Written by: Atanas Piskachev, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Want to know how to live a longer and healthier life? Certain similarities have been revealed in locations where people live longer lives, according to studies conducted all around the world. It appears that the keys to longevity are within our grasp, and certain parts of the world appear to have solved the code.
However, moving to such an area does not guarantee a long and healthy life. You can adapt their lifestyle conditions to your own and adopt the practices of those who live to a ripe old age. And, while none of them are really revolutionary or novel, they are efficient. Here's what you should do to improve your chances of living a longer, healthier life.
1. Consume healthily you are what you eat
What we consume has a significant impact on our longevity. To be healthy and live as long as possible, you should do the following:
Eat mostly plant-based foods.
Eat a lot of whole grains, nuts, and legumes.
Avoid excessive alcohol consumption, but keep to moderate wine consumption.
Limit your intake of sugar and saturated fat.
Keep your calorie intake moderate (not excessive) and prevent overeating.
The importance of food on human health is well-documented, and eating the correct type of diet (and avoiding the wrong kind of foods)will go a long way toward lowering your risk of sudden death and certain diseases. Eat healthily and live healthily.
2. Exercise
If there were a fountain of youth, it would resemble a daily walk or run. Exercising is second to none when it comes to maintaining a healthy and strong body. Exercise is also one of the most effective strategies to keep your body and mind in shape as you age. Daily exercise can assist raise mood-boosting hormones in the brain and contribute to maintaining your body strong, healthy, and capable throughout your golden years, in addition to helping you prevent chronic problems like heart disease and diabetes. Exercise is also a great way to meet new people, stay involved in a community, and keep learning new things.
3. Get enough rest
Sleep is essential for regulating cell activity and assisting your body in healing. Sleeping well is linked to more than just waking up bright-eyed and bushy-tailed; it's also linked to living a long, healthy life. People who slept seven hours per night lived substantially longer than those who slept less than five hours or more than eight hours per night, according to one study conducted by the University of California ‒ San Diego. Getting enough sleep each night will help prevent early deaths and can help you avoid cognitive decline and other age-related illnesses. Getting adequate sleep on a regular basis has an impact on longevity, with both too much and too little sleep deemed hazardous. Sleeping fewer than 5-7 hours per night is associated with an increased risk of early death, as is sleeping more than 8-9 hours per night. Inflammation, obesity, and an increased risk of disease have been associated with insufficient sleep, whereas excessive sleep has been connected to depression, low levels of physical activity, and certain health disorders. Maintaining a consistent sleep habit of 7 to 8 hours every night, as well as going to bed and waking up at the same time each day, will increase your lifetime. According to a recent study, regular sleeping patterns, such as going to bed and waking up around the same time each day, are likely linked to lifespan.
4. Avoid smoking and limit your alcohol consumption
Vices. A thing that others can’t live without but a thing that will also destroy their health. Tobacco use is highly connected to disease and sudden death. People who smoke may lose up to ten years of life and are three times more likely to die early than those who never smoke. Remember that it is never too late to quit. According to one study, persons who quit smoking by the age of 35 may live an additional 8.5 years. Quitting smoking can greatly extend your life, and it's never too late. Moderate intake, on the other hand, is linked to a lower risk of many diseases, as well as a 17-18% reduction in your risk of dying early. It is crucial to remember that no significant evidence demonstrates that the benefits of moderate alcohol consumption outweigh the benefits of abstaining from alcohol. In other words, if you don't generally drink, there's no reason to start.
5. Love yourself + put your happiness first = Say goodbye to stress
Love yourself! You are important and you are precious. Being happy can extend your life greatly. Over a 5-year trial period, happy people had a 3.7% lower risk of dying young. Happiness is likely to improve not just your mood but also your longevity. Anxiety and stress can shorten your life dramatically. If you're stressed, laughing and optimism could be two important parts of the treatment. Finding techniques to lessen your anxiety and stress levels will help you live a longer life. Thus, maintaining a positive view on life might also be advantageous.
6. Be in a healthy social circle
Surround yourself with individuals who lift you up and distance yourself from those who take advantage of you and bring you down. Be with people who let you feel safe, heard, loved, and cherished. Do not waste your time chasing toxic and unhealthy relationships. There are billions of people around the globe and there is a circle that is destined for you. Keep searching and do not settle for less.
According to one study, giving assistance to others may be more useful than receiving it. In addition to getting care from friends and family, remember to reciprocate. Close relationships may lead to lower stress levels, greater immunity, and a longer lifetime.
Everything is good in moderation. It is undeniably true that most of us want to live a long, healthy, and fulfilling life. We all want to witness our loved ones grow old with us, and we never want to leave them. If at all possible, we want to be with our loved ones forever, if such a thing exists. However, our time on earth is limited, and the memories we make are the ones that stay with those we leave behind, so as much as possible, we want to be making those memories for as long as we can. Thus, it is important that you take good care of yourself and prioritize your health at all costs. Your body is the only place you have to live, so treat it well so that you can live with it for as long as you want to. Do not take anything for granted, for the most painful thing is regretting things that you could have done but did not because of lame excuses you made when you were younger!
Let’s all live a healthy, fulfilling life! It is never too late to start! You are what you think you are. Your longevity is entirely in your hands.
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Atanas Piskachev, Executive Contributor Brainz Magazine
Atanas is a holistic health coach specializing in mindset performance, helping entrepreneurs and executives incorporate a healthy lifestyle into their hectic schedules.
He has over 10 years of experience in the field, working with various people and organizations globally to explore many different cultures and human behaviors.
By virtue of his brand AtanasFit, Atanas is committed to helping people raise the bar for their health and fitness through direct coaching, writing articles, and creating YouTube videos.
