It is not enough to live long, you have to live with fun and enjoyment. If you want to live a long and quality life, changing your habits is a good starting point.
Many people want to reach the age of 90 in ideal shape, maintain clarity of mind, maintain the ability to move easily, and enjoy life. There is a lot of research on the subject of aging, especially researchers Harvard University We’ve identified some healthy habits that will help you increase your chances of living a long life. GQ writes about it.
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getting enough sleep
Sleep is necessary for all living things. Getting enough hours of quality sleep helps the body and brain recover, perform various functions, fight stress, and even maintain a strong immune system, but lack of sleep can even be fatal in extreme cases.
Science says most people need 7 to 8 hours of sleep per night, and this can easily be achieved by establishing a daily routine, eliminating all distractions, and ensuring the room we sleep in is dark and cool.
Pay attention to your nutrition
Everything you eat affects your body, sometimes for good and sometimes for bad. You shouldn’t overdo it to the point of worrying about every calorie, but you should try to eat a healthy and balanced diet. Science says the best way to eat is the Mediterranean diet because it’s rich in fruits and vegetables, healthy fats, fish, and seasonal produce, which is often fresher and nutrient-rich. You should also control your intake of sugar and junk food, which can be very harmful.
Add strength training
Weight training is one of the best ways to prevent muscle loss as you age, maintain a strong body, protect your bones and even increase your endurance, so it is recommended to include it in your daily routine 2-3 times a week.
Be active
Science says 150 minutes of exercise a week is enough, but experts say it’s also important to be more active during the day, especially if you have a sedentary job. For example, it is recommended to take the stairs instead of the elevator, walk to work, get up from a chair regularly, and move more in general.
Get rid of bad habits
At Harvard Health Publishing, Dr. According to an article by Tello, alcohol and cigarettes They are one of humanity’s greatest enemies, and consuming them can shorten your life by several years, as well as increase the risk of all kinds of diseases, including some types of cancer. Therefore, you should try to eliminate them completely or at least consume them in very moderate amounts.
Harvard says women should not drink more than 5-15 grams of alcohol a day, and men should not drink more than 5-30 grams.
Take care of your health
Listening to your body, taking care of your health and going to the doctor is not a luxury but a necessity because there are conditions that can worsen over time and become serious if not treated in time. Taking care of your physical and mental health should be one of your top priorities.
Maintain your normal weight
Excess weight can also lead to various health problems, such as diabetes and some heart problems, so you should do your best to keep it within a healthy range. This doesn’t mean you have to be too skinny to be healthy, or that gaining a few extra pounds means you’re sick. It is important to maintain a healthy weight without overdoing it.
Let’s not forget that long life depends not only on genetics but also on lifestyle and nutrition.
Previously Focus He wrote that if you want to be a long-liver and maintain your health, there are some products that should be in your diet.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.