Specialists in the field of medicine shared important information about what simple ways you can extend your life. These tips will help you stay healthy and beautiful so you can enjoy your golden years as long as possible.
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Go for a run
Of all the things that can help you extend your life, cardio training comes first. Aerobic activity, such as jogging, is crucial for blood pumping and heart function. A recent study showed that a one-hour run adds seven hours to a person’s life expectancy, and that’s up to four to five hours a week.
People over 25 years old reduce their risk of premature death with cardio. Of course, people who run every day have chosen this type of physical activity for a reason. Physiologists say running has health benefits.
Running helps burn calories and maintain normal blood sugar, which is important because it will keep your kidneys, eyes, nervous system, and blood vessels healthy. Cardio workouts also regulate blood pressure, increase lung capacity, reduce stress, fight depression and increase bone density.
More in the sun, but not too much
Anyone interested in longevity can hear about the importance of vitamin D for our body. One study even showed that the sun extends life expectancy (of a worm, but still) by 33 percent.
But the problem of many people is that we get vitamin D from the sun, and our modern life is focused on phones, computers and televisions. We spend a lot of time at home, not in the fresh air, enjoying the beautiful weather and consuming vitamin D from the sun.
However, dermatologists recall that being in the sun for too long is unhealthy. Fears about skin cancer are well founded, so sunscreen is usually a good idea.
How much then do you need to languish in the sun so that the body is saturated with vitamin D? Doctors say that 15-30 minutes of sunbathing is an absolutely normal dose. You do not have to sunbathe, you can simply be exposed to direct sunlight in clothes.
Eating nuts
Although you may think that nuts are harmful to the body because they are high in calories, scientists and doctors don’t think so. In fact, they play a key role in the continuation of your life.
A Harvard study found that people who eat nuts daily are 20 percent less likely to die early. In particular, mortality rates from cancer, heart disease and the respiratory tract were reduced.
Another study found that walnuts have a huge role in ensuring heart health due to the amount of antioxidants they contain. They can also positively affect the functioning and activity of the brain.
In addition, nuts are an excellent source of vegetable protein, which every person needs daily. Do not forget about healthy, nutritious nutrition. Only in this way can you extend your life.
Stop smoking
For you, this item is probably not a secret. Quitting smoking is exactly what makes you more healthy and young. Regardless of age.
For example, it is smoking that is the leading cause of death in many developed countries of our world. It is also the cause of almost every serious health problem, from heart disease and respiratory tract to cancer.
Not to mention the fact that smoking makes you age faster, it can add wrinkles. In addition, smoking literally damages your genetic code, as well as blood vessels and many organs.
And although many refuse cigarettes in our time, getting used to vapes (electronic cigarettes), many scientists and doctors do not see much of a difference between these two habits. They still recommend giving up such a bad habit as smoking or vaping.
Drink moderate amounts of alcohol
Drinking alcohol increases the risk of many diseases, and hence death. However, moderate drinking (especially red wine) can really help you live longer.
One study found that those who drank small amounts of alcohol (no more than one glass per day for women and two for men) had a lower risk of death from cardiovascular disease. But why did this happen?
Red wine contains a small amount of resveratrol antioxidant. It is generally beneficial for our health, as it protects us from heart disease and reduces the risk of various inflammations. Wine can also improve blood lipids and reduce the risk of dementia.
Stress less
The impact of stress on overall health is huge, so defeating stress is one way to reduce the risk of many fatal diseases. A study at the University of California showed that women who are constantly stressed out had significantly lower levels of protein clot, a hormone that regulates the aging process.
Another study found that stress increases the risk of heart attack and stroke.In addition, it leads to chemical changes in the body that cause an increase in harmful particles called free radicals, which can cause damage to organs, as well as increase blood pressure, lead to emotional changes and damage to genes.
All of this can lead to mutations in genes that increase the likelihood of cancer or psoriasis. Reducing anxiety and stress can also help you improve sleep quality, interpersonal relationships, reduce alcohol abuse, and lower stress hormones.
Eat more fruits and vegetables
All scientists and doctors unanimously say that if you want to live longer, eat more fruits and vegetables. A recent study by scientists from Imperial College London showed that those who ate 10 servings of fruits and vegetables a day were the least at risk of various diseases.
According to the authors of the study, 7.8 million deaths worldwide could have been prevented if these people ate a lot of fruits and vegetables. That is why it is believed that they must be included in your daily diet in order to prolong life.
Vitamins, minerals, and most importantly, fiber help control satiety, so after eating fruits and vegetables you are unlikely to want to eat animal food or overeat.
In addition, fiber has a positive effect on the functioning of the intestine, which allows you to maintain normal metabolism. Doctors say high-fiber diets help lower cholesterol and lower the risk of heart disease, as well as certain types of cancer, such as colon cancer.
