Radyo Natin
Aliwan Fiesta Digital Queen

5 keys to a longer life

Image source: Unsplash
A lot of us think that our life expectancy is most likely based on our genetics. However, we should also know that while our genes may play a small role for a longer life, there are also environmental factors such as diet and lifestyle that can contribute to this.
So whether you are in your 20s, 30s, 60s or even 70s, there are healthy steps that you can do to possibly "slow down" your biological clock and live longer.
Here are the following keys to a longer life according to healthline.com:
1. Eat healthy
Avoid overeating, a study posted on National Library of Medicine's website showed that "dietary restriction and reduced activity of nutrient-sensing pathways may slow aging by similar mechanisms, which have been conserved during evolution. "
Start consuming healthy plant foods such as fruits, vegetables, nuts, seeds, whole grains, and beans which can help in promoting longevity.
In fact, according to a study in another study it was said that vegetarian diets are associated with lower all-cause mortality and with some reductions in cause-specific mortality.
2. Be physically active
Start exercising or working out for at least 15 to 30 minutes a day.
A study posted in thelancet.com showed that having 15 minutes a day of exercise can decrease the risk of premature death by 4 percent.
Also, a study said that "a dose of moderate-to-vigorous-intensity physical activity (MVPA) below current recommendations reduced mortality by 22 percent in older adults. A further increase in physical activity does improve these benefits in a linear fashion. Older adults should be encouraged to include even low doses of MVPA in their daily lives."
3. Don't smoke
Smoking remains a strong risk factor for premature mortality also at older age. Smoking cessation is beneficial at any age, according to a study posted by the National Library of Medicine.
If you are a smoker, know that it is never too late to stop. "Benefits of smoking cessation were evident in all age groups, including subjects 80 years and older," the study said.
It may be hard to break an old habit but once you get over it, this can help in the improvement of your blood pressure and circulation. This also decreases your risk of getting cancer every year thereafter.
4. Limit your alcohol intake
You are prone to have liver, heart, and pancreatic disease if you are a heavy alcohol drinker; this also increases your risk of early death.
The ideal amount of alcoholic beverage that a person can drink is 5 and 15 grams per day for women, and 5 to 30 grams per day for men.
Meanwhile, wine has high content of polyphenol antioxidants. Also, another study showed that wine drinkers had a 34% lower total mortality compared to those who preferred beer or spirits.
5. Have a good night sleep
Sleep is very vital for the regulation of your cell function and helping your body heal.
Another study, also showed that longevity is probably connected to regular sleeping patterns, such as going to bed and waking up around the same time each day.
And another study showed that "both short and long duration of sleep are significant predictors of death in prospective population studies." Usually, it is recommended for adults to have at least 7 or more hours a night.
Our longevity is beyond our control that is why there are healthy habits that we can start doing that can help in having a long life.

Last Modified: 2021-Oct-18 21.17.24 UTC+0800