For hundreds of years, many people have strived to find the secrets to living a long and healthy life. Research and studies into longevity have indicated that there are no secrets. Here are five important tips on how to feel better and live longer.
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Tips On How To Live Longer
Extending your life expectancy is not worth your while unless you are prepared to improve your health and your lifestyle. Research has shown that the following lifestyle habits will improve both your quality and quantity of life.
1. Maintain A Healthy BMI
A healthy life depends on BMI (Body Mass Index) and body weight. Pressure on the organs in your body increases with each pound of extra weight.
According to the World Health Organization, BMI should range between 18.5-24.9 kg m-2 to reach optimal health. The standard BMI categories range between 18.5-24.9 for “normal” weight, 25-29.9 for “overweight”, and over 30 for “obesity”. The WHO reported that the average BMI has increased in both women and men between 1975 and 2016. For example, in Australia in 2016, 29% of men and women were all obese with BMI’s of over 30.
A BMI in obese and overweight categories has strong links when it comes to developing cardiovascular disease, type 2 diabetes, cholelithiasis, hypertension, and other types of chronic diseases. People that are both physically active and lean have much lower risks when it comes to mortality and chronic disease.
2. Take Part In Regular Daily Exercise
Can you live a longer life when you regularly work out? Working out is one of the best ways to maintain a healthy BMI and to stay healthy. It is also one of the best ways to increase your likelihood of living for as long as possible.
Even tending your garden or working in your yard or house is a form of regular exercise. Incidental exercise or activity is a better option than participating in long-distance running or strenuous and excessive gym sessions.
In fact, excessive and strenuous exercise can be harmful when it comes to preserving a healthy body. Over-exercise can result in damages to your joints, hips, and knees. Health experts recommend working every part of your body with a bit of rigor. This includes sweating and heavy breathing for 5 to 10 hours every week. This could equate to walking, riding, running, or swimming 30 to 40 minutes every second day, or for 2 hours over a weekend.
Regular and consistent exercise is great for your body and your brain. Studies and research have indicated that exercise will improve your mood and lower feelings of stress, anxiety, and depression.
3. Eat A Balanced, Healthy Diet
Following a healthy diet will help you to live longer. Eating well-balanced meals will help you to keep your body fat and weight down and give your body what it needs for a healthy and long life.
Your daily diet should include vegetables, fruits, calcium, healthy fats, and whole grains. The recommended intake includes 5 vegetables and 2 fruits every day. Choose different colors when it comes to your vegetables and fruits to make sure you are obtaining a complete range of minerals and vitamins. Limit your red meat intake and rather include more fish and trimmed chicken. Avoid overcooking or burning meat as this increases the carcinogens.
If possible consume more plant sources that contain protein including beans and nuts. Plants are much better food if you plan to live for as long as possible. Limit refined grains and rather include more whole grains.
4. Continue To Make Good Social Connections
To live a long and healthy life, it is also important to maintain strong relationships and social connections. As people start getting older, it can become harder to see friends and to go out. Making new friends can also be difficult. Make sure you nurture your relationships and strive to make new connections whenever you can.
5. Lower Your Alcohol Consumption
A vital tip to living a healthy and long life free from disease involves limiting your alcohol intake. The social culture of heavy drinking may seem like fun, but consuming an excessive amount of alcohol has sent many people to their early graves.
The secret to a healthy and long life is actually not so secret. Exercise regularly, eat well, and work on maintaining a thriving social life and you will enjoy a much longer and happier life.