Posted on Jul 6, 2022 107
How to live long and be healthy? Cardiologists from America concluded that almost everyone lives to 90 or even 100 years (who wouldn’t want to go that long way). And you don’t have to do anything supernatural for that, you just have to follow a few elementary rules.
The most interesting thing is that long-livers living in different parts of the world are in complete agreement with them. Useful and affordable habits allow you to stay slim, energetic and always have a good mood.
Studying the lifestyle of long-livers, the researchers found that they have similar habits and diet. And the main thing is that there are no special secrets about how to keep your body. We have selected for you the most important secrets of longevity, which will help you live to 100 years old and even more. What to do to live long?
Before you get to the primary material, you might want to know why people age and what scientists say about this process. Enjoy reading!?
Eat fruits and vegetables
We’ve all heard since childhood that to be healthy, you need to eat fruits and vegetables every day. And it is true. What are their health benefits?
Besides, plant foods reduce the risk of heart attack, some cancers and blood clots. The factors listed above are considered being among the most dangerous for a human being. It is these diseases and indicators that reduce life expectancy.
The World Health Organization recommends that all supporters of a healthy lifestyle consume at least 400 grams of fruits and vegetables every day.
Do you want your skin to stay soft? Then make sure you include the foods listed in the table as often as possible.
|Vitamin||Where is it found and what does it do|
|Vitamin A||Excellent antioxidant. Carrots, broccoli, and apricots are rich in it|
|Vitamin B2||Supports cellular respiration. Found in liver, milk, yogurt, eggs, mushrooms, soybeans, spinach, tomatoes, almonds.|
|Vitamin B3||Promotes skin elasticity. Found in turkey, chicken, liver, tuna, peanuts.|
|Vitamin B5||Is an anti-inflammatory. Sources: saltwater fish, eggs, mushrooms, avocado.|
|Vitamin B6||Helps to moisturize the skin. Contained in pork, fish, eggs, soy, whole-grain cereals.|
|Vitamin B7||Is called by cosmetologists the beauty vitamin. It is found in soy products, hard-boiled egg yolks, milk, nuts and fruits.|
|Vitamin C||Is necessary for the production of collagen. Oranges, grapefruit, kiwi fruit, rose hips, cherries, and sauerkraut are rich in it.|
|Vitamin D||Helps prevent the appearance of wrinkles. Found in saltwater fish, egg yolks, dairy products, and liver.|
Take every opportunity to be active.
As we all know, movement is life. So if you want to live longer, take every opportunity to move. If you sit at the workplace (for example, at the computer) for 6-8 hours every day, then the chances of having a heart attack or stroke before the age of sixty are proliferating.
Instead of taking the elevator, take the stairs and walk more. Vacuum the carpets. Work on your plot, if you have one. Plant houseplants. Breed fishes. Care for pets.
Active movements, whether they are very vigorous and carried out on a strict schedule or moderate and carried out from time to time, bring invaluable benefits:
For those who never go to the gym, it will be especially interesting to know that recent studies have shown that moderate activity (such as walking or gardening) for half an hour several times a day is as beneficial as intensive exercise three to five times a week.
All long-livers, without exception, are active. They take 4,000 or more steps each day. It’s best to do it all the time. Do you know the norm of steps per day?
Be in the sun more often
Sunlight is vital for all life on the planet. Humans are on that list, too. Ultraviolet radiation promotes the production of vitamin D in the body. It has a beneficial effect on the immune system and the body.
If this vitamin is not enough, the situation is just the opposite - the risk of developing various diseases, such as cancer, increases. With age, blood pressure rises, there is sclerosis, diabetes, and other pathologies of autoimmune nature.
It is unnecessary to be in direct sunlight from morning till night. To get the body the required amount of vitamin D, enough ten to fifteen minutes of sun bathing twice a week.
Of course, you can’t forget that too much ultraviolet light is bad for your skin.
Keep up with the literature. Attend various trainings, circles, and seminars. Take a class. Do crossword puzzles. It is becoming more and more obvious that the brain needs to be trained, just like the muscles.
Those who train their brains regularly by setting themselves more and more goals are better able to maintain their abilities.
Many studies prove that there is a clear link between learning and longevity. The more we learn, the longer our lives will be.
Spend more time with your loved ones.
It doesn’t take much to be happy. A person needs to know that someone needs them and that they are loved. If there is a healthy relationship in the family, this need is fully satisfied.
Knowing that there will always be support in any situation, even the most difficult, brings comfort. If statistics are to be believed, those who have such families are less likely to experience discomfort, less likely to suffer from stress, anxiety disorders, depression.
Establish your own traditions, invent intrafamily rituals that no one may break. This can be a Saturday picnic or dinner with the family of the week. Play more often, go out with the children and pay attention to your wife or husband.
Talk to your parents, even when fatigue is overwhelming. Relatives should come first, and then everything else.
Take care of your teeth
Go to the dentist regularly. By doing so, you increase your chances of living to a ripe old age with your real teeth. An article on what’s bad and what’s good for your teeth is waiting for you.
Oral health and heart disease are linked through the spread of bacteria from the mouth to other areas of the body with the bloodstream.
Grow some plants.
Preserving the nervous system is also a significant rule of thumb for longevity. Growing plants will help with this. It can be green on the windowsill or tomatoes in the vegetable garden, galesias or simple petunias.
Gardening is a great rest for the nerves and a good physical workout. It balances our emotions and recharges us spiritually, gives us an escape from our worries and brings us closer to nature.
Even if it is impossible to prove that such a quiet pastime prolongs life, it obviously improves our mood.
Not a fan of gardening? No problem, do something that helps you relieve stress. It could be, for example, an evening jog or paint. Read a separate article about what you can do to relieve anxiety and stress.
Look to the future with hope
Make a list of things you want to learn or experience. It can be a brand new goal or something you’re already doing. You can also mention past hobbies.
Periodically add to the list. Note what you’ve already accomplished and what you’ve completed. Whether the goals we set for ourselves are small and fun or serious and challenging, they alone will help you greet each day with a sense of purpose and optimism.
Both longevity researchers and long-livers themselves note that this optimistic outlook is a very powerful motivator in life.
Why purpose in life is so important
People who have a goal and strive to realize it live longer and are less likely to complain about health problems than those who think their lives are pointless. According to scientists, long-term plans curb inflammatory processes and dangerous diseases, such as cancer and cardiovascular disease.
There is a direct link between life expectancy and life satisfaction, say scientists from the University of Michigan (USA), who monitored the lives of 6,985 people over the age of 50. Previously, all volunteers were tested using the method of changed Scale of psychological well-being Raiff and Keys.
With its help, it was established whether the person has a goal in life and how strong it is. The participants of the experiment were divided into 5 groups (the 1st group - with the most significant goal). The study lasted for 4 years. During that time 776 respondents died.
Researchers analyzed various factors (age, level of education, bad habits, etc.) and correlated all this with the results of the survey. Among those who had a very important goal in life (Group 1), only 17 people died, and among respondents who did not have one, 83 people died (Group 5). The highest mortality rate (281) was in the penultimate Group 4.
Smile and laugh more
Many scientists, eminent doctors and psychologists believe that the best cure for diseases and any adversity is a sincere incendiary laughter. There are regions where people kindly banter with one another right on the street. This kind of therapy allows one to relieve emotional tension.
It is proved that a positive perception of life, the ability to laugh at themselves, difficult situations and other people, to enjoy any event, enjoy what you have, reduces the risk of cardiovascular system pathologies, neurosis.
Eat right, give up bad habits and follow the rest of the above rules and perhaps you will take the first line in the ranking of long-livers.