Good Habits Can Make You live longer: In modern society, we live longer than ever before, but are we living a happy life? Of course, not everyone wants to live long, but if it can be done, I believe most people will not refuse.
According to statistics from the World Health Organization, in general, most people can live to over 60 years old. In addition, a research report in the internationally renowned journal “The Lancet” stated that the average life expectancy of people in developed countries is about 10 to 15 years longer than that of people in underdeveloped countries. This is related to the excellent medical technology in developed countries, but the main reason is that people in developed countries pay more attention to healthy living and diet.
After World War II, the number of people born in the world has exploded, especially in our country. This generation has already stepped into an aging population, which means that the world is facing a population aging that is more serious than ever before.
5 Good Habits Can Make You live longer and Healthier
So how do you still live a happy and long life while slowing down aging? WHO recommends having the following 5 good habits, which can make you live longer and healthier!
1. Avoid Smoking or Excessive Drinking
I. According to data from the World Cancer Center, the life expectancy of smokers is at least 10 years shorter than that of non-smokers.
II. Smoking can cause many health problems, some of which are fatal.
The following are some diseases related to smoking:
- Lung cancer (and many other cancers)
- Chronic Obstructive Pulmonary Disease (COPD)
- Heart disease
- Reproductive problems
- Eye disease
- Premature delivery
II. Studies have shown that quitting smoking before the age of 40 can reduce the risk of dying from smoking-related diseases by about 90%, and 5 to 15 years after quitting smoking, your health status is equivalent to that of a non-smoker. Of all the habits that can help you extend your life, quitting smoking has the greatest impact on life expectancy.
IV. As far as alcohol is concerned, small alcohol is good for one’s feelings, large alcohol hurts the body, moderate drinking is not a problem, but excessive drinking can cause serious health problems. Some diseases associated with excessive drinking include:
- Heart disease
- Liver disease
- Digestive problems
- Breast cancer, oral cancer, esophageal cancer, liver cancer and colon cancer
- Cognitive problems, including learning difficulties and dementia
- Increased risk of mental illness, including anxiety and depression
V. Therefore, it is recommended to limit alcohol or abstain from alcohol. The appropriate amount of drinking is a maximum of one drink a day for women and two drinks a day for men.
2. Good Sleep
I. One-third of a person’s life span is in sleep. Sleep helps stabilize the human endocrine system, renew and repair tissue cells, and so on.
II. Under today’s fast pace of life, whether it is for overtime or entertainment, staying up late has become the norm in people’s lives. However, everyone should understand that sleep is too important for your health, which means that if you want to live a long life, it is essential to have a good sleep. Do the following points to help get a good sleep:
- Do not exercise vigorously two hours before going to bed.
- Go to bed at the same time every day.
- Do something to relax yourself before going to bed, such as meditating, meditating, taking a hot bath or soaking your feet.
- Don’t eat big meals before going to bed. If you are hungry, eat protein-rich snacks at night, such as nuts and yogurt.
- Try not to drink coffee and strong tea at night.
3. Keep Moving
I. Life lies in exercise. Exercise is too important to prolong life and improve physical health.
II. Long-term exercise can prevent diseases, improve mental health, and enhance physical health. According to Harvard University, the following are the specific effects of exercise for longevity:
Improve heart health: Regular physical exercise will reduce the level of unhealthy cholesterol “LDL” and increase the level of healthy cholesterol “HDL”. It can also lower blood pressure, blood sugar and triglycerides. Finally, exercise can burn body fat, and all these effects help protect your heart. Exercise is very important for heart health and reduces the risk of heart disease by 30%.
Keep your brain healthy: Exercise helps healthy blood vessels and reduces the risk of thrombosis and stroke. Some studies have shown that exercise may even help prevent cognitive diseases, such as Alzheimer’s.
Balance blood sugar levels: Keeping your body active can help you maintain a healthy weight and increase your sensitivity to insulin, thereby helping to prevent diabetes. In fact, a study found that walking briskly for 5 hours a week can reduce the risk of diabetes by 20%.
Maintain strong bones: Exercise can also help delay bone loss and prevent bone-related diseases, such as osteoporosis and arthritis. Generally, staying active throughout the life reduces the probability of being unable to move due to illness.
4. Eat More Plant-Based, Unprocessed Foods.
Diet plays an important role in longevity. This is an open secret for thousands of years. Every day you can choose to eat foods that are good for your body.
Looking at the diets around the world, it is found that the eating habits of the longest-lived people have one thing in common. They eat a lot of unprocessed foods and mainly plant-based diets, such as vegetables, fruits, olive oil, nuts, legumes and fresh Fish.
5. Enhance Interpersonal Relationships
Human society is a whole, and people need to communicate with each other.
Studies have shown that long-term isolation and no contact with people will increase the level of cortisol in the body, and excessive cortisol is associated with an increased risk of inflammation, heart disease, cerebral infarction, and even mental illness.
In order to eliminate feelings of loneliness, it is recommended to spend some time talking face-to-face with people instead of talking through text or social media.
Finally, I sincerely hope that everyone can have these 5 good habits and live a long and healthy life!