A long and healthy life is one of people’s greatest desires. But there is no magic solution that guarantees this longevity. Scientists say, “Health and longevity have a genetic influence, but lifestyle has as much influence as that.”
This lifestyle was found to be important in that people living in the ‘blue zone’, where many people worldwide live a long and healthy life, maintain healthy habits, such as moving more and eating less. In this regard, based on data such as ‘Health.com’, we will look into the secrets of longevity and food analyzed by science.
△ Move once every 20 minutes
According to experts who studied the blue zone, people who live longer than 100 years have a habit of moving once every 20 minutes. They say that they are maintaining a lifestyle that is contrary to that of office workers who sit in a chair for several hours at a time.
It is necessary to set aside time to go to the gym, but it is also important to move frequently in daily life. You need to find a way to move frequently in your daily life, such as getting up in the middle of work and stretching, walking the stairs, or doing squats while brushing your teeth.
When the level of daily stress is high, the level of inflammation in the body increases and the risk of various diseases also increases. Managing stress well is the secret to living a long and healthy life.
For this reason, in some countries, tea time or happy hour is held during the work day, and in some countries, a nap is set at a set time. This rest time relieves accumulated fatigue and stress and becomes a driving force to increase performance afterwards. Studies have also shown that napping has a health effect that lowers the risk of cardiovascular disease.
Appropriate amount of food
It’s always good to stop eating when you think ‘I can eat some more’. If you stop eating when you feel like you are about 80% full, it will help you manage your weight and health even if you do not plan a special diet.
It is good to have a relatively abundant breakfast, but it is better to put down the spoon before getting full for lunch and eat more lightly in the evening. If possible, it is also helpful to have it resolved within 10 hours from breakfast to dinner and have a long fasting period.
Maintaining social bonds
It is also important to maintain a life that is not socially isolated. Seniors who have retired from work should have time to communicate with others through socializing, volunteering, hobbies, and religious activities that they can do in the local community.
A purposeful life
Living with a goal and direction is helpful for longevity. If you set goals, such as what you want to do in the future, you can live a more faithful life to reality, and it is interpreted that it is helpful for longevity in that it pays attention to one’s physical and mental health.
A meal to keep your gut healthy
Studies have shown that a Mediterranean diet, which includes vegetables and fruits, whole grains, fish, legumes, nuts and seeds, increases life expectancy by six years. Such a diet helps to maintain a healthy gut microbiome and maintain immunity.
△ Whole grains
Eat at least 25 grams of fiber daily. Fiber is abundant in whole grains, fruits and vegetables. According to the National Cancer Center, eating a fiber-rich diet reduces the risk of dying from any cause.
Eat low-fat yogurt (yoghurt) every day. It is rich in beneficial bacteria including lactic acid bacteria, that is, probiotics. These bacteria have been the subject of intensive research in recent years because they boost immunity.
Eat fish 2-3 times a week. For one turn, choose fatty fish such as mackerel and salmon. Omega-3 fatty acids, which are abundant in these fish, are effective in reducing inflammation, which is the cause of disease.
Eating nuts like walnuts and pistachios can help prevent heart disease. One handful a day is the appropriate amount.
Eat vegetables and fruits often. The more you eat, the better. It can prevent heart disease, stroke and cancer.
Correspondent Kwon Soon-il [email protected]
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