A healthy and long life is almost everyone’s number one wish. It is a well known fact that eating healthy, managing stress, physical exercises are all some of the healthy habits that can add years to your life.
As per the study published in the journal Circulation, Harvard researchers analyzed the relation of diet, lifestyle modification, and healthy lifestyle choices with a long life free of disease. Here, in this health article we bring forward to you what these researchers have to say about 7 such lifestyle changes that can guarantee you a healthy lifespan.
Eat a nutritious and balanced diet
A healthy diet is undoubtedly the first and foremost healthy habit linked to a longer life. As per the above study a diet rich in nutrient-dense plant foods significantly lowers the risk of many diseases and promotes longevity. For example, including higher quantities of legumes, fruits, and vegetables in the meals was shown to lower the risk of cardiovascular diseases and reduced the risk of premature death by 22%.
Quit smoking cigarettes
Quitting smoking or never smoking cigarettes can significantly benefit your health. Smoking is an established risk factor for several cardiovascular and respiratory diseases, premature aging due to damages at the cellular level, and early death. Smoking cigarettes (irrespective of the numbers per day) increases mortality risk. Higher the number of cigarettes per day, the greater the health risk.
As per the study a person who smokes 15 or more cigarettes per day—has doubled risk of premature death and the lowest chance of disease-free life expectancy at age 50. The study also quotes that smokers who quit at age 35 increased their life expectancy by approximately six to nine years compared to those that continued to smoke.
Limit alcohol consumption
Daily consumption of about two or more drinks of alcohol, where one drink is defined as 12 ounces of beer (approximately 350ml), or 5 ounces of wine (approximately 140ml) or 1 ½ ounces of liquor (approximately 40ml) increases the risk of premature death by 25 percent when compared to moderate alcohol consumption.
The study also states that a moderate intake of alcohol (about two drinks) a week significantly reduces the risk of heart disease and mortality when compared to none or higher alcohol intake. However, the study doesn’t recommend those who do not already drink start drinking as any amount of alcohol can put you at risk of developing cancer.
Be physically active
The study states that adults who get at least 150 minutes of moderate-intensity aerobic physical activity each week, add more years of quality time to their lives and 19% to 25% lower risk of cardiovascular diseases, non-cardiovascular disease and premature death. These benefits are not just confined to aerobic activities, the study also mentioned that walking lowers the risk of all-cause death by 62% .
Maintain a healthy weight and body fat percentage
Excess body weight and fat percentage is linked to an increased risk of metabolic diseases such as diabetes, hormonal imbalances, etc and overall poorer health. The Circulation study, states that adults with obesity have the lowest chance of disease-free life expectancy at the age 50. Additionally, the research also states that higher body fat percentage and distribution is strongly connected to early mortality, independent of BMI.
Get adequate sleep
Both, too little or too much sleep are harmful. The study states that 7-8 hours of sleep per day is adequate for maintaining good health. Sleeping six hours or less and nine hours or more puts you at increased risk of diseases and all-cause mortality. While it is established that too little sleep increases cellular inflammation and causes hormonal imbalance leading to negative health outcomes and a shorter lifespan; the mechanism by which excessive sleep and increased risk of premature death is less clear. But researchers have linked too much sleep to risk factors for mortality such as depression, and undiagnosed chronic illnesses.
Manage stress and anxiety
Mental health is equally important as physical health for living a long and healthy life. Chronic stress leads to several medical conditions such as uncontrolled diabetes, blood pressure, and a weakened immune system, which in turn contribute to mortality risk. For example, the study reports that people with high stress versus low stress are at 32% increased risk of premature death. Therefore, practicing mindfulness, meditation, and other stress management techniques may cause significant reduction in mortality risk and add years to your life.
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