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Many people think that longevity is largely determined by genetics. However, genes will play a much smaller role than environmental, dietary and lifestyle factors. Here are 18 secrets to living a longer life.
As we age, bodies can change and athletic ability declines, but when it comes to living a longer, healthier life, it's largely hard to change. A healthy diet and regular activity are the first things on the to-do list.
According to a 2018 study, just adopting 5 simple habits can help you live longer, increasing your lifespan by an impressive 12 to 14 years. So how to live longer, live longer? The researchers found that never smoking, maintaining a healthy weight, engaging in regular physical activity, eating a healthy diet and limiting alcohol intake were "keys" to living a longer, healthier life. stronger. Here are 18 secrets to a longer and longer life that health experts recommend doing every day..
1. Protecting your DNA helps you live longer
As you age, the ends of your chromosomes become shorter, which makes you more susceptible to illness. Lifestyle changes can boost an enzyme that makes them live longer. Plus, studies also show that diet and exercise can help protect them. Healthy habits can also slow down aging at the cellular level.
2. Think hard and try to do what's right
An 80-year study found that people who are conscientious, meaning they pay attention to detail, think clearly, and try to do what's right, live longer. They do more for their health and make choices that lead to stronger relationships and better careers.
3. Making friends helps to relax mentally and live longer
This is another reason to be grateful to your friends. They can help you live longer. Dozens of studies show a clear link between stronger social ties and a longer life. So take the time to stay in touch.
4. Choose friends who have a healthy lifestyle
Your friends' habits affect you, so find friends who lead a healthy lifestyle. Obesity will increase if you have a friend who gains weight. Smoking also spreads through social relationships, but quitting is also contagious.
5. Give up the habit of smoking
Quitting smoking can prolong your life. A 50-year British study found that quitting at 30 could give you a decade. Making a habit at age 40, 50 or 60 can add another 9, 6 or 3 years respectively.
If you want to stop smoking, you can make small lifestyle changes that can help you resist temptation. Here are some strategies to quit smoking:
Think Positive: You may have tried to quit before and failed to manage it, but don't let that discourage you. Look back at what your experience has taught you and think about how you would do it this time. Make a Quit Plan: Make a promise to quit smoking. Adhering to the "no drag" rule can be very helpful. Whenever you're feeling like you're having a hard time, tell yourself and stick with it until your cravings go away. Think about your diet: A US study has revealed that certain foods like cheeses, fruits and vegetables make tobacco taste terrible. Change up your drink: The same US study as above also looked at drinks. Alcohol, wine, cola, tea and coffee will all make tobacco “taste” better. So when you go out, drink more water and juices. Know when you're craving a cigarette: The urge to smoke can last about 5 minutes. Before giving up, make a list of strategies that last about 5 minutes. Get some support for stopping smoking: If a friend or family member wants to quit as well, suggest to them that you quit together. Exercise: A review of scientific studies has demonstrated that exercise, even a walk or a stretch for about 5 minutes, helps reduce cravings to smoke. Make friends who don't smoke: When you go to parties, stick with friends who don't smoke. Keep your hands and mouth busy: Nicotine replacement therapy (NRT) can double your chances of success. If you like holding a cigarette, there are portable products, such as inhalers or e-cigarettes. When you're out, try placing your drink in the hand that usually holds a cigarette or drinking from a straw to keep your mouth occupied.
Kết bạn giúp tinh thần thoải mái, sống thọ hơn
6. Have an effective nap
Napping is the norm in many parts of the world and now there is scientific evidence that napping can help you live longer. A study has shown that people who sleep regularly have a lower risk of dying from heart disease. Researchers also suggest that naps may help your heart by reducing stress hormones.
7. Follow the Mediterranean diet
Follow the Mediterranean diet rich in fruits, vegetables, whole grains, olive oil and fish. This plan may also reduce your risk of metabolic syndrome - a combination of obesity, high blood sugar, high blood pressure and other things that make you more likely to develop heart disease and diabetes.
8. Eat like an Okinawan
The people of Okinawa, Japan, once lived longer than any other group on Earth. The traditional diet of this region is why. It contains lots of green, yellow vegetables and is low in calories. In addition, some Okinawans have the habit of eating only 80% of the food on their plate. The younger generations have abandoned the old ways of life and are no longer living long.9. Getting Married Makes You Live Longer
Married people tend to live longer than their singles. The researchers say it is due to the social and economic support that marital happiness provides. While an existing union provides the greatest benefit, those who are divorced or widowed have lower mortality rates than those who have never been married.
10. Losing weight increases longevity
If you're overweight, losing weight can protect against diabetes, heart disease and other diseases that make your life worse. Belly fat is bad for your health, instead eat a lot of fiber and exercise regularly to increase bust.
11. Keep moving
People who exercise on average live longer than people who don't exercise. Regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression. It can even help you stay mentally sharp in old age. 10-minute runs are fine, as long as they add about 2.5 hours of moderate exercise per week.
12. Drink alcohol in moderation
Heart disease is less common in moderate drinkers than in nondrinkers. On the other hand, too much alcohol warms the stomach, raises blood pressure, and can cause a host of other health problems. If you drink alcohol, the limit should be 1 drink per day for women and one or 2 drinks per day for men. But if you don't drink then don't start. There are better ways to protect your heart!
13. Get emotional support
People who attend religious services tend to live longer than those who don't. In a 12-year study of people over the age of 65, those who went more than once a week had higher levels of an important immune system protein than those who didn't.
Những người tập thể dục trung bình sống lâu hơn những người không tập thể dục
14. Forgiveness brings many health benefits
Letting go of grudges offers surprising physical health benefits. Chronic anger has been linked to heart disease, stroke, poorer lung health, and other problems. Forgiveness reduces anxiety, lowers blood pressure, and helps you breathe easier.
15. Use safety equipment
Accidents are the 3rd most common cause of death in the United States. Wearing safety gear is one of the easiest ways to increase your odds of a long life. Wearing a seat belt reduces the chances of dying in a car crash by 50%. Most car accident deaths are caused by head injuries, so always wear a helmet.
16. Make sleep a priority
Getting enough sleep can reduce the risk of obesity, diabetes, cardiovascular disease, metabolic disease and mood disorders. It will also help you heal faster.
17. Manage stress
You will never completely avoid stress, but you can learn to manage it. Try yoga, meditation, or deep breathing.
Nowadays, amidst the hustle and bustle of work, family and other commitments, you can become too stressed and busy. But you need to take time to relax, or your mental and physical health may suffer.
Here are 10 ways to manage stress:
Practice; Relax your muscles; Deep breath; The diet is full of good nutrition; Slow down life; Breaks; Make time for hobbies; Talk about your problem; Do it yourself; Get rid of your bad habits. Find out the biggest causes of stress in your life. If you can identify what they are, see if you can eliminate them from your life or at least minimize them.
If you can't pinpoint the main cause of your stress, try keeping a stress journal. Record when you become most anxious and see if you can identify a trend, then work to eliminate or reduce those triggers.
18. Keep a sense of goal accomplishment
Hobbies and activities that are meaningful to you can prolong life. Japanese researchers found that men with a strong sense of life were less likely to die from stroke, heart disease or other causes over a 13-year period than those who were uncertain. about myself. Being clear about what you're doing and why can also reduce your risk of Alzheimer's.
In short, just adopting simple habits can dramatically increase your lifespan by 12 to 14 years. Therefore, following a healthy lifestyle, eating right and doing the things you love will help you to live longer.
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References: webmd.com, eatthis.com, bestlifeonline.com,, healthline.com
