Here are some amazing tips that will help you live longer!
It is true that your life expectancy is dictated by genetics, but there are some things and habits you can do to live longer. Some exterior factors truly affect your life expectancy, and the good news is that you can learn how to control them.
There are things you are advised to do and others that you should stop doing right now, and both of them can influence the development or chances of avoiding certain age-related diseases.
Overeating, not getting enough sleep, alcohol intake—all of them can make you older faster and also shorten your lifespan. Read on and learn more about the things that will help you live longer!
1. Drink tea and coffee
Tea and coffee are great beverages that can help you live longer because they are known to decrease the risk of chronic disease. Green tea is rich in catechins and polyphenols, and both of them can decrease the risk of developing cancer.
Coffee is another wonder drink that is linked to a lower risk of heart disease, some cancers, type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease. But with coffee, it is advised to be careful because too much caffeine can disturb your sleep, which will have a negative impact on your health. Limit your consumption to 3 cups of coffee per day and stop drinking coffee after 4 p.m.
If we were to compare the life expectancy of those who drink tea and coffee and those who don’t, we could see that coffee and tea drinkers live longer because they have a lower risk of early death (20–30% lower risk).
2. Drink alcohol in moderation
We are all aware that drinking too much alcohol is harmful and has many effects on your body and even on your mind. Now, this doesn’t mean that you can’t drink anymore, even if this is the best approach. You can still drink, but the secret is to do it in moderation.
Heavy drinking is one of the main causes of pancreatic disease, liver disease, and heart disease. All of these can increase the risk of early death, but you can take this step to avoid it.
One alcoholic drink that you can consume that is not that damaging to your health is wine. There is also a study that took 29 years and observed how the health of the subjects changed over these years. Some of them have dank wine, while the rest have different alcoholic beverages.
At the end of the study, it was shown that those who preferred to drink wine lived longer because they had a lower chance of dying early.
To keep consumption reasonable, women should aim for 1-2 units per day, or a total of 7 units per week. Men should limit their daily consumption to no more than three servings, with an upper limit of 14 per week.
3. Eat nuts
If you are looking for foods that are nutritious and give you energy, then nuts are the answer. They are nutritional powerhouses and are also easily accessible. They are full of minerals such as magnesium, potassium, and copper, as well as a lot of vitamins such as vitamins E and B6.
Nuts are beneficial when you want to manage high blood pressure, diabetes, inflammation, and belly fat levels. According to the statistics, nuts will help you live longer since 3 servings per week can reduce the risk of premature death by 39%.
What you can do is introduce nuts into your diet. If you are not used to eating nuts, it might be a little bit harder at the beginning, but you can try adding nuts to various meals. For example, you can add them to yogurt when you are having breakfast.
4. Stop overeating
One thing that has sparked a lot of interest in the scientific community in recent years is the effect of overeating on longevity. We know for sure that eating too much is not healthy in any way, but does it also have an impact on how long you live?
According to animal studies, when the food intake is reduced by a percent between 10 and 50, the maximum lifespan is increased. In the same fashion, human studies have shown that a reduced calorie intake reduces the chances of disease and, with this, increases longevity.
Also, if you eat less in the end, you will lose fat. And if you want to lose some pounds, this will definitely help you. Getting rid of excess fat will help you live longer since excess fat is linked to various health problems such as diabetes and heart disease.
But you have to be careful when you try to restrict calories. It can be dangerous if you plan to do this long-term. Increased hunger and low body temperature are just two side effects that might appear.
5. Be sociable
Believe it or not, research shows that being social will help you live longer. Even more, your chances of longevity have increased by 50%! This is huge, and you can achieve that just by taking care of yourself and meeting your family and friends once in a while.
Well, the key is to have a healthy social circle that is there for you when you need it. That means having friends that you can talk to when you need them. Interestingly enough, statistics say that if you have at least three social ties, you can successfully avoid early death because your risk is lowered by 200%.
When you have people around you, dealing with stressful situations becomes easier, and you will be more prepared to overcome them. The people you have around you can make you see everything in a positive light.
Also, studies show that when you offer other people support, this might be extremely beneficial for you. So, be open to accepting help from friends and family, and when you have the chance, return the favor.
6. Stay active
If you want to live longer and healthier, you will need to be active and move your body. Being physically active can actually add years to your life, and you don’t need to be a marathon runner for that.
All you need is 15 minutes of activity per day, and you will be able to extend your lifespan by at least 3 years. Also, these 15 minutes will reduce your risk of early death by 4%. Recent studies have shown that those who are over 60 and who exercise have fewer chances of dying early. This is true even for those who don’t exercise for more than 150 minutes per week.
Now, physical activity can include anything from running to walking to going to the gym. You should choose whatever suits you, and you can also talk to your doctor to find out if you are able to do any exercise.
7. Stop smoking
Smoking is really bad for your health, and as you might expect, it is not helping you to live longer. It is linked to many diseases, and it can make you lose, on average, 10 years of your life.
The good news is that if you stop smoking before you turn 40, you can still prevent some of the risks associated with this activity. But if you are over 40, this doesn’t mean you should quit. It is never too late to quit smoking.
Furthermore, stopping smoking in your 60s might add 3.7 years to your life. And even more, if you decide to quit in your 80s, there are still advantages. It doesn’t matter when you quit; it is important to quit!
If you want to read more about how to have a healthy diet this book might help you: Live Longer Eat Better: Ancient Wisdom to Modern Tradition
You should also read: 6 Symptoms of Liver Disease That Show Up on Your Face
