Since the dawn of mankind, and especially the periods of history in which education in every sense of the word became prominent, humans have been chasing longer, even eternal life. However, in the modern world of technology, improved health, and scientific breakthroughs, people are still not doing much to prolong their lives and be healthy in their golden years.
Even those who wish longevity for themselves and their loved ones are not sure what they should be doing to achieve it. In this article, we will go over the best lifestyle habits that can improve the longevity of human beings. All of them are scientifically proven to help with prolonged and healthier life, and basically, everyone should incorporate most, if not all of these into their routine. To learn more about the topic, visit Evum.
1. Avoid Overeating
Studies of animals say that a reduction of normal calorie intake between 10% and 50% might increase the maximum lifespans of species. Besides, various studies on humans suggest that low-calorie intake has benefits for an extended lifespan and a smaller chance for diseases. Of course, a carful diet helps with excess body weight and obesity, which contribute to shorter lifespans in humans. Since low-calorie intake is also bad and leads to hunger, low body temperature, and other problems, a fine balance has to be struck based on the proportions and lifestyle of individuals.
2. Eat Nuts
Nuts are one of the “superfoods” and they contain incredible amounts of nutrients. Most nuts are high in fibers, protein, antioxidants, and various other plant compounds that help our bodies. Vitamins and minerals like copper, potassium, magnesium, folate, and B6 are all present in nut fruit. Nuts are beneficial for heart diseases, blood pressure, diabetes, inflammations, metabolism, belly fat, and even cancer. If you consume as little as 3 servings of mixed nuts per week, you have a 39% lower chance of a shortened lifespan.
3. Turmeric and Ginger Do Wonders
When anti-aging and a strong immune system are in question, there is no better thing than a combination of turmeric and ginger. Turmeric is particularly amazing for your lifespan thanks to its main compound, curcumin. Thanks to the antioxidant and anti-inflammatory properties of turmeric and ginger, they maintain the health of our heart, brain, and lungs, and prevent cancer and age-related diseases. Curcumin has proven benefits for a longer lifespan in mice and insects, and although there is not enough evidence to claim the same for humans, there are no evident downsides of consuming it.
4. Rich and Diverse Plant Diet
Continuing this trend of food-related tips and habits for longer life, healthy plat food has to be mentioned. Vegetables, fruits, seeds, whole grains, and beans are all crucial to a healthy and balanced diet. Together with nuts, turmeric, and ginger, they make for a powerful combination that will give you a long and healthy life, and a youthful look in your later years. A diet rich in plants lowers the risk of premature deaths and reduces the chances of developing cancer, metabolic syndrome, heart and brain diseases, and depression. Plants contain various important nutrients and antioxidants that help out the body in many ways. Vitamin C, polyphenols, folate, and carotenoids help in reducing premature death chance by 12-15%.
5. Physical Activity
For all of the healthy food we consume to digest and move around our body the right way, we have to help our body digest it and use it. This is only one of the reasons why staying physically active your entire life is the key to longevity and health. Only 15 minutes of exercise per day has huge benefits, including 3 extra years of life. If you manage to squeeze in 15 more and make it half an hour, you will decrease the chances of premature death by 4%. Imagine then if you exercise for 60 minutes per day. With 150 minutes per week, you reduce your chances to die early by s staggering 28%.
6. Do Not Smoke
Smoking simply has absolutely no benefits. Actually, it is strongly related to multiple hearts, lung, and respiratory diseases, including cancer. Active smokers risk losing up to a decade of their life just because they consume cigarettes daily. It is never too late to quit smoking, and those who quit smoking by the time they turn 35 years old may extend their expected lifespan by up to 8.5 years. Quitting in your 60s could add as much as 3.7 years to your life, and quitting in your 80s still has its positives.
7. Watch Your Alcohol Intake
It is a known fact that increased and heavy alcohol intake may lead to serious diseases of the liver, pancreas, and heart. In addition, the overall condition of the body decreases dramatically in people who are heavy drinkers, leading to a very premature passing. On the other hand, moderate consumption is associated with a reduction of these diseases and a 17-18% less chance of an earlier death. The type of drink is also important, with wine being considered as widely beneficial thanks to its polyphenol antioxidant contents. Compared to beer and spirits, it is a much healthier option. To put things into perspective when it comes to moderate intake, women should drink 1 or 2 glasses per day or 7 per week. Men should keep it up to 3 per day, or 14 per week.
8. Prioritize Happiness and Limit Stress
Feeling happy significantly increases longevity in people. This is because its opposite, stress, has detrimental effects on the physical and mental health of humans. Happier people have a 3.7% less chance of early death. If you felt generally happy between your 20s and 30s, you have a higher chance of being alive 6 decades later. One research concluded that happy people tend to live 18% longer than their unhappy counterparts do.
Regarding stress and anxiety, they are also known as “silent killers,” especially if we fail to prevent them. Anxious and stressed men and women have up to three times higher risk of premature death. Laughter and optimism go a long way when your lifespan is concerned. Pessimists have a 42% higher risk of an earlier death because feeling unoptimistic, depressed, and anxious hurts your physical health because of the bad hormone and organ activity, even if you do not feel it.
A good sleeping pattern is hugely beneficial to humans. Sleeping more than 8 or 9 hours decrease lifespan by up to 38%, while less than 5 to 7 hours of sleep decreases it by 12%. Therefore, keep your sleep time between 7 to 8 hours per night.