The secret of "longevity" is simple, just adjust the behavior
When it comes to age Of course, everyone must want a long life. Many people choose to take care of their health in different ways. To keep the body healthy But did you know that There are still some behaviors that you may be doing that may not lead to the longevity of your life, so Hello Doctor has compiled a list of precautions. And what should I stop doing if For a long life to leave each other in this article.
What to stop doing If you want a long life
There are things that you can fix. To slow down your biological clock or clock And use it longer Regardless of whether you're in your 20s, 30s, 60's, or 70's, in fact, research has shown that It's never too late to start good habits and fix bad habits if you want to live longer. You should stop doing these things.
- Stop eating processed foods
One of the major changes is the diet. Over the past 30 years, there has been a shift to eating more processed foods. Which results in increased body intake of sodium, saturated fat and sugar But less fiber The result is You are at risk for cardiovascular disease , high blood pressure , cancer and diabetes.
Therefore, it is important to adjust your eating habits. You have to try to eat clean food more often. Including foods high in fiber Because foods high in fiber are linked to longer life expectancy.
In addition, other ingredients To cook You should be, you prepare. If you are someone who does not eat on time Cooking for a big meal Or make a vegetable salad Then immersed Can be done as well But be sure to look at the sodium and sugar content on the label of the ingredients you buy to cook.
- Stop smoking
If you are a smoker Of course, quitting smoking is difficult. But quitting smoking is very good for your health and body , and improves blood pressure and blood flow. More than that Your risk of getting cancer is reduced every year after you stop smoking.
Stopping smoking is not only good for your physical health. But it may still have a positive effect on those around you or your family will also benefit from quitting as well. Because they will no longer be exposed to harmful secondhand smoke. Quitting smoking can also make you look younger.
- Stop sitting still
If you feel that you don't have time to exercise, try these tips. You probably won't need to exercise for 30 minutes a day, five or more times a week. To extend your life Brisk walking is another great exercise.
According to one Taiwanese study, you may have to put in a lot of effort to stay mindful of the job. Which is your daily routine That makes you have to sit even more. Be stationary for a long time But if you get up and walk for 15 minutes, it can increase your life by 3 more years.
- Stop bad emotions
The resulting anger can be an emotion that is difficult to get rid of in no time. Especially if you feel that what you are being done, you are not at fault. It will increase the intensity of the mood even more. In this kind of mood, the levels of the hormone cortisol (cortisol), or stress hormone, will increase. These hormones have negative effects on the heart, metabolism and immune levels. Many studies have found that Higher cortisol levels were associated with greater mortality.
- Stop being alone with yourself
Socializing can be a contributor to a longer life. Most people like to deal with stress and strengthen their own immune system. In fact, a good relationship will make you strong. On the other hand, a bad relationship can put you in a negative frame of mind. And the risk of depression (Depression) and may also cause a heart attack.
Communicating can be difficult. If you feel uncomfortable, it may cause you to lose someone close. Or away from family and friends In fact, there are many ways to join and meet new people, such as volunteering. Contacting people with similar interests through networks such as business groups or clubs.
- Avoid overeating
Calorie intake is associated with longevity. Animal studies suggest that Reducing calories normally 10-50 percent may increase your life longer. In addition, the study of human populations is famous for longevity. Notice the link between low calorie intake and longer life. Also, the likelihood of developing various diseases Is also reduced
What's more, limiting calories may help reduce excess weight and belly fat. Both of which are mentioned above are associated with longevity at all. But some studies say Long-term calorie restriction often causes side effects such as increased hunger. Low body temperature And sex drive decreases, so more studies are needed in this regard.
What should I do if I want to live a long life?
Of course everyone Would like to have a long life But what should be done in order to have a long life? Let's look at some tips you can start doing on your own:
- Eat more nuts
Beans are a source of nutritional energy. They are rich in protein, fiber, antioxidants. And beneficial plant compounds Moreover It is also a good source of many vitamins and minerals, including copper, magnesium, potassium, folate, niacin, vitamin B6 and vitamin E.
Several studies have shown that Nuts have a beneficial effect on heart disease , high blood pressure, inflammation, diabetes , metabolic syndrome (metabolic syndrome), abdominal fat levels. And some cancers In addition, from one study it was found that People who eat at least three meals a week of nuts. There was a 39 percent lower risk of premature death.
- Try eating turmeric.
Turmeric has excellent anti-aging properties. That is because it is a spice that contains a potent bio-compound called curcumin, as turmeric also has antioxidant and anti-inflammatory properties. It also helps maintain brain, heart and lung function. As well as preventing cancer and age-related diseases.
Curcumin has been linked to increased longevity in both insects and rodents. However, these findings have not been studied in humans. Therefore, further study may be needed. However, turmeric has been eaten for thousands of years in India and is generally considered safe.
- Eat a healthy plant-based diet.
Eating a wide variety of plant foods, including fruits, vegetables, seeds, grains, and nuts, may reduce your risk of many diseases. And encourages you to live longer Several studies have linked a diet rich in plants with a lower risk of premature death. It also reduces the risk of cancer , metabolic syndrome, heart disease, depression and dementia. These effects are due to the nutrients and antioxidants in the plant food. Including polyphenols (Polyphenols) carotenoids (Carotenoid), folate and vitamin C.
There are several studies linked to a vegetarian diet. Which is a food that is naturally higher in plant foods By eating a vegetarian diet, it reduces the risk of premature life by 12-15 percent.
The same study also reported a 29-52 percent lower risk of dying from cancer or heart disease, kidney disease, or hormone-related disease. In general, vegetarians were more health conscious than meat eaters. So it can be said that Eating large amounts of plant foods is likely to be beneficial for health and longevity.
