“Being oldie is being sick” is a very common belief among individuals. Getting older means that a lot of years to feature to your life, less active, less hair, a lot of drugs, a lot of wrinkles, inflammatory diseases and a lot of forgetful. It’s disappointing that we cannot drink from the fabled fountain of youth. If you are still searching for a fountain of youth, look no further. Because we now know different. Nowadays, age is just a number. Some people do not even like to hear the word “aging” or “old” because of negative perceptions about being old. However, many young folks are not also that concern with how today’s habits affect them tomorrow. It is important to consider how all the things you are doing can have an impact on your health in your future. No matter what your age is, you have the power to change many variables that influence how long you live and how active and vital you feel in your later year. Their square measure variety of belongings you will resolve to try and do so as to weigh down your mechanism and live a healthier life. Here are a few habits linked to a longer life
1. Focus on fitness
It’s said, normal-weight people who exercise for 150 minutes or more weekly lived about 4.7 years longer than normal-weight people who did not do regular exercise. Regular physical activity improves heart health and reduces the risk of stroke, diabetes, obesity, arthritis, and many more age-related disorders. Getting your heart rate up also causes the brain to release endorphins, which give you an overall feeling of well being and happiness. Weight-bearing exercise such as walking, strengthen your bones. Aerobic exercise strengthen your heart. Aim for at least half an hour of physical activities on most days.
2. Don’t overeat
Overeating often leads to obesity, which is linked to heart disease, type 2 diabetes and other health conditions that reduce life expectancy. More calorie intake may lead to excess body weight and belly fat, both of which are associated with a shorter life span. Hence, it is important to maintain your weight and body shape.
3. Supplement your diet
Eating a healthy diet rich in whole grains, vegetables, fruits help extend your life and improve your health. As you age, your body and life amendment and so then will what you would like to remain healthy. Your body begins to required nutrient-dense foods pack of a lot of vitamins, minerals and other nutrients your body needs into a small number of calories. If you are 50 or above, choose foods high in vitamin B12, such as- fortified cereals or take vitamin B12 supplements orally. Vitamin B12 helps your brain, blood, and nervous system. Regular intake of 800 international units of vitamin d is mandatory with growing age. If your diet is not sufficient, start vitamin d supplements. It can help prevent softening of bones and reduce the risk of bone fractures. You can talk to your doctor about various supplements if you think you are low.
4. Choose fats wisely
Smart food selections for healthy aging provides healthy update data for older adults. Whenever possible, use mono saturated and poly saturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fats to 22 percent to 30% of daily calories. High intake of Omega 3 fatty acids particularly EPA, may reduce the risk of dementia improve survival in older people.
5. Consume more plants
It’s said, consuming more plant-based foods like fruits, vegetables, nuts, seeds, whole grains, and beans has been shown to reduce the risk of many chronic diseases and promotes longevity. Heart disease, Alzheimer’s, Parkinson’s, depression, diabetes are significantly lower in people who develop the habit of having a plant-based diet as they are typically loaded with vitamins, minerals, and antioxidants which promote health and increase lifespan.
6. Quit smoking
It does not matter how old you are or how long you have been smoking, quitting smoking at any age improve your health. smoking contributes to various conditions especially in oldies- cancer, heart attack, stroke, lung disease. It also affects vision by causing cataract and age-related macular degeneration. Smoking makes muscle tear easily, make wounds hard to heal and makes the skin become dull and wrinkled.
7. Limit your alcohol intake
How the body handles alcohol changes with an age. Alcohol may act differently in the older population than in younger people. Also, older girls square measure a lot of sensitive than men to the consequences of alcohol. Drinking too much alcohol over a long time can lead to cancer, liver damage, immune system disorder, and brain damage. It also worsens health conditions like osteoporosis, diabetes, high blood pressure, stroke, memory loss, and mood disorders. So limit and quit your alcohol intake rather occupy yourself with activities, so you can get out of the daily routine that revolves around alcohol.
8. Manage your stress
Older adults are already more susceptible to illness due to the age-related suppression of the immune system. Stress can make it easier for oldies to get sick and make the recovery process take longer. Stress floods your body with adrenaline which increases blood pressure and heart rate. It can cause premature death. So find ways to reduce stress. Exercising and meditation is a good way to reduce stress and finding something to be happy about.
9. Getting enough sleep
Along with physical changes that happen as have a tendency to age, changes 2 hours sleep pattern square measure a neighborhood of traditional aging method. Lack of sleep certainly can harm you, but so is the excess sleep. Sleep deprivation or sleeping less than 5 hours a day can lead to major health problems- raise blood pressure, diabetes, obesity, cancer and ultimately an increased risk of mortality. So is the people who sleep longer than 9 hours. Excessive sleeping is often linked with conditions such as cancer and depression that can also increase mortality rate. To develop a habit of sleeping 7 to 8 hours each night to increase your longevity.
10. Daily meditation
Not only do experienced meditators often look decades younger, then their actual age, but they also live much longer lives than the rest of us population. Meditation style called mindfulness meditation reduce the inflammation response caused by stress. It also controls anxiety. Meditation also helps improving self-image and bring positive change in your life.
11. Regular check-ups
Getting regular checkups can help identify potential problems early. The real condition like diabetes or high blood pressure is diagnosed and treated, the healthier you will be. Early detection offers you the simplest likelihood forobtaining the correct treatment quickly, avoiding any complications. By getting correct health services, screenings and treatment you are taking important steps towards living a longer and healthier life.
12. Be happy
Being happy to improve the quality of your life. A not only happy person less likely to send out surges of stress hormones like cortisol that contribute to heart disease, but they are also more likely to follow good self-care and have higher social networks- each reliable indicators of excellent physical health. Happy people heal faster. Being happy also boost your immune response. Persistent stress, anxiety, anger and here have been significantly proven to alter the biological system in a way that can eventually add up to wear and tear and can even lead to chronic illness such as stroke, cancer, and dementia. Find out different ways to make yourself happy- staying connected to your friends and family, dancing, volunteering at various events like planting trees, promoting care and environment, etc. Thus, living low stress, socially rich, purposeful and meaningful life seems to be key to happiness and ultimately living a long and healthy life.