For longer healthier lives few lifestyle choices are mandatory. A combination of genetics, lifestyle choices, and environmental factors leads to a long life. While there are no guarantees and regulations for the genetics and environmental factors, here are some practices associated with increased longevity:
- Consumption of nutritious diet- Green leafy vegetables are mostly consumed by people with longevity as they provide ample amounts of phytochemicals, vitamins and minerals. Hot beverages like soups and herbal teas are often consumed with every meal to provide medicinal benefits and nutritional value. Teas like matcha and other green teas have anti cancerous properties that prevent sickness. It also aids in proper digestion of food and regulate appetite. Also red meat consumption should be limited. Consume more fish and soy products. Fish fulfills body’s protein requirements and Soy is a significant source of isoflavones compounds with anti cancerous characteristics also good for cardiovascular health.
- Stay active- Workout each day to promote physical and mental well-being. Exercising regularly can prevent the risk of heart-related conditions and strengthen the cardiovascular system. Physical activity helps in building a strong immune system and maintenance of a healthy weight. It makes you more energetic, improves atheletic performance making you more attentive at work. Aerobic exercises like walking, jogging or swimming helps in maintaining muscle mass through mobility. Strength training and weight bearing exercises reduces the risk of osteoporosis and improve bone health. Regular workouts boosts metabolism and help regulate blood sugar levels. Flexibility exercises improves cognitive function, reduces cortisol levels in the body reducing stress and also lead to better sleep quality.
- Build a strong network- For social and emotional support build strong bonds with family members. Extend your network to your friends, colleagues, club members, community groups. Surround yourself with supportive people of similar values and point of view. Studies shows that social connections help combat various age related diseases like depression and cognitive decline and reduce the feeling of isolation and loneliness. Responsibilities and commitments from various social relationship provide a sense of purpose and meaning to life. Thriving in a healthier group of people lead to a healthier lifestyle and avoidance of unhealthy behavior like smoking and excessive drinking. Engaging in deep conversation, games, collaborative activities keeps the mind sharp and agile. Social support buffers stress and also aid in faster recovery post a surgery or illness. So invest your energy and time to build and maintain strong connections to live a happier and long fulfilled life.
- Regular check-ups- Prevention is better than cure always holds true. Irrespective of your health conditions visit your healthcare provider regularly for timely screenings and routine check-ups. This allows detection of potential health issues at an earlier phase and thus the management and treatment becomes more effective leading to full recovery. Health care professionals also provide preventive care like vaccination, medication, lifestyle changes to avoid any health issues before they start. In case of chronic diseases, regular check-ups are must to avoid any complications. Thus these check-ups are proactive approach to manage your health and making informed decisions in time about your well-being.
- Proper eating habits- Fresh food is always preferred choice for people willing to live a healthier long life. It is nutrient dense as compared to processed packaged food. Additives in packaged food can have serious negative health effects. Minimal processing means higher fiber content which help in maintaining healthy weight. Different cooking method such as steaming, fermenting, slow cooking, pan-grilling, stir frying keeps the nutrients intact in the food. Eat little, but eat often- eat till you are 60 percent full to promote greater mobility and simple digestion. Use Smaller plates and tiny pots to eat out to maintain portion control.