Living longer and healthier has become a goal for many. This trend, known as longevity, is not just about how old you can get, but also about staying healthy, mobile, and active along the way. The definition of longevity is living beyond your expected lifespan.
Desiring a long and healthy life is a common wish among many of us. While genetics and lifestyle play a crucial role in our lifespan, supplements and health foods can be significant factors in promoting our well-being and extending our lives. In this article, we will explore some key tips that can help improve our health and potentially lengthen our lives.
The environment also plays an important role. Air pollution from industries and cars can shorten lifespans. Toxins in food can significantly affect our health.
Exercise, eating healthy, good sleep, and reduced chronic stress have a major impact. Several studies show that social connections can extend life by many years. (1)
But there are more factors that influence longevity. Here are some concrete and simple tips to promote a good life:
1. Eat a Healthy Diet
Mediterranean Diet: Focus on vegetables, fruits, whole grains, fish, red meat and healthy fats like olive oil.
Intermittent Fasting: Consider incorporating fasting periods into your diet, such as 16:8 (fast for 16 hours, eat within 8 hours; some manage 20:4).
Limit Sugar and Processed Foods: Avoid sugary drinks, snacks, and fast food. Eat real food without ingredient lists (fresh, pure ingredients).
2. Exercise Regularly
Cardio Training: Aim for two hours of moderate activity or one hour of intense activity per week.
High-Intensity Training: Do sprints, going all out for 3-4 minutes and then at a normal pace, totaling 20-30 minutes.
Strength Training: Include strength training twice a week to build and maintain muscle mass. This is important as you age. Use resistance bands and train at home if you don’t want or can’t go to the gym.
Daily Movement: Try to be active every day, even if it’s just a brisk walk. You can easily get off a bus stop earlier and get some extra walking on your way home from work or take a lunch walk.
3. Prioritize Sleep
Regular Sleep Habits: Go to bed and wake up at the same time every day.
Good Sleep Quality: Create a relaxing environment in your bedroom, try to avoid electronics before bedtime, and aim for 7-8 hours of sleep per night.
4. Manage Stress
Manage daily stress by engaging in leisure activities you enjoy that help you relax, such as stretching exercises, arranging flowers, reading a book, etc.
Focus on completing activities you have started. Make a list of things to do and those that are unfinished, work through them and check them off one by one. It’s important to finish each activity and you’ll feel better afterwards
5. Social Relationships
Build strong social relationships with those around you. Maintain good relationships with family and friends, and participate in social activities to make new friends.
It’s important for many people to feel valuable. Aim to do something meaningful, such as engaging in volunteer work or hobbies that give you a sense of purpose and belonging, perhaps choir singing, for example.
6. Avoid Unhealthy Habits
Quit smoking if you smoke, and avoid exposure to passive smoking.
Drink alcohol in moderation. Typically, the more you work on your physical performance, the less you want to drink alcohol because you know how badly it affects your body.
7. Monitor Your Health
Have regular health check-ups, even if it takes a few years between visits. Do blood tests for various health conditions.
8. Stay Mentally Active
Keep yourself mentally stimulated. Read books, play instruments, solve puzzles, do crosswords, or learn new skills. Continue educating yourself and stay curious about new subjects and interests.
Adequate Nutrition
But all of this won’t help if you ultimately don’t get enough nutrition. Including the right diet and building blocks for your body in your daily routine can be crucial for nutritional balance for long-term health. There are several vitamins and nutrients considered to play a role in promoting overall well-being.
- Vitamin C and E help protect cells from oxidative stress.
- Vitamin K contributes to normal blood clotting and maintaining normal bone health.
- Omega-3 Fatty Acids: EPA and DHA contribute to the normal functioning of the heart, with the beneficial effect achieved with a daily intake of 250 mg EPA and DHA. EPA and DHA also help maintain normal blood pressure, achieved with a daily intake of 3 grams. However, the daily intake should not exceed 5 grams.
- B vitamins such as B6 and B12 contribute to various functions in the body, including normal energy metabolism and normal nervous system function.
- Vitamin D helps maintain normal bone health and supports the normal function of the immune system.
- Yogurt Products: Intake of yogurt products with beneficial lactic acid bacteria can support a balanced gut flora and promote digestion, which facilitates nutrient absorption.
By regularly incorporating a healthy lifestyle and good habits and consuming nutritious foods, you can create the conditions for a good life.
References:
(1) Berkman LF, Syme SL. Social networks, host resistance, and mortality: a nine-year follow-up study of Alameda County residents. American Journal of Epidemiology. 1979;109(2):186-204.