Healthy lifestyle changes can help anyone live a longer life. Implementation of healthy habits, such as eating a plant-forward diet, exercising regularly, and having more sex, means a mutually satisfied family life can help a person live a longer, healthier life.
Daily Sun Exposure
At least 15 minutes of daily Sun exposure is enough to maintain vitamin D levels in healthy people. Exposure to sunlight triggers cells in the skin to produce vitamin D, a vitamin essential for many vital functions, including bone growth, bone remodelling, which means bones constantly rebuild themselves. Involuntary muscle contractions, such as for a good heartbeat and digestion. The conversion of blood glucose into energy. Vitamin D deficiency can impair all of these functions and lead to poor bone health. A 2019 review of studies concluded that vitamin D deficiency is linked to a higher risk of all-cause mortality, death from all causes, compared to those with normal vitamin D levels. This includes a twofold increased risk of death by cancer.
Good company, good health
Hanging out with good friends and family can increase life expectancy. Studies have shown that the more connected to loved ones, the better the maintenance of overall health. Scientists are not exactly sure why relationships play a role in health and longevity. It could be that people in positive relationships are less likely to take risks and are more likely to take care of themselves. It could also be that having people around reduces stress in life. Those who engage in “meaningful” relationships tend to have better life expectancies. This means conversing about each other’s beliefs, interests, or history, or engaging in activities so that both parties enjoy. A study in the journal published in PLoS Medicine concluded that, based on 148 studies involving around 308,849 participants, reported strong social relationships had a 50% lower risk of premature death than those who didn’t.
Exercise Steadily
Daily exercise is strongly linked to improvements in life expectancy. A comprehensive review of studies in the Journal of Aging Research showed that people who exercise regularly even for as little as three hours a week, live up to 6.9 years longer than those who don’t. For life expectancy, it is more important to exercise consistently year after year than to have periods of intense exercise followed by periods of no exercise. Exercise recommendations for adults are at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination, spread throughout the week. Aerobic activity, or cardio, is rhythmic and repetitive exercise that uses large muscle groups to increase the heart rate and oxygen intake, improving cardiovascular fitness. Examples include walking, swimming, cycling, jogging, dancing, and playing sports. Regular aerobic exercise strengthens the heart and lungs, reduces the risk of chronic diseases like heart disease and diabetes, improves body composition, and boosts mood.
Muscle strengthening activities at least two days a week, that is resistance or weights, and spend less time being sedentary. Daily exercise doesn’t have to mean going to the gym every day. Home exercises such as yoga, stretching, free weights, swimming, or brisk walking can be incredibly beneficial, particularly for older people.
Floss Daily
Flossing daily is a crucial part of maintaining oral health by removing food particles and plaque from between teeth, where a toothbrush cannot reach. This daily practice helps prevent cavities and gum disease by eliminating cavity-causing bacteria and plaque build-up. To floss effectively, about 18 inches of floss is to be taken, wind it around the middle fingers, and gently guide it between teeth, curving it into a “C” shape against each tooth to clean using up-and-down strokes.
Gum disease, known as periodontitis, affects 11% of the world’s population and is the sixth most common disease worldwide. Severe periodontitis is directly linked to an increased risk of heart disease and an increased risk of death from heart attacks. Flossing prevents gum disease and, by doing so, prevents bacteria in the mouth from passing through compromised tissues and entering the bloodstream. These blood-borne bacteria can migrate to the heart, infecting and damaging the heart muscle and valves. Therefore, flossing daily may extend life expectancy.
Accentuate Plant-Based Foods
Eating more plant-based foods, such as fruits and vegetables, does not mean one should stop eating meat, or that it is even appropriate or safe for to do so. But research has shown the principles of vegetarianism may increase health and life expectancy in various ways, such as lowering the risk of obesity.
Higher consumption of nutrient-dense foods such as whole grains, legumes, vegetables, and fruit reduces overconsumption of sugar, salt, and saturated fats. Eating a more well-rounded diet pattern can reduce the risk of aging-related diseases like high blood pressure, diabetes, heart disease, and colon cancer.
Lesser your Stress
Stress triggers the release of cortisol, a hormone that helps to respond to threats by raising the heart and respiration rate. Long-term elevations can be harmful, leading to anxiety, depression, high blood pressure, and heart disease. There is also evidence that prolonged stress can “age” cells on a molecular scale. Studies have shown that increased cortisol levels promote cell breakdown and the increased production of free radicals, unstable molecules that damage cellular DNA, causing cells to age and malfunction prematurely. This, in turn, gives rise to many different types of cancer.
Mindfulness meditation, gentle yoga, tai chi, deep breathing exercises, progressive muscle relaxation, biofeedback, guided images help in reducing the stress.
Cutting back on television
By cutting back on television watching, people may improve their health and increase their life expectancy as well. Here are a few reasons why watching TV excessively makes people inactive and more likely to gain weight. Sitting for prolonged hours can lead to chronic back and neck pain. TV can be stressful for some people. TV prevents quality social interaction and can contribute to anxiety and depression. All of these things can harm health as well as longevity.
One study found that people who spend a lifetime average of six hours per day watching TV can expect to live 4.8 years less than people who watch no TV. On average, every single hour of TV viewed after age 25 reduces the viewer’s life expectancy by 21.8 minutes.
