Recently updated on October 25th, 2022 at 11:02 am
A healthy and long life is what many people desire, and those who wish to achieve it should begin by exercising and eating more nutritious foods. There is no doubt that lifestyle adjustments improve longevity, but the question remains, what works and why?
Joint pains are part of the process of growing old, right? Tiredness, too? Can you cope with a chronic condition by just “learning to live with it”? Those symptoms might seem like they’re the natural result of aging, but that’s not entirely the case here.
85% of chronic diseases can be attributed to lifestyle factors, such as exercise, diet, and behavioral choices. So, considering movement, nutrition, and lifestyle, what is the best anti-aging advice?
There are simple steps you can take right now that will serve to prolong your life. With the tips mentioned in this article, you’ll be able to improve longevity, maintain better health, and feel great as you grow older.
1. Avoid smoking or inhaling toxic substances
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If you have to choose one among many other lifestyle factors to improve longevity, it would be to avoid smoking. Smokers have heart and lung problems, and they are also more likely to develop cancers or suffer strokes. Quit the smoking habit right now before you are cut down in your prime.
Certain diseases lie dormant and only start manifesting when our immune health starts declining with age. A specific and rare form of cancer known as mesothelioma is one such disease that takes years to surface and is caused by the inhalation of asbestos fibers.
Usually, people who have spent time working in asbestos-infested environments will develop mesothelioma cancer later in life. To get compensated for the costs incurred in getting cancer treated, patients with mesothelioma should visit the sokolove law offices, where you can hire the best attorneys to ensure you’re successful in pursuing the claim.
2. Never stop moving
Age makes us vulnerable to falls, infections, serious injuries, diminished cardiac functioning, as well as nutritional deficiencies, and loss of muscle mass, all of which contribute to our declining health. The underlying symptoms of diseases can also start to surface with age.
Additionally, congestive heart failure (CHF) is the leading cause of hospital admissions in patients over 65 across the country. In CHF, the heart cannot pump enough blood to meet the body’s functions. The result is a dangerous reduction in hemoglobin and sodium levels that can cause fatigue, weakness, risk of seizures, coma, or even death.
The best prevention is to maintain an active lifestyle and a healthy cardiovascular system. It is recommended that you exercise 20 – 30 minutes a day, whether it is strength training (e.g., squats, lunges, push-ups, etc.), walking, or stretching.
The benefits of strength training extend to keeping your heart healthy and strong. Additionally, it facilitates the development of type II-b, fast-twitch muscle fibers. Although these fibers help us run faster, jump higher, and lift more weight, they are also crucial for another important function.
It is the fast-twitch muscle fibers that allow you to regain balance when you feel like falling. One-third of all hospital visits among the over-65 population is related to hip fractures, commonly caused by falling. You can prevent falls and hip fractures by developing stronger muscles, maintaining an active lifestyle, and eating enough protein in your diet.
3. Experience the outdoors
Exercising outdoors can increase one’s life expectancy. Being outdoors exposes you to sunlight. Vitamin D is a byproduct that the skin produces due to sufficient sun exposure.
Vitamin D plays an important role in maintaining and promoting bone health and preventing diabetes, heart disease, and depression. The simplest and most cost-effective way to extend longevity and stay healthy well into your old age is by maintaining adequate levels of vitamin D in your body.
According to some estimates, about half of the adult population is deficient in vitamin D, since they don’t spend enough time outside (sitting by a window is not sufficient; glass blocks out too much sunlight.)
You can increase the amount of vitamin D in your body by taking nutritional supplements and eating foods that contain the vitamin. Caretakers should encourage their elderly loved ones to spend more time outdoors. It will not only improve their body’s vitamin D levels, but it will also regulate melatonin, the sleep-inducing hormone.
4. Positivity is key
Those eating the standard American diet (SAD) are likely to suffer from weight gain, insulin dysfunction, inflammation, and low levels of omega-3 fatty acids and vitamin D. Low vitamin D and omega3 levels, as well as high insulin and blood sugar levels, have all been linked to depression.
As you age, the traditional foods (i.e., the foods that were staples in your grandparents’ diet) will provide your body with the nutrients it needs to restore health and vitality.
Have you ever thought about improving your mood, lowering blood sugar levels, and reducing the risk for diabetes through lifestyle choices? Exercise is one such lifestyle change that can improve your mood. For mild to moderate depression, it is just as effective as medicine.
Combining strength training with cardio, and a low-carb diet is your best option here. Simply walking can reduce stress, lower blood pressure, and improve health.
5. Spend time with friends
Having a close relationship with your spouse, family, and friends is one of the best ways of staying happy and connected. Happiness found through human connections can help you with improving longevity. People who are more connected with their loved ones have better health overall.
The reasons relationships have an impact on life expectancy and health are still unclear. Perhaps people with supportive relationships have a lower tendency to engage in risky behavior and are better at taking care of themselves. Or maybe the presence of others may reduce the influence of stress on one’s health. People who have meaningful relationships live longer and are healthier.
Increasing one’s lifespan isn’t that difficult at all when you make the right choices. Longevity can be improved by exercising, following a balanced diet, spending some time in the sun, quitting unhealthy activities, and staying connected to your loved ones.