For the longest time, scientists and researchers have been trying to unlock the secret to living longer. Some people also believe that longevity is genetic and one, unarguably, cannot increase their timespan. However, that is not true. While genetics play a part in deciding your total lifespan, your daily activities and habits also count.
Therefore, you must ensure to adhere to healthy habits to prolong your life. A recent study from Medline Plus reported that 25% of our longevity depends on genetics. That means almost 75% depends on our habits and actions. These statistics further emphasize the importance of adopting a healthy lifestyle.
Read below to find out about some healthy habits you must adopt in your daily life.
Get regular checkups
A significant proportion of the world population doesn’t get regular checkups done because they think it is unnecessary. However, regular checkups are highly essential and worth the time, energy, and effort. They help identify a medical issue before it becomes a life-long problem. It reduces your risk of getting sick and allows you to start treatment early. Yearly checkups can also minimize healthcare costs over time and help identify blood test results.
Moreover, when visiting the hospital for regular checkups, doctors or nurses may advise you to follow healthy practices to prevent chronic issues. Nowadays, nurses are advancing their knowledge through a terminal degree in nursing to improve healthcare quality and, ultimately, patient outcomes. Besides, doctors don’t necessarily do regular checkups these days. Instead, sometimes nurses take the lead and move forward with the procedure. They possess the relevant skills needed to interact with people, making them a preferred choice for consultations.
Eating clean is the biggest secret to living a longer life. You probably don’t realize how damaging, unhealthy food is for your body. Eating well ensures that your body gets nourished with all the required vitamins and minerals.
However, it is essential to clarify that eating clean doesn’t mean not consuming carbs at all. Carbs are crucial for your health, but you must ensure not to overeat. Base your meals on high fiber and starchy carbohydrates. Start including wholegrain varieties in your lunches and dinners, such as brown rice, whole-wheat pasta, etc. Eat lots of fruits, vegetables, fish, and cut down on saturated sugar as much as possible. Also, limit consumption of salt to a maximum of 6g a day. Eat-in moderation, do portion control, don’t skip meals, and drink lots of water.
A good, well-maintained diet protects against several chronic illnesses such as heart failures and strokes. It keeps your mind and body healthy, active, and productive. You can think more clearly and make wise decisions.
Workout every day
You must ensure that you are getting some physical activity every day. Exercising is essential to relax your body, mind, and soul; it controls weight gain, boosts energy, and promotes better sleep.
Several studies also showed that daily movement plays a massive part in uplifting one’s mood. It increases your metabolism, improves your physical and mental endurance, and reduces anxiety and depression. Working out also prevents severe health conditions and diseases. It balances your blood pressure, improves your health, and also combats cancer-related issues. Exercise also removes bacteria from your lungs and airways, considerably reducing your chances of getting flu or cold.
Exercise strengthens your bones, muscles, and brain activity. It helps you stay mobile and strong, lowers blood sugar levels, and keeps your brain sharp. All of these are critical factors that help you live longer and healthier.
Hence, consider working out for at least 30 minutes every day. You can join a gym or try out different workouts at home. If you find the old-school plunges, crunches, and burpees hard to manage, you can try other options. There is Zumba dance, yoga, Pilates, and so much more. Even walking around the house and completing a minimum of 5000 steps in one day is enough to remain healthy.
Get a good night’s sleep
It might be surprising for some, but a sufficient amount of sleep can do wonders for your health. It can boost your immune system, prevent unnecessary weight gain, and strengthen your heart. Sleep also boosts productivity, increases knowledge retention, and promotes stable moods.
At least eight hours of sleep is also essential for improving memory and enhancing brain functions. Regular sleep reduces inflammation, lowers stress, and regulates your blood flow. You can try a few remedies that help you fall asleep quickly and for longer. For instance, keep your bedroom dark at night, lower the temperature, and get rid of any distractions. You can even perform some meditation rituals early at night to relax your mind and prepare yourself for sleep.
Quit smoking and limit drinking
The dangers of smoking are not alien to anyone. There is nothing worse you can do for your body than smoking or consuming too much alcohol. It increases the risk of cancer, destroys your bones, and messes up your brain functioning.
Reports show that smoking decreases life expectancy by almost 13 years. And if you already don’t realize, 13 years is a long time. Moreover, people who drink more than eighteen drinks in a week put themselves at risk of losing about four to five years of their lives.
Both smoking and drinking are pretty dangerous. However, you still have time to quit and change your habits. There have been several success stories of people living happily after quitting smoking or drinking.
Don’t stress too much
If you are an overthinker, you can easily relate to this point. Overstressing about things, no matter how crucial they are, can cause a lot of harm. It disturbs your peace of mind; you cannot focus on anything and eventually feel wrecked and vulnerable.
Fortunately, you can reduce stress by adopting a few lifestyle alterations like eating healthy, exercising regularly, and lowering stress triggers. Set realistic goals and values, assert yourself, and study and practice relaxation techniques. Also, don’t be afraid of seeking professional help. Therapy does wonders for people dealing with stress, anxiety, and other mental health-related issues.
Multiple research and various studies have proven that healthy alterations in lifestyle can tremendously increase your lifespan.
Everyone wants to live their life to the fullest, achieve their goals, and meet expectations. But sometimes, life hits you unexpectedly, and it is the bitter truth we all need to understand. Nonetheless, you can make rational choices by changing your living habits and ultimately achieve a vibrant lifestyle.