There are no magic pills that can extend your life, but there are several ways you can add years to your life by practicing healthy habits. It’s no secret that diet and exercise are the key to a long healthy life, but the list doesn’t stop there. Eat This, Not That Health spoke with experts who share their tips on the easiest ways to live longer. Read on – and to ensure your health and the health of others, don’t miss these things Sure Signs You Already Have COVID.
Dr. Katie Hill (MD) and CMO from Noodles health Tell us, “The number one thing you can do to live longer is protect and promote your cardiovascular health. According to the American Heart Association, it focuses on Life Basics 8 The scales will give you the best chance of a long, healthy life. The list was recently updated to include sleep health as an important component.”
Dr. Hill recommends that everyone:
- “Eat a diet rich in fruits, vegetables, and legumes, few animal products, and highly processed and refined foods.
- Be physically active with at least 150 minutes of exercise spread over the entire week.
- Get 7 or 8 hours of sleep every night.
- Maintain a healthy weight with a BMI of 18-24.
- Keep your cholesterol, blood sugar and blood pressure in the normal range, which are normal results of physical activity and healthy eating.
People who routinely live older than 100, such as those who live in Sardinia, Italy, Loma Linda, California, Okinawa, Japan, and other blue zones, all make The Essential 8 a part of everyday life and have, collectively, better Cardiovascular health in the world.
Dr.. Alan Mishraa board-certified orthopedic surgeon who also teaches a class at Stanford University on how to boost your vitality, recommends, “Lift weights or use resistance bands. Muscle-strengthening exercises have been done shown to reduce the risk of death by 10-17%.”
Shawn Marchese, MS, RN, registered nurse at Mesothelioma Center With a background in clinical oncology trials and more than 15 years of direct patient care experience,”One of the simplest ways to live longer is to quit smoking. If you smoke cigarettes, cigars, e-cigarettes, or use tobacco products, stopping is the fastest way to add years to your life. If you don’t currently smoke or use tobacco, living longer and healthier is usually the most obvious (and practical) solution: diet and exercise. Increasing your activity level through a hobby or regular exercise is a great start, and maintaining a healthy weight can ensure that you stay stable. One of the most nutritious diets found in people living the longest is a Mediterranean-style diet that is rich in fruits, vegetables, nuts, grains, and olive oil. Avoiding red meat, refined sugars, and processed foods can also reduce the risk of cancer and diabetes.”
According to Alyssa Wilson, RD and Health Signos nutrition specialist, “Incorporating mushrooms into diets can improve general well-being. Five . meta-analysis studies More than 600,000 individuals concluded that mushroom consumption reduced the risk of all-cause mortality. Mushrooms are the only food source of powerful antioxidants and anti-inflammatory amino acids L-ergothioneine (ERGO for short). The amount of ERGO in the typical American diet is much lower than that found in many European countries, which likely explains why life expectancy in countries with high ERGO consumption, including France, Ireland and Italy, is higher than the United States, prompting Some scholars call ERGO a ‘lVitamin ongevity. “
Dr. Steve HrubyPhysician of Chiropractic and Founder at Kaizen Progressive Health reminds us of, “Exercise at least 30 minutes every day. Do this especially if you have high blood pressure or diabetes. Exercise will help regulate your blood pressure levels so that they do not become too high or too low over time. Levels that are too high or too low can lead to heart disease or stroke later in life. The result could be fatal.”
Rebecca Washota MS, CNS, LDN Licensed Dietitian Dietitian with Happy Healthy Bites Says , “It is well documented This calorie restriction is associated with longevity, but by cutting back on specific foods, you can really add years to your life. studies It has been demonstrated that diets low in the amino acid methionine can increase life span. Limit your methionine intake as well has been shown Being a heart protector as well as reducing oxidative stress in the body. Methionine is found in high concentrations in animal proteins like turkey, steak, tuna and cheese, so by focusing on a plant-based diet you can increase your longevity. ”
Washuta explains, “Phytonutrients like resveratrol and quercetin can have powerful effects on your health and longevity. Resveratrol, found in foods like grapes, wine, berries, peanuts, and cocoa, has been shown Not only to improve life expectancy but also to reduce symptoms associated with aging. Quercetin, which is found in foods such as apples, onions, and turnips, associated with It increases life expectancy and also provides neuroprotective and anti-inflammatory effects in the body.”
Heather Newgen has two decades of experience reporting and writing on health, fitness, entertainment and travel. Heather is currently freelancing for several publications. Read more