Easy Ways to Live Long
Easy Ways to Live Long
Introduction
I was thinking as to how one can live long. As such, I carried out a detail study on this and based on my experience I could come to a conclusion which I thought I should inform it to all. Good health isn’t just about healthy eating and exercise — it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle. Adopt the following habits to keep your body looking and feeling young:
I was thinking as to how one can live long. As such, I carried out a detail study on this and based on my experience I could come to a conclusion which I thought I should inform it to all. Good health isn’t just about healthy eating and exercise — it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle. Adopt the following habits to keep your body looking and feeling young:
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| Md. Lutful Huda |
2. Vacation or Else. Not taking time off work might, indeed, be deadly. Study says, people are at high risk for coronary artery disease those who failed to take annual vacations and they are 32 percent more likely to die of a heart attack.
3. Stay Out of the Sun. Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early—or too late—to add sunscreen to your daily skin-care regimen. And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
4. Reach Out. Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation. It can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression. Studies show that loneliness increases the risk of early death by 45 percent. It weakens the immune system and raises blood pressure while increasing the risk for heart attacks and stroke. By contrast, people with strong ties to friends and family have as much as a 50 percent lower risk of dying.
5. Drink More Water. Most of us don’t drink enough water every day. Water is essential for our bodies to function. Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Since we lose water daily through urine, bowel movements, perspiration, and breathing, we need to replenish our water intake. Furthermore, drinking water helps in losing weight.
6. Go Green. If coffee’s not your thing, green tea also has proven longevity cred, likely because it contains powerful antioxidants known as catechins that may help combat diabetes and heart disease. In a large study of more than 40,000 Japanese men and women, drinking five or more cups of green tea a day was associated with a 12 percent decrease in mortality among men and a 23 percent decrease among women.
7. Eat Fruits And Vegetables. Getting fewer than three servings of fruits and vegetables a day can boost your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation fighting and circulation boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
8. Eat Fewer Snacks and Select Healthier Alternatives. Healthy snacks help children and young people meet their daily nutritional needs. Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices. Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight.
9. Don’t Sweeten With Sugar. A high-sugar diet boosts blood sugar, which in turn plays havoc with your heart by increasing levels of LDL cholesterol while lowering heart-friendly HDL cholesterol, and tripling your risk for fatal cardiovascular disease.
10. Spice It Up. Eating hot chili peppers may add years to your life. In a 2016 analysis of the dietary habits of more than 16,000 men and women over 23 years, those who reported eating hot peppers reduced their risk of dying by 13 percent.
11. Don't Overeat. If you want to live to 100 years, leaving a little bit of food on your plate may be a good idea. It is found that the oldest Japanese people stop eating when they are feeling only about 80% full. St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
12. End Day's Eating By 9 pm. Not only is eating late bad for your waistline — sleeping doesn’t exactly burn lots of calories — it also increases the risk of heart disease by 55 percent for men ages 45 to 82, according to a Harvard study.
13. Turn Off The TV. Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day. Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
14. Get Busy. Having satisfying sex two to three times per week can add as many as three years to your life. Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
15. Don’t Smoke. Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that people who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer.
16. Focus On Fitness. Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems. Climb the stairs instead of taking the lift. A study by University of Geneva researchers found that taking the stairs instead of the elevators reduced the risk of dying prematurely by 15 percent. What’s more, a daily stair climb shaves six months off your “brain age,” according to researchers at Concordia University who performed MRI scans on 331 people ages 19 to 79.
17. Get Enough Sleep. When you don’t rest well, you compensate by eating more — usually junk food. Get enough rest and you don’t need to take snack to stay awake. Also, lack of sleep causes premature aging. Consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke, according to a review of 15 studies published in the European Heart Journal.
18. Meditate. Meditation quietens your mind and calms your soul.
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| Md. Lutful Huda |
20. Embrace Your Faith. Attending religious services has been shown to add between four to 14 years to life expectancy, according to researchers.
21. Read More. Sounds like we made it up, but scientific research supports the longevity, benefits of reading — newspapers and magazines will do, but books are the best. As little as a half-hour a day of book reading had a significant survival advantage over those who do not read.
22. Monitor Yourself. Don’t wait for annual checkups to consider your health. By then, a small problem could have morphed into a life-threatening illness. Symptoms that might point to cancer include: unexplained weight loss of 10 pounds or more (this can be an indication of cancers of the esophagus, stomach or lungs); fever; extreme fatigue; changes in bowel or bladder habits; or unusual bleeding.
23. Make Peace With Family. While we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk. Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the University of California, San Francisco. This sort of cell death turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality. The remedy: Come to peace with the people in your life. Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
24. Get Fidgety. Fidgeting is good. A 2016 British study finds that sitting for seven or more hours a day increases your risk of dying by 30 percent — except among active fidgeters, who see no increased risk.
Conclusion
25. Making just a few changes in your lifestyle can help you live longer. A recent study found that all bad behaviors can hustle you into an early grave. Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the positive habits stated above to keep your body looking and feeling young.
Note:
Prepared by Major (R) Md. Lutful Huda, presently Chairman of TIDAC and Dreamwork Limited, Chief Editor of 'Crime and Judgement' Magazine
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