Do you want to live a longer life? Are you afraid that you might not reach a ripe, old age?
The Japanese live longer than other inhabitants around the world. They have 83.7 years of average life expectancy at birth. Men stand at 80.5 years while women at 86.8 years. So, what’s their secret?
Well, you don’t need to be Japanese to live a longer life. A healthy lifestyle and a balanced diet are salient to achieve longevity.
Here are 7 healthy tips for living a longer life:
1. Eat a healthy, balanced diet
Eating healthy food choices is essential for longevity. You can have a Mediterranean-style diet that is focused on whole grains, fish, olive oil, vegetables, and fruits. Another way to eat healthily is to follow a traditional Okinawan diet which is packed with anti-aging properties and health benefits.
Whatever type of diet it is, eating foods that are rich in nutrients matters. Also, eat less red meat and avoid overeating. This is important to maintain a healthy body weight. Control your diet by cooking your food if possible. Just be reminded to opt for a diet that will work for you. For this reason, it is advised to seek help from a healthcare professional.
2. Get active
Although diet is crucial, exercise is a must too. Studies suggest that 15 minutes of daily exercise may help lengthen your lifespan. But do not only aim for 15 minutes. Go for at least 30 minutes or even more. However, consider your health condition first before doing any physical activity.
3. Have an adequate amount of sleep
Enough sleep is vital for cell function regulation to live a longer life. Regular sleep patterns are associated with longevity. Hence, 7 to 8 hours is beneficial to your psychological well-being and physical health.
Nevertheless, an ideal sleep duration depends on your body’s specific needs. Despite sleeping for fewer than 6 hours each night, short sleepers can still function normally all day long.
Yet, some people have a greater risk of early death when sleeping than the average sleep hours. Likewise, some who usually sleep for more than 8 to 9 hours each night might reduce their chances of living a longer life.
Additionally, 30 minutes of naps each day would also be helpful to extend your years.
4. Do not smoke
Smoking is harmful to your health. Thus, do not engage yourself in it. Or, if you still have this habit now, quitting is the best decision you could ever make.
5. Keep your alcohol consumption in moderation
Excessive alcohol intake only increases your risk of premature death. That is why you should drink in moderation and avoid heavy drinking. Besides, if it is possible to quit, do it without hesitation.
6. Develop strong social networks
Stay connected with non-toxic people to live a longer life. As you develop strong and healthy social networks, positive changes in your overall well-being happen. So, have good friends, bond with your loved ones, and own a pet if necessary.
7. Manage stress and be happy
Although stress is already part of our daily lives, it can be alarming if it becomes chronic. Those who experience this are more likely to have a shorter lifespan.
That is why it is necessary to prioritize happiness in life. Be optimistic, laugh often, and do not hold any grudges. Meditation is helpful in the reduction of stress too.
Go Live a Longer Life
Death is certain, and aging is inevitable. However, you can have the control to develop and maintain healthy habits to lengthen your years.
All those tips mentioned above are no longer top secrets. In fact, many of us already knew those practices. All we need is to apply them daily to live a longer life.