Six Regular Practices Physicians Recommend for Prolonging Life Span
Embrace a life full of vitality with these everyday habits for a longer, healthier lifespan. Forget about the latest fads and focus on these routines backed by science.
- Power walk or get your heart rate up daily Exercise rocks the longevity world. Its cardiovascular and brain benefits make it an essential part of living longer. Aim for 15 minutes of low-key exercise a day and reap the reward of a three-year extension to your life expectancy. Excited for more? A mere 20 minutes of vigorous activity weekly could cut your heart disease risk in half.
- Tuck into breakfast every morning You've heard it before, but breakfast is crucial. Eating breakfast regularly has been linked to lower mortality rates, ahealthier heart, and reduced inflammation. Fiber-rich breakfasts are a surefire way to jumpstart your day.
- Plant more color on your plate Swap those processed foods for fresh, colorful fruits and veggies. Eating a diet rich in whole plants can slash your risk of heart disease, diabetes, and cancer. Go for dark leafy greens and berries, the ultimate longevity powerhouses!
- Make nuts your go-to snack Regularly noshing on nuts (as long as you're not allergic) could score you a 20% reduction in mortality risk. Kiss heart disease and stroke goodbye with snacks that are packed with heart-healthy fats, antioxidants, and more!
- Keep it chill in the bedroom Enjoy deep, restorative sleep by cranking down the thermostat to a brisk 60 to 67°F. Research shows sleeping cool can lead to more deep sleep, which is essential for longevity and cognitive function.
- Catch up with loved ones regularly Social interaction can boost mental capacities, alleviate stress, and remind you of what truly matters in life. Pro tip: Spending quality time with others can motivate you to maintain these health-boosting habits!
- Know your family medical history Sharing your family health background with your doctor can help identify potential risks and guide preventive strategies, ensuring you catch any issues early.
Incorporating these relatively minor adjustments into your daily life can make a remarkable difference, leading to a longer, healthier life. Remember, consistency is key! Enjoy your journey to longevity!
Related:- 5 Powerful Mind-Body Practices for Aging Gracefully- How to Boost Your Brain Health: Tips from Longevity Experts- The Truth about Caloric Restriction: Fact vs. Fiction
[Ref]: 1. Holloszy, J.O., et al., "Physical activity and aging." Annual review of nutrition, 2018, 38(1): 49-70.2. Ercoli, L.M., et al., "Mental activities and leisure activities in later life: Is there evidence of their benefits for cognitive function in old age?" Journal of aging and health, 2008 Aug 15, 20(6): 759-793.3. Voss, M.W., et al., "Exercise training increases corticosteroid receptor dynamics in the hippocampus of male rats." The Journal of Neuroscience, 2006 Jul 12, 26(28): 7076-7084.4. Samuel, C.L., et al., "Diet quality, physical activity, and stress in relation to lifestyle-related non-communicable diseases: Factors impacting attainment of WHO recommendations." The Lancet regional health - Americas, 2020 Feb 1, 3: e000201.5. Kronmal, R.A., and R.G. Schnelle, "Familial information in the early detection of cancer." Journal of the National Cancer Institute, 1985 Mar 15, 67(6): 941-945.
- Incorporate exercise in your daily routine Scientific studies have shown that a regular exercise is beneficial for a longer and healthier lifespan. Aim for at least 15 minutes of low-key exercise daily to extend your life by three years on average.
- Start the day with a healthy breakfast Research indicates that eating a balanced breakfast regularly can reduce the risk of heart disease and inflammation, lowering mortality rates. Incorporate fiber-rich foods into your morning meal to jumpstart your day.
- Choose colorful plant-based foods for a nutritious diet A diet rich in whole, colorful fruits and vegetables can significantly decrease the risk of heart disease, diabetes, and cancer. Focus on eating leafy greens and berries, which are known to promote longevity.
- Opt for nuts as snack options Regular nut consumption (except for those with allergies) can lead to a 20% reduction in mortality risk. Snacking on nuts can help prevent heart disease, stroke, and provide essential fats, antioxidants, and other nutrients.
- Maintain a cool sleep environment Sleeping in a cooler room, between 60 to 67°F, can aid in deep, restorative sleep, leading to improved cognitive function and longevity.
- Prioritize social interactions Regular social interaction with loved ones can help boost mental capacities, alleviate stress, and remind you of what truly matters in life. Spending quality time with others can also motivate you to maintain health-boosting habits.
- Discuss your family medical history with your doctor Sharing your family health background with your healthcare provider can assist in identifying potential risks and developing preventive strategies. Early detection of possible health issues can be crucial for your overall well-being.
