While longevity may appear to be beyond your control, numerous healthy habits can help you live a long life.
A lot of people believe that genetics has a considerable impact on determining life expectancy.
However, genes have a much smaller effect than previously thought. According to Healthline, environmental factors such as nutrition and lifestyle appear to play a significant effect.
Among the healthy habits are drinking coffee or tea, exercising, getting enough sleep, and minimising alcohol consumption.
When combined, these activities can help you enhance your health and put you on the path to a long life.
1. Avoid over eating
The link between calorie intake and longevity is receiving much investigation at the moment.
Studies of long-lived human populations have discovered associations between a low-calorie diet, a longer lifespan, and a lower risk of disease.
Calorie restriction may help reduce excess body weight and belly fat, both of which are associated with a shorter lifespan.
On the other hand, long-term calorie restriction is typically unsustainable and can result in severe adverse effects such as increased hunger and hypothermia.
2. Increase your nut consumption
Nuts are nutrition dense. Additionally, they are high in protein, fibre, antioxidants, and beneficial plant components.
They include a range of vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, as well as vitamins B6 and E.
Numerous studies have discovered that nuts can help prevent heart disease, hypertension, inflammation, diabetes, metabolic syndrome, abdominal obesity, and even certain types of cancer.
3. Try out turmeric
Turmeric is a strong anti-aging agent. This is because curcumin, a potent bioactive component found in this spice, is present.
Due to its antioxidant and anti-inflammatory properties, curcumin is believed to aid in the maintenance of brain, heart, and lung function, as well as protect against cancer and age-related illnesses.
Curcumin has been linked to increased longevity in insects as well as mice.
4. Consume a variety of nutritious plant foods.
Consuming a varied array of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may help reduce the risk of sickness and lengthen life.
Numerous studies have connected a plant-based diet to a decreased risk of premature death, as well as a decreased risk of cancer, metabolic syndrome, heart disease, depression, and brain degeneration.
These effects are a result of minerals and antioxidants contained in plant-based diets, such as polyphenols, carotenoids, folate, and vitamin C.
Some research indicates that greater meat consumption increases the chance of dying prematurely and contracting certain diseases. Consuming a range of plant foods is likely to benefit one’s health and longevity in general.
5. Maintain physical activity
It should come as no surprise that maintaining a healthy lifestyle can help you live a longer and healthier life.
Exercise for as little as 15 minutes every day can help you gain benefits such as an extra year of life.
6. Avoid smoking.
Tobacco usage is strongly associated with disease and early mortality. Smokers can lose up to ten years of life and are three times likelier to die prematurely than non-smokers. Always keep in mind that it is never too late to quit.
7. Limit your alcohol consumption.
Consumption of large amounts of alcohol has been linked to liver, heart, and pancreatic disease, as well as an increased chance of premature death. In other words, there is no incentive to begin drinking if you do not currently do so.
8. Prioritize your happiness
Having a positive attitude can help you live a longer life.
Not only is happiness likely to boost your mood, but also your longevity.
9. Avoid long-term stress and anxiety.
Anxiety and stress can significantly shorten your life.
If you’re experiencing stress, laughter and optimism may be critical components of your treatment.
According to a study, pessimistic individuals have a 42% greater risk of dying young than optimistic individuals.
On the other hand, laughter and a positive outlook on life can help alleviate stress and may even help extend your life.
10. Be more conscientious.
Conscientiousness is the capacity to be self-disciplined, structured, efficient, and goal-oriented. Conscientious individuals may have lower blood pressure and fewer psychological diseases, as well as a decreased risk of diabetes, heart disease, and joint difficulties.
This could be because conscientious individuals are less likely to take dangerous risks or have negative reactions to stress, and they are more likely to have a successful job life and be health mindful.
11. Drink coffee or tea.
Coffee and tea have both been linked to a decreased risk of chronic disease. For example, green tea includes polyphenols and catechins that may help reduce your chance of developing cancer, diabetes, and heart disease.
Similarly, coffee drinking has been linked to a decreased risk of type 2 diabetes, heart disease, some cancers, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
13. Develop a good sleeping pattern
Sleep is critical for regulating cell activity and aiding in the healing process.
According to a new study, consistent sleeping patterns, such as going to bed and waking up at approximately the same time each day, are likely associated with longevity.
Sleep duration appears to be another concern, with both little and excessive sleep being deleterious.
Inadequate sleep may also contribute to inflammation, increasing your risk of diabetes, heart disease, or obesity. All of these factors contribute to a decreased life expectancy.
On the other side, excessive sleep has been related to depression, inactivity, and untreated health problems, all of which can shorten your life.