Long Life: What’s the Secret to Living More Years?
How long do you plan to live? If you’re like many people, you may think you don’t have much choice in the decision, but actually, that’s incorrect! You do have the choice to live a long life, you just need to know how to.
Research suggests our genetic makeup only accounts for 20 to 30% of our longevity. That leaves 70 to 80% to lifestyle choices. This basically means how you live your life can have a big impact on how long you live!
Today we are going to give you some healthful moves you can make to live a longer, fuller, happier life and age gracefully. Let’s begin!
1. Healthful eating
This may seem like a no-brainer, but it’s important to eat healthy more often than not to achieve a long life.
Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options. You should avoid eating too many overly processed foods that might be high in added sugar, saturated fat and sodium and focus instead on eating plenty of fruits, vegetables, lean protein and whole grains.
A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors.
Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.
If you want to live longer, try “Hara hachi bu,” a traditional Okinawan saying which means, “Eat until you are 80% full.” Learning to eat slowly and with a purpose will help you avoid overindulging.
2. Eat more nuts
It’s not nuts to eat more nuts! They are actually nutritional powerhouses that you can include in your diet.
They’re rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, potassium, folate, niacin, and vitamins B6 and E.
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer.
One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death.
3. Avoid sugary beverages
When consumed in excess, added sugar can adversely affect your health. However, some sources of sugar are worse than others — and sugary drinks are by far the worst. This primarily applies to sugary soda but also to fruit juices, highly sweetened coffees, and other sources of liquid sugar.
Sugar intake has long been linked to heart disease risk. It is well established that sugar-sweetened drinks increase risk factors for heart disease, including high blood sugar, blood triglycerides, and small, dense LDL particles.
In fact, one study in 40,000 men found that those who drank 1 sugary drink per day had a 20% higher risk of having or dying from a heart attack, compared to men who rarely consumed sugary drinks.
So the next time you drink that soda, you may want to switch to water instead if you want to live a long life.
4. Get physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life.
As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life. Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity.
5. Don’t smoke
Smoking is strongly linked to disease and early death.
Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette. Keep in mind that it’s never too late to quit.
One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years.
The bottom line here is, longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age. If taken together, these habits can boost your health and put you on the path to a long life.
