Despite all your nonsense, this is a wonderful world! Who wouldn’t want to live in it forever?
But, as it turns out, to live a longer and healthy life is not a simple feat. Unlike what most people think, life expectancy is not determined only by genetics. Although genes play a much smaller role than initially, other familiar factors play an important role in improving your lifestyle and thus enhance your retail.
Want to know what these familiar factors are?
Read on.
What is longevity?
Determining durability is a longer and healthier life. It means how long a person will live and how healthy their later life will be. It just relates to a long life.
In the US, life expectancy has increased dramatically since 1900, when the average life was 47 years. Today, people born in 2022 can count on 77.5 years.
Experts estimate that about 25% of variations in a person’s life are determined by genetics. But the rest can be largely attributed to how we care about our body.
Why is it important?
Because there is more to longevity than duration. Most of us don’t want just live longer – We want to live longer, enjoying the good quality of life.
To increase your service life and maintain good health, give preference to the combination of a healthy lifestyle, including a nutritional diet, regular physical activity, sufficient sleep, stress management and avoiding bad habits such as smoking and excessive alcohol intake. Maintaining healthy weight, involvement in the activity that stimulates the brain, and promoting positive social connections also contributes to durability.
Here are the main tips for longevity:
Conscious Nutrition:
A lot of your quality of life depends on what you put in your mouth.
Healthy eating can increase longevity by reducing the risk of chronic diseases and slowing the aging process. In particular, diet rich in fruits, vegetables, whole grains, nuts and legumes, associated with a longer service life. In addition, the restriction of processed foods, red meat and sweet beverages can also contribute to a longer and healthier life.
A great diet for moving longevity is a vegetable diet. A study published in Jama Network Open showed that women who most carefully followed a Mediterranean -based diet that emphasizes vegetables (except potatoes), fruits, nuts, whole grains, legumes and fish, as well as minimizes red and processed meat, 23% less likely. A picture.
Here’s a more detailed look at how healthy eating affects longevity:
The risk of chronic diseases is reduced:
Cardiosvascular Diseases: A real diet, rich in fruits, vegetables, whole grains and low -fat protein, can help manage weight, decrease in blood pressure and cholesterol, and reduce the risk of heart attack and stroke.
Cancer: Studies have shown that diet rich in fruits, vegetables and whole grains is associated with a less risk of certain cancers such as colon cancer and breast cancer.
Neurodegenerative diseases: A diet with sufficient nutrients and antioxidants can help protect the brain and reduce the risk of neurodegenerative diseases such as Alzheimer and Parkinson.
Respiratory diseases: Healthy eating can help strengthen the immune system and reduce the risk of respiratory infections, which can be especially important for longevity.
Slowing the aging process:
Caloric Restriction: Although not always practical for humans, animal studies have shown that restrictions on calorie intake while maintaining nutrients can slow the aging process and increase service life.
Anti -inflammatory impact: Some foods, in particular high antioxidants and omega-3 fatty acids, have anti-inflammatory properties that can help protect cells from damage and slow the aging process.
Length of the telomer: Some foods, like those rich in omega-3 fatty acids, were associated with a greater length of the telomer, which is associated with cellular health and longevity.
Regular movement:
Studies show that physical activity contributes to greater durability from the many positive effects that it has on the body. These effects include a stronger heart and lung function, improving blood vessels, stronger muscles, better balance and healthier weight.
Regular physical activity significantly increases longevity by reducing the risk of chronic diseases, improving cardiovascular health and promoting overall well-being. Studies have shown that regular exercise can increase life expectancy and improve the quality of life as it ages.
Here’s how physical activity contributes to a longer and healthy life:
Reduces the risk of chronic diseases:
Cardiosvascular Diseases: Exercise strengthens the heart, lowers blood pressure and raises cholesterol, and all are the main risk factors.
Diabetes type 2: Physical activity helps regulate blood sugar and increases insulin sensitivity, reducing the risk of type 2 diabetes.
Certain rivers: Regular physical activity is associated with a less risk of developing several cancers, including breast cancer, rectum and lung cancer.
Other chronic conditions: Exercise can also help manage conditions such as osteoporosis, obesity and depression.
Improves overall health:
Increased muscle strength and endurance: Exercise, especially strength training, helps maintain muscle mass and strength, which are crucial for maintaining mobility and equilibrium as it ages.
Improved Cognitive Function: Regular physical activity can enhance memory, attention and other cognitive skills, potentially slowing the cognitive decrease.
Increased mood and reduced stress: Exercises secrete endorphins that have the effects of mood enhancement and can help relieve stress and anxiety.
Improved immune system: Physical activity can improve the immune function, making the body more elastic to the disease.
Improved sleep: Regular exercise can help regulate sleep models and improve sleep quality, which is important for overall health.
A wide amount of rest:
How important it is to sweat, and it is just as important to include the rest in your daily schedule.
Proper rest and sleep greatly contribute to durability, maintaining physical and mental health, reducing the risk of chronic diseases and contributing to overall well -being. Adequate sleep allows the body to restore tissues, regulate hormones and consolidate memories that are crucial to maintain a healthy service life.
Here’s how rest and sleep increase durability:
Physical Health:
Recovery and growth of tissues: According to Wail Health, during sleep, the body releases growth hormones required to restore muscle and regeneration.
Hormonal Regulation: Sleep helps to regulate hormones such as cortisol (stress hormone) and melatonin (sleep hormone), affecting metabolism, appetite and mood.
Immune function: Adequate sleep increases the effectiveness of immune cells, making the body more elastic to infections.
Cardiovascular health: Sleep deficiency can lead to high blood pressure and increase the risk of heart disease.
Metabolism: Sleep plays a role in regulating the level of appetite and blood sugar, reducing the risk of obesity and type 2 diabetes.
Mental health:
Cognitive function: Sleep is important for memory consolidation, decision -making and problems.
Mood regulation: Sleep deprivation can lead to irritability, anxiety and depression.
Reduced stress: Sleep helps to manage stress hormones and improve overall emotional well -being.
Long -term:
The risk of chronic diseases is reduced: Studies have shown that people with healthy sleep habits are less likely to develop chronic diseases as heart disease, diabetes and some rivers.
Increase in service life: Studies show that getting enough sleep can contribute to a longer service life.
Improved Healthpan: Sleep plays a crucial role in maintaining a healthy service life, also known as Healthpan, which relates to a life -long health period.
