can help with longevity. Those who took regular naps were 37% less likely to die from heart disease than those who didn’t. This is because naps are beneficial for heart health because they lower stress hormones.
5. The Mediterranean Diet
The Mediterranean diet is rich in healthy foods such as fruits, vegetables, grains, olive oil and fish. This diet lowers the risk of obesity, high blood sugar, high blood pressure and heart disease and diabetes.
6. How to eat Okinawa
The people of Okinawa, Japan were once very famous for their longevity villages. Their secret was in their diet. Various vegetables are included in the diet and are low in calories.
They also had the habit of eating only 80% of the food on their plate. This diet would have been helpful for longevity.
Married people tend to live longer than single people. Experts explain that it is thanks to the social and economic stability of marriage.
Even those who became single due to divorce or bereavement had a lower mortality rate than those who had never been married at all.
If you are overweight, losing weight is an essential way to protect yourself from fatal diseases such as diabetes and heart disease.
Particular attention should be paid to abdominal obesity. You should try to eat more fiber and exercise regularly.
9. Steady exercise
Too many studies have already proven that people who exercise regularly live longer than those who don’t.
Regular physical activity can protect the mind and body from various diseases such as stroke, heart disease, diabetes, cancer, and depression.
Moderate drinking can help prevent heart disease. Even moderate drinkers are less likely to have heart disease than those who don’t drink at all.
However, excessive drinking can lead to other fatal health problems, such as obesity and high blood pressure. Therefore, it is very important not to drink too much. No more than one drink per day for women and no more than two drinks per day for men.
Those who attend worship tend to live longer than those who do not. A 12-year study of people 65 and older found that those who engaged in religious activities at least once a week had higher protein levels in their main immune system than those who did not. This is because strong social cohesion is created in the process of worshiping together.
Abandoning grudges has the surprising benefit of making your body healthy. This is because chronic anger increases the risk of serious diseases such as heart disease, stroke, and poor lung health.
Forgiveness reduces anxiety, lowers blood pressure and stabilizes breathing.
13. Meaningful Activities
Adding purpose to your life with meaningful hobbies and activities will help you live long. A Japanese study found that men with a strong sense of purpose were less likely to die from causes such as stroke and heart disease over a 13-year period than men without a sense of purpose.
Also, being clear about what you’re doing reduces your chances of getting Alzheimer’s in old age.
Getting enough sleep can lower your risk of obesity, diabetes, heart disease, depression, and more, and speed up your recovery from illness.
On the other hand, sleeping less than 5 hours a night can increase your chances of premature death, so getting enough sleep should be your top priority.
15. Stress Management
Stress is unavoidable, but it is important to manage it well. You should consistently manage your stress by investing even a few minutes a day in a way that suits you, such as yoga, meditation, or deep breathing.