Top 19 healthy habits that promote longevity

Posted on Sep 25, 2022      50

Brushing your teeth, making morning coffee, reading a book before going to bed. Our whole life comprises habits: unhealthy and healthy. They are the ones that determine a person’s lifestyle. If healthy habits prevail over unhealthy ones (smoking, eating unhealthy food), then you are good! And if the opposite is true, then you should definitely think about your lifestyle and start changing your life today.

A list for everyday and more

These healthy habits for everyday will benefit people of all ages, but the earlier you implement them, the better your chances of staying healthy

1. Get 7 to 8 hours of sleep a day

If at a young age a sleepless night goes almost without a trace for the body, with age a chronic lack of sleep inevitably affects health.

Those who neglect sleep and allocate 5 hours or fewer to rest are at risk of heart disease and premature death. But things are no better for those who like to lie in bed longer - 9 or more hours of sleep are no less detrimental to health.

Many studies (such as those conducted in the USA by the Academy of Sleep Medicine) have found the ideal length of a night’s rest to be 7-8 hours.

2. Maintain personal connections

Young people have not forgotten the “charms” of adolescence. Relations with relatives may not be in an ideal state, but this is the case when you have to give in something to establish communication.

People who have strong social ties (not only with relatives but also with friends, colleagues, fellow students) are more communicative, open to new knowledge (which can be a serious advantage when applying for a job), psychologically stable and their health is better than those who neglect support of family and friendly contacts.

In addition, friendship and love make a person more tolerant, compassionate, kind, and help develop the best qualities of personality.

3. Communicate with nature

Man is a component of this world, so it is important to allocate time for hikes in the woods, trips to the mountains, the sea, even an ordinary walk in the nearest park for good.

Affects the life expectancy and place of residence - the more green areas near the house, the less their inhabitants are susceptible to stress, infectious diseases.

It is not always easy to change the place of residence, but to make the trips to nature on a weekly basis is quite realistic. Contemplation of the natural beauty is not only pleasant to the eye but also good for the soul.

4. Safe Sex (No Exceptions)

This is the case when the only time you allow yourself to deviate from the rules, you can put both your health and life in danger.

Many sexually transmitted diseases are resistant to the drugs used in therapy, and you can’t get rid of the problem easily.

It is equally important to genuinely want a child to be born and not to see what happened as an unfortunate accident. Children of those for whom the decision to become parents was conscious feel happier, and the family ties in such a family are strong. Children born because of casual relations are more often subjected to attacks of anxiety, depression.

5. Give up smoking

“Thanks” to this habit, inveterate smokers not only put themselves at risk of developing respiratory diseases but also deprive themselves of at least 10 years of life. It is important to give up nicotine as early as possible. After the age of 35, the risks increase many times over.

6. Cook at home

Choose simple dishes, as long as their ingredients are natural, and the menu is varied and balanced.

Independent care of the diet allows you to control the freshness of food, calories, portion size, not to mention individual taste preferences.

7. More fruits and vegetables

If you do not get lazy and keep (for example, for a week) a food diary, you may find that the share of plant foods in the diet is negligible. But the consumption of leafy greens, citrus fruits, vegetables minimizes the risk of heart disease, cancer. A portion of plant foods should complement every meal.

With fruit, pay attention to the sugar and starch content of the product. If the content of these substances is high, it is better to refuse to eat the fruit (or eat just a little).

Eat a lot of berries, fruits that do not leave a mark on the waistline and help maintain health. These include: currants, oranges, cranberries, apples, mulberries, blueberries.

8. Give up carbonated drinks

The ban does not apply to pure mineral water (although it, too, can be rid of gas before drinking it).

Sweet soda provokes the development of metabolic syndrome, obesity, disrupts carbohydrate metabolism, and increases blood pressure.

The ban applies to Diet Coke to an even greater extent: instead of natural sugar in drinks that are positioned as not containing this ingredient, substitutes are added that have an even more destructive effect on the body.

9. Drink water

Besides being the best way to quench thirst, water is needed to remove breakdown products, toxic substances, renew the skin, function of the muscular system, and normal blood circulation.

You can calculate the rate of fluid in different ways - by body weight, and following the advice of the guru of nutrition or medicine. This value will need to be adjusted.

Do not allow dehydration, but do not drink too much either, as excess fluid overloads the excretory system. Listen to your feelings, follow your body - it will tell you how much water you need per day.

10. Sit Less

If your job requires you to sit for most of the day, make sure you stop for breaks at the end of each hour (and not just to drink another cup of coffee or chat with co-workers, but to go for a walk, do some sit-ups or do a light workout).

Use your lunch break for a brisk walk. If you can’t get out, walk up and down the stairs - this will increase circulation.

The popular alternative to working standing at a desk is not an option. Blood stagnates in that position, too, which can provoke varicose veins. No serious health benefits from introducing such an innovation have been found.

11. Strengthen your heart

Besides a diet rich in healthy fats, a short-term increase in exercise has a beneficial effect on the blood vessels. Periodically, the heart should be allowed to work harder than it normally does.

This can be done by aerobic exercise (30 minutes 4-5 times a week is enough). If there are no contraindications, you can try power, interval training.

Regularity and a gradual increase in the load on the heart muscle are important.

12. do not neglect medical check-ups

It’s difficult to force yourself to visit a doctor when nothing hurts, but regular control of the body is necessary.

This also applies to visits to the dentist, gynecologist, ophthalmologist, mammologist, providing all the tests. This investment of time and money in the maintenance of health always pays off. Any disease is easier to overcome at the initial stage.

13. Antibiotics - only if necessary

Use drugs in this group, not on impulse after watching the latest promotional video, advice from a friend or panic during a flu epidemic, but only if prescribed by your doctor.

And remember: viruses cannot be defeated by antibiotics, only bacteria can fight them. Resorting to their help without a serious need, you can earn resistance to this kind of medicine, and that means that when you really need an antibiotic, it may not work.

14. Be grateful

Frowning is easier than smiling, and so it is with gratitude - it seems awkward to say “thank you” unnecessarily, even if there is reason to do so.

It is possible to feel gratitude to relatives and friends, and even to strangers who have come to your aid in time. It is important to find the right words to express your feelings. The ability to thank makes a person happier and more psychologically stable.

15. More sex

It’s not just about being able to have fun and relieve stress.

Thanks to regular sex, both partners have normalized sleep, improved immunity, and reduced anxiety. Sex can relieve or reduce the pain symptoms of migraines.

16. Alcohol - in moderate amounts

Although alcohol cannot be called a medicine, but in moderate doses, it has a beneficial effect on the vascular system - either as a stimulant or as a sedative (depending on the drink).

The product is addictive, provoking the risk of addiction.

17. Use sunscreen

Deciding whether to apply sunscreen to your skin based on the presence or absence of sun is a mistake. On an overcast day, UV rays may be even more penetrating than on a sunny day.

Daily use of a cream (tailored to your skin type) can help reduce your risk of melanoma by nearly half.

18. Avoid artificial tanning

Whatever the expected benefits of getting a tan using tanning booths, the health risks from this treatment are higher: People who regularly use a tanning bed before the age of 35 are 75% more likely to develop melanoma.

19. End problematic relationships as early as possible

You can fool yourself, but any unhealthy relationship is a constant source of stress that causes heart problems (especially in women) and cancer. State of dissatisfaction impairs the body’s ability to self-repair.

Long life is an unattainable dream for many people. But in fact, to preserve health, optimism and clarity of mind until old age is within everyone’s power!

Teg:   more