At this time of the year, many of us have resolved to prioritise our health. So, it is no surprise that there are lots of products purporting to guarantee you live longer and healthier and look more youthful.
Interestingly, while an estimated 25% of longevity is determined by our genes, the rest is determined by what we do, day to day.
There are no quick fixes or shortcuts to living longer and healthier lives, but Science is clear on the key principles.
Here are five things you can do to extend your lifespan and improve your health:
1. Eat a predominantly plant-based diet
What you eat has a huge impact on your health. Evidence out there overwhelmingly shows eating a diet high in plant-based foods is associated with good health and longevity.
If you eat more plant-based foods and less meat, processed foods, sugar and salt, you reduce your risk of a range of illnesses that could shorten your life, including heart disease and cancer.
Plant-based foods are rich in nutrients, phytochemicals, antioxidants and fibre. They are also anti-inflammatory. All of these protect against damage to our cells as we age, which helps prevent disease.
No particular diet is right for everyone but one of the most studied and healthiest is the Mediterranean diet. It’s based on the eating patterns of people who live in countries around the Mediterranean Sea and emphases vegetables, fruits, whole grains, legumes, nuts and seeds, fish and seafood, and olive oil.
2. Aim for a healthy weight
Another important way to become healthier is by achieving a healthy weight, as obesity increases the risk of several health problems which shorten lives.
Obesity puts the strain on all body systems and has a myriad of physiological effects including causing inflammation and hormonal disturbances. These increase your chances of developing several diseases, including heart disease, stroke, high blood pressure, diabetes and a number of cancers.
In addition to affecting us physically, obesity is also associated with poor psychological health. It is linked to depression, low self-esteem and stress.
3. Exercise regularly
Physical exercise is good for our health. Another important resolution we should make at this time of the year is to embark on more physical exercises and get fitter. Regular physical exercise protects against chronic illness, lowers your stress and improves your mental health.
While one of the ways physical exercise helps you is by supporting you to control your weight and lower your body fat levels, the effects are broader and include improving your glucose (blood sugar) use, lowering your blood pressure, reducing inflammation and improving blood flow and heart function.
While it is easy to get caught up in all of the hype about various physical exercise methods, evidence suggests that include physical activity in your day, in any way, has health benefits.
Really, you do not have to run marathons or go to the gym for hours every day. Build movement into your day in any way that you can and do things that you enjoy.
4. Don’t smoke
If you want to be healthier and live longer, then do not smoke cigarettes or vape.
Smoking cigarettes affects almost every organ in the body and is associated with both shorter span and lower quality of life. There is no safe level of smoking, as every cigarette increases your chances of developing a range of cancers, heart disease and diabetes.
Even if you have been smoking for years, by giving up smoking at any age, you can still experience health benefits, almost immediately and, yet, reverse many of the harmful effects of smoking.
If you are thinking of switching to vaping as a healthier, long-term option, think again. The long-term health effects of vaping are not fully understood and it comes with some health risks.
5. Prioritise social connection
When we talk about living healthier and longer, we tend to focus on what we do to our physical bodies. However, one of the most important discoveries over the past decade has been the recognition of the importance of spiritual and psychological health.
People who are lonely and socially isolated have a much higher risk of dying early and are more likely to suffer from heart disease, stroke, dementia as well as anxiety and depression.
Although we do not fully understand the mechanisms, it is likely due to both behavioural and biological factors. On the other hand, people who are more socially connected are more likely to engage in healthy behaviours. Again, there also seems to be a more direct physiological effect of loneliness on the body.
So if you want to be healthier and live longer, build and maintain your connections to others.
SOURCE: Lake County News
