2023-10-23 11:35:11
Exercising 150 minutes a week, eating healthy foods, not drinking too much alcohol, and maintaining positive social relationships can extend your lifespan by 20 years or more.
A recent study has identified habits that could help extend a person’s lifespan by decades while also slowing or preventing the onset of chronic diseases such as type 2 diabetes and heart disease.
Likewise, a study by experts at the U.S. Department of Veterans Affairs found that adopting all eight healthy lifestyle habits during middle age, considered age 40, could add an average of 24 years to one’s life. It is said that it can extend the lifespan of an average of 24 years for men and 21 years for women.
do exercise
Regular exercise has many benefits, so aim for at least 150 minutes of moderate to vigorous exercise per week. Strength training is especially important for older people and helps increase bone density and flexibility.
Nathan Price, a professor at the Institute for Biological Research in Seattle, Washington, who was not involved in the study and co-author of the book ‘The Age of Scientific Wellness,’ said that loss of function becomes more severe in old age and that loss of function leads to falls. Poor balance and muscle control are the cause of a series of problems that often lead to death. He believes that combining resistance and aerobic exercise will lead to tremendous improvements in both quality of life and longevity.
To improve your health and extend your lifespan, perform 150 minutes of moderate to vigorous intensity exercise every week.
Avoid addiction to opioids (synthetic painkillers and anesthetics with opiate-like effects)
Opioids are a group of highly addictive painkillers. Fentanyl is a representative example. This synthetic opioid is 50 times stronger than heroin and 100 times stronger than morphine. It is approved to treat severe pain, often caused by surgery or advanced cancer.
Other opioids include oxycodone, morphine, tramadol, and codeine. According to a World Health Organization study, the countries with the highest risk of abuse of the five opioid drugs listed above include the United States, the United Kingdom, Germany, France, Canada, and Australia.
no smoking
Smokers and those around them have a higher risk of not only heart disease but also lung cancer.
stress management
Studies show that up to 90% of diseases are related to stress. The harmful effects of chronic stress are many, including insomnia, hair loss, headaches, depression and dangerous levels of inflammation.
Stress causes insomnia, hair loss, headaches, and dangerous levels of inflammation.
healthy eating
Healthy eating habits and lifestyle are closely related. Studies have shown that eating more plants instead of processed foods reduces the risk of serious illness.
Seven scientifically proven benefits of this type of eating include protecting heart health, strengthening the immune system, increasing energy, maintaining gut health, supporting weight loss, preventing cancer, and preventing and treating diabetes.
In it, Price says the key elements of this eating pattern are eating the right amount of calories to maintain a healthy weight, focusing on whole foods, eating enough protein to maintain or grow muscle, and avoiding processed foods. said.
don’t get drunk
The Hong Kong Center for Health Protection defines binge drinking as “drinking at least 5 cans of beer, 5 glasses of wine, or 5 glasses of spirits (60ml or 2oz) in one sitting.” However, even consuming less than that can cause health problems.
According to the U.S. Centers for Disease Control and Prevention, high alcohol consumption can lead to high blood pressure, heart disease, stroke, liver disease and digestive problems. It can cause breast cancer, oral cancer, throat cancer, esophagus cancer, laryngeal cancer, liver cancer, colon cancer, and rectal cancer, as well as weakened immunity.
Good night
The optimal amount of sleep needed for healthy adults is approximately 7 to 8 hours per night, and for adolescents, it is 8 to 10 hours. Lack of sleep is closely related to poor eating habits and high body mass index (BMI).
There should be no digital devices such as TVs or laptops in the bedroom. If possible, don’t even bring your phone with you.
Maintain positive social relationships
Strong social relationships act as a “buffer” against the harmful effects of stress, anxiety, and depression. Maintaining friendships as you get older helps keep your brain sharp. A recent study from the American Academy of Neurology found that people who are isolated have a much higher risk of brain shrinkage.
Among study participants, physical inactivity, opioid use, and smoking had the greatest impact on life expectancy. These three factors were associated with a 30 to 45 percent higher risk of death during the study period. Stress, binge drinking, and poor eating and sleeping habits were all associated with an increased risk of death of about 20%, while lack of positive social relationships was associated with a 5% increase.
Xuan My Nguyen, a health expert at the Department of Veterans Affairs and study author, said the results show that adopting a healthy lifestyle is important for public and individual health. The expert said, “The sooner the better, and even if you make small changes in your 40s, 50s, or 60s, you will still benefit.”
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