It does not take superhuman efforts to achieve high performance in the race for longevity. Many factors related to health and life expectancy may not be amenable to change, such as family history or genetic background, but it is up to us to intervene where we can to stay healthy and productive for many more years.
At ygeiamou we have from time to time cited studies and advice for many and quality years of life, some of which you can read below, in a summary of 10 healthy options to achieve longevity and, in fact, with the guarantee of scientists.
1. Get moving
Put physical activity into your life and feel healthier, energetic and cheerful. Just 22 minutes a day of moderate intensity exercise such as brisk walking, dancing, cycling or even housework, about 150 minutes in total per week – or 75 of intense aerobic training if you prefer – is enough to reap significant benefits such as:
- better and more protected cardiovascular health
- better mood with less risk of depression and anxiety
- better brain health and cognitive function with lower chances of dementia
- easier regulation and maintenance of body weight
- stronger musculoskeletal system for better support with age
- lower risk of chronic diseases such as type 2 diabetes and various types of cancer
2. Healthy diet
Limit or even eliminate from your diet (over)processed foods with a high content of added sugars or artificial sweeteners, salt (sodium), trans-fats, preservatives and artificial colors that increase the risk of weight gain and obesity, heart diseases and stroke, type 2 diabetes and various cancers such as colon, breast and prostate. Opt for whole foods such as fresh fruits and vegetables, whole grains, nuts, beans, fish, shellfish and eggs.
3. Stop smoking
What do you gain by quitting smoking? In addition to the 10 years of life you expect to lose as a smoker, you are spared the increased risk of cardiovascular disease, stroke and heart attack from narrowing of the arteries, respiratory diseases such as chronic obstructive pulmonary disease and lung cancer -80% of cases are attributed to smoking- or other organs such as the bladder, mouth, stomach, pancreas and colon. Read the five steps to quit it for good.
4. Quality sleep
In addition to the fact that during night’s sleep the brain enters the process of self-preservation through the storage of information, the removal of “garbage” and the strengthening of nerve synapses, with proper and sufficient rest we keep health risks at a distance (hypertension, cardiovascular disease, metabolic syndrome, type 2 diabetes, anxiety, depression, mood swings, weakened immune system, etc.) caused by poor and insufficient sleep. Read seven things you can do every night for a better and longer life.
5. Hydration
Key to good health, adequate fluid intake throughout the day is necessary for important functions such as maintaining body temperature, aiding digestion, proper organ function, promoting nutrients to all cells, and good brain function. mode. After all, it is the daily movement that prolongs life. Find out why.
6. Alcohol in moderation
Alcohol abuse can damage the liver, brain and heart, as well as increase the risk of several types of cancer, including breast, colon and liver cancer. Heavy alcohol consumption can also negatively affect mental health. If you’re struggling to cut it down, here’s an effective trick to help you do it.
7. Focus on prevention
As pointed out during the Vaccination Day organized by ygeiamou, prevention is a pillar of public health. Therefore, do not wait for a symptom to shake you, but take care of your preventive health care with:
- measuring blood pressure and other heart health indicators
- blood tests for cholesterol and blood glucose
- obesity control
- vaccinations
Then, depending on age, family history, and other factors, your doctor may also order specific tests, such as:
- mammography, screening for breast cancer
- a colonoscopy, a colon cancer screening
- osteoporosis screening
- genetic testing for certain types of cancer
- tests for certain sexually transmitted diseases
8. Pay attention to health indicators
By reading the 7+1 Secrets for a Strong Heart and Mind, you can learn about normal values for important health indicators such as Body Mass Index (BMI), cholesterol levels, blood glucose and blood pressure. If you notice a large deviation, proceed with useful interventions such as changing eating habits and more exercise.
9. Stress management
There are many times when chronic stress can quietly take its toll and increase the risk of hypertension, heart disease and stroke, depression and a weaker immune system. According to research, it accelerates aging and dementia as well as the onset of glaucoma. Even if you can’t avoid it, it’s worth trying to manage it. Try it.
10. Safe sex
All sexually active people, especially those who are not in a monogamous relationship, should be tested for sexually transmitted diseases (STDs) even if they have no symptoms. Valuable information and advice can be found in related articles on STDs, HIV and ongoing studies on prophylactic treatments.
