Life-prolonging habits: what are they?

July 16, 2022
Продлевающие жизнь привычки

Living up to 100 years, while maintaining mental and physical health is not a jackpot, but the result of observing a number of rules. After studying the lifestyle of a group of long-living people, scientists came to the conclusion that there are some life-prolonging habits. So what is the secret of longevity, we will consider it below.

Healthy lifestyle and slowing down aging

Scientists from the Harvard School of Public Health named the main healthy habits that can not only prolong life but also improve its quality, avoiding many diseases, such as diabetes, oncology, and cardiovascular diseases. They analyzed the data of more than 70 thousand women and 33 thousand men aged 45 years and identified a number of factors that slow down aging. Scientists named the following habits as important factors that positively affect life expectancy and activity:

Life-prolonging habits: an overview

Balanced nutrition

They say, “We are what we eat.” A healthy diet stabilizes weight and reduces the risk of cancer, metabolic syndrome, and cardiovascular diseases. What is useful to eat:

  • Food of organic origin, not poisoned by hormones and antibiotics, contributes to the proper functioning of the body and longevity.
  • Regular consumption of monounsaturated fats, such as olive and other vegetable oils, nuts, and seeds, reduces the risk of death from cardiovascular diseases by 16%.
  • Adding animal fats to your diet (dairy products, eggs, poultry, meat, and fish) can reduce the risk of death from heart disease by 25%.
  • Eating vegetables, fruits, and whole grains also contribute to brain function.
  • An important factor is the support of the body’s water balance. The lack of drinking water affects the condition of the whole body: from sleep disorders to dry skin.

Eight-hour sleep

Scientists have found that short irregular sleep is associated with the risk of coronary heart disease, and can also lead to diabetes and obesity. Conversely, nights of good sleep help to bypass health problems, compensate for the lack of rest and even reduce the risks of premature death. In addition, high-quality sleep guarantees a fresh complexion, a good mood, and even weight loss.

Regular sports

To live a healthy long life, you need to actively engage in sports. Physical activity improves blood flow, which fills the tissues with oxygen, and this suspends the aging process. Sports help to develop endorphins that fight depressive states and chronic fatigue.

Many studies demonstrate that the result is not heavy, but regular workouts. Therefore, it is not necessary to load loads as much as possible from the first day, it is important to train your body to work regularly and sports will become a good habit.

Maintaining a healthy weight.

According to scientific data, people with an increased body mass index (BMI is considered normal, lying in the range from 18.5 to 24.9, overweight – from 25 to 29.9, and above – obesity) are more likely to become centenarians. Mortality rates show that lack and excess weight are equally risk factors for early aging.

Emotional state support

A positive attitude to life helps to reduce stress— one of the powerful factors of early mortality. So, many of the participants in the study of scientists from the Harvard School of Public Health smoked a lot and did not refuse to grab another cup of coffee or a glass of wine, not to mention a healthy lifestyle. However, they all had a common trait – an optimistic view of the world. The researchers found that compared to those who are prone to depression, cheerful people were 35% less likely to experience heart disease and led a more active lifestyle.

Also, the relationship between life expectancy and a stable emotional state can be explained from the point of view of hormones. So, serotonin and endorphin, hormones of happiness, create a barrier against stress, but cortisol, a faithful friend of anxious people, can increase the symptoms of diseases and reduce immunity.

It is worth noting that other important life-prolonging habits include doing what you love, socializing with friends, mental stress, and interest in life in general. In the end, as it turned out, the secret of longevity is not in the mysterious elixir of youth, but in a simple and well-known healthy lifestyle.

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Nov 11, 2022