If you want to live a long and healthy life, you should have to follow the best lifestyle tips that promote good health and avoid negative lifestyle factors. While you could not choose your genes, you can make choices that will decrease your health risks and likely add years to your life. These top 5 lifestyle factors are ones that have the best evidence of giving you more healthy years.
1. Get 8-10 hours of sleep each night:
Getting a proper amount of sleep is important to give your body a chance to restore and reform. Not only does it restore the proverbial “batteries” but it also attends to all of the metabolic functions required by the body system, such as regenerating old cells, getting rid of wastes and repairing cell damages. Sleeping less than 7-8 hours a night has been shown to have adverse effects throughout your body and mind.
Sleep apnea can lead to substantially increased health risks, so be sure to get a sleep study and follow up with recommendations. Variations in your sleep patterns can also be a sign of a change in your physical and mental health, so see your doctor for a checkup if something changes.
2. Balanced diet:
A healthy and well-balanced diet can help provide energy and lower your risks for the leading destroyer diseases such as heart disease, diabetes, hypertension, and cancers. It can also help you maintain a healthy weight. Certain diseases or conditions have proven links with specific nutrition or dietary elements.
These complex conditions can be influenced positively and negatively by what you eat. However, it is also important not to jump on every diet trend.
Tip! “Eat food. Not too much. Mostly plants.”
3. Physical activity:
30 minutes a day of regular physical activity provides to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and lessen the amount of bone loss that is associated with age and osteoporosis. Strength training exercises is also an important part of maintaining your body.
Once you are past age 65, the requirements don’t go down, and you may benefit by adding balance exercises and flexibility exercises. If you wonder how to get started? See exercise for beginners for ideas and guidelines.
4. Healthy body weight:
Obesity is correlated with a stunted lifespan and also with a heightened risk of other major diseases. The good news is that just being slightly overweight does not reduce your longevity. You can keep your weight in balance by eating a healthy diet.
Physical activities help body use calories more efficiently, thereby assisting in weight loss and maintenance. Additionally, 60 minutes of regular physical activity will contribute to maintaining the healthy weight.
5. Avoid drugs and alcohol:
Smoking estimates for over 400,000 deaths a year in the United States alone. Even worse, another 16 million are living in misery with a smoking-related disease. If you want to live a pleasant life for however long you live, don’t smoke or chew tobacco or drink alcohol.
Prolonged exposure to the nicotine in tobacco may accelerate coronary heart disease, peptic ulcer disease, hypertension, reproductive disturbances, esophageal reflux, fetal illnesses and death, and lead to delayed wound healing.
Centers for Disease Control and Prevention. Health Effects of Cigarette Smoking.
Flegal KM, Kit BK, Orpana H, Graubard BI. Association of all-cause mortality with overweight and obesity using standard body mass index categories.
National Institute on Aging, A Good Night’s Sleep.
United States Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans.