Live A Long And Healthy Life: For thousands of years, people have been trying to figure out the key to eternal life. These days, that quest can involve doing things like trying out cryotherapy, sleeping in a hyperbaric chamber, or shocking oneself with infrared light.
The majority of ageing specialists doubt that these measures will significantly increase the maximum amount of time that humans can live. They do, however, think that many people can live longer and healthier lives—living to be 80, 90, or even 100 years old and in good bodily and mental health—by adopting a few basic habits. Simply said, the interventions aren’t as novel as giving yourself a young person’s blood transfusion.
The scientific head of the National Institute on Ageing, Dr. Luigi Ferrucci, stated, “People are searching for the magic pill, and the magic pill is already here.”
Live A Long And Healthy Life: Move More
Keeping your body active was the top piece of advice from experts. This is due to the fact that exercise lowers the risk of dying young, according to study after study.
[07/01/2024, 18:08] Amrita: Exercise protects the body and mind from a variety of chronic ailments and maintains a healthy heart and circulation system. Additionally, it tones muscles, which lowers the chance of falls in senior citizens. Dr. Anna Chang, a geriatrics expert at the University of California, San Francisco, stated, “If we spend some of our adult years building up our muscle mass, our strength, our balance, and our cardiovascular endurance, then as the body ages, you’re starting from a stronger place for whatever is to come.” The best exercise is any activity you enjoy doing and will stick with. You don’t have to do a lot, either — the American Heart Association recommends 150 minutes of moderate-intensity exercise per week, meaning just walking a little more than 20 minutes a day is beneficial.
Eat more fruits and vegetables:
The experts generally suggested eating in moderation, aiming for more fruits and vegetables and fewer processed foods, but they did not endorse any one diet over another. Fresh produce is emphasised in the Mediterranean diet along with whole grains, legumes, nuts, seafood, and olive oil. This diet is a fantastic example of healthy eating and has been demonstrated to reduce the risk of heart disease, cancer, diabetes, and dementia.
While some experts believe that keeping a healthy weight is crucial for longevity, Dr. John Rowe, a Columbia University professor of health policy and ageing, believes that this is less of an issue as people get older.
Get enough sleep
Although it’s commonly disregarded, sleep is essential for ageing healthily. According to research, a person’s average nightly sleep is linked to their chance of dying from any cause, and receiving consistent, high-quality sleep can extend a person’s life by several years. A study conducted in 2021 revealed that those who slept for less than five hours a night had a double higher chance of getting dementia, suggesting that sleep is particularly crucial for brain health.
Dr. Alison Moore, a medical professor and the head of geriatrics, gerontology, and palliative care at the University of California, San Diego, stated that “people need more sleep as they get older rather than less.” She said that seven to nine hours is the standard recommendation.
Don’t smoke, and don’t drink too much either
This goes without saying, but smoking cigarettes raises your risk for all kinds of deadly diseases. “There is no dose of cigarette smoke that is good for you,” Dr. Rowe said.
We’re starting to understand how bad excessive alcohol use is, too. More than one drink per day for women and two for men — and possibly even less than that — raises the risk for heart disease and atrial fibrillation, liver disease, and seven types of cancer.
Manage your chronic conditions
In America, 40% of adults have excessive cholesterol, over half have hypertension, and over one-third have pre-diabetes. Although all of the above-mentioned healthy practices will aid in managing these illnesses and preventing them from worsening into more serious diseases, lifestyle modifications may not always be sufficient. For this reason, specialists advise that in order to maintain control, you must heed your doctor’s recommendations.
Dr. Chang remarked, “Taking the drugs and checking your blood sugar and blood pressure are not enjoyable tasks.” “However, when we maximise all those factors together, they also contribute to our ability to live longer, healthier, and better lives.”
Long And Healthy Life: Prioritize your relationships
Although Dr. Chang stated that psychological health is equally vital as physical health, it frequently takes a backseat. She stated that loneliness and isolation are just as harmful to our health as smoking is, as they increase our chances of dementia, heart disease, and stroke.
Having relationships is essential to live a better and healthier life. The Harvard Study of Adult Development found that the best indicator of wellbeing is having solid relationships.
Asking an older patient “how many friends or family he’s seen in the last week” is one of the greatest ways to predict how well the patient will be doing in six months, according to Dr. Rowe, who teaches medical students.
Long And Healthy Life: Cultivate a positive mind-set
You can extend your life even if you think optimistically. People who score highly on optimism tests live 5 to 15 percent longer than people who are more pessimistic, according to several studies that link optimism to a lower risk of heart disease. The reason for this could be that optimists tend to have healthier lifestyles and experience fewer chronic illnesses; nonetheless, the data still demonstrates that optimists live longer.
Dr. Moore advised doing some form of physical activity if you had to choose one longevity-promoting habit. “If that’s not possible, concentrate on being optimistic.” – LONG AND HEALTHY LIFE