How to live a longer life!
Getting the most out of life comes down to a few simple factors that are not just related to your genetics. Yes, advances in modern medicine have helped us to survive common ailments and diseases that were once fatal but it’s ultimately our lifestyle choices that make the biggest difference. Research has shown it’s never too late to start to slow down your biological clock.
The Japanese are known to have the longest life expectancy in the world. 84 years old is the average life expectancy of a person with Japanese heritage. Australian’s are ranked six in the world for their life expectancy. Australians have an average life expectancy of 82 years old.
There are nine common factors that lead to a longer life, some of these include the environment we live in, diet, exercise, body weight, our social lives and avoiding risk factors like smoking and alcohol.
So what does it take to live a longer life?
Stop eating processed foods
Processed foods contain more sodium, saturated fat, added sugars and less fibre. Eating processed food can result in cardiovascular disease, hypertension, cancer and diabetes.
Eat a plant-based diet, limit red meat intake
Your diet should be rich in vegetables, fruits, whole grains, healthy fats and calcium. The minimum recommended intake is two fruits and five vegetables every day. Red meat is known to be linked with an increased risk of heart disease and cancer.
Avoid alcohol, smoking and other harmful toxins
Alcohol can cause a range of diseases including high blood pressure, anemia, cancer, cardiovascular disease, cirrhosis and digestive problems. Smoking harms nearly every organ in the body. Smoking causes cancer, heart disease, stroke, lung diseases, diabetes and chronic obstructive pulmonary disease, which includes emphysema and chronic bronchitis. Smoking also increases the risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.
Stay active, exercise regularly
Exercise helps you maintain healthy body weight and lowers your blood pressure. It is recommended by health professionals to exercise for at least 30 mins a day. By increasing your exercise capacity, you could add years to your life.
Promote a positive mindset
Good mental health allows you to be more productive in life. Challenge your mind by trying something new, learning a new skill or complete brain training exercises/activities. Patience, resilience and perseverance are key to overcoming obstacles.
Reduce stressful factors in your life
Stress can cause cardiac problems, depression, anxiety, social withdrawal, the decline in work performance and the ability to function normally day-to-day. Exercise, meditation, consoling within someone else and maintaining a healthy lifestyle can help reduce stress levels.
Staying connected and maintaining relationships
Scientists have found social relationships can promote life longevity. Socialising can increase self-esteem, strengthen your immune system and can help reduce stress.
Celebrate the small milestones in life
By celebrating small wins, an individual will feel more motivated, accomplished and driven to work towards larger life goals. People who take time to reflect and celebrate their successes are generally more optimistic, take better care of themselves and tend to be less stressed.
Maintain healthy sleeping habits
Most adults need 7-8 hours of good quality sleep each night. It is important to get enough sleep because it can help you maintain a healthy weight, avoid getting sick, lowers your risk of experiencing serious health problems, improves mental health, you can achieve more in your day, think clearly and with clarity. Driving tired has been compared to driving under the influence of alcohol. It can be deadly and certainly very dangerous.
In conclusion; as they say, you are only as old as you feel. Be happy and live life to its fullest by incorporating a balanced and healthy lifestyle into your life.