Ever wonder what it takes to live a longer and healthier life? While some of your genes are beyond your control, experts do agree that everyday lifestyle choices have a somatic impact on our longevity. So, what are you doing to maximize your life span? Let’s take a look at the five essential habits recommended by health professionals for optimum longevity and well being.
1. Keep a positive outlook.
You may probably have been informed that positive thinking will change your life, which to some extend is a lie. However, do you know it might actually help one live longer? According to Dr. Gary Small at Hackensack Meridian Health, “Optimists have fewer physical and emotional difficulties, experience less pain, enjoy higher energy levels and are generally happier and calmer in their lives.” This simply means that keeping a positive attitude will bring several mental as well as physical advantages.
Want to get started on a positive mindset? Try practicing gratitude. According to Dr. Small, “Expressing feelings of gratitude can increase levels of optimism.” Small steps like these can, over time, add up to make a huge difference.
2. Get Moving
It’s often said that exercise has magical powers in regard to your health, and in some ways, that’s true. Getting regular exercise has been linked to a longer life expectancy. “Cardiovascular conditioning improves circulation, elevates endorphins and proteins that strengthen brain cellular communication, and boosts heart health,” says Dr. Small. Start small by incorporating a daily walk into your routine and increase your intensity from there. Hate the gym? No sweat just keep moving through activities like gardening or dancing.
As far as Dr. Brett Osborn, Neurosurgeon, is concerned, a mix of aerobic and strength training exercises is taster. His view has been, “Working out on the regular, most especially performing strength training exercises, will help you build and maintain muscle mass as you grow older. Not only will it help your body, but it will also benefit your brain health via what Dr. Osborn tells us is ‘BDNF or brain derived neurotrophic factor.” That’s the win win exercise can bring a healthy body coupled with sound mental health.
3. Eat Well
A good diet is at the very core of years with good health. “A healthy diet can have a major impact on life expectancy by lowering the risk for heart disease, cancer and other age related illnesses.” says Dr. Small. Low risk foods themselves, such as fruits, vegetables, lean proteins, and whole grains, which are rich in nutrients, can reduce a person’s chance of chronic diseases. Supplement your diet with omega 3s from fish and nuts to help decrease inflammation and protect your heart and brain.
Focus on cutting back as much as possible on processed foods and sugars. These increase the risk of diabetes and other health problems, warns Dr. Small. So the next time you’re meal planning, opt for a colorful plate full of natural, whole foods.
4. Manage Stress
It can also wreak havoc on your body and mind, increasing your risk of heart disease and dementia. Dr. Small views techniques for lowering stress as a lifestyle option practicing meditation or doing relaxation exercises. “Just 10 minutes of daily meditation not only improves mood, it also boosts cognitive abilities,” he says.
“High levels of circulating cortisol are also bad for your brain, as they disrupt healthy sleep patterns and memory formation To boot, sleep deprivation further worsens matters by causing an increase in cortisol release from the adrenal glands.” Dr. Osborn says. And that’s not all High cortisol levels caused by chronic stress can really throw a wrench into healthy sleep patterns and normal memory formation. The lesson learned? Take stress management seriously.
5. Keep Healthy
Routine health check ups and screenings enable the detection of such problems at an early stage, improving the opportunity for their effective treatment. Some of the major causes of premature death include uncontrolled high blood pressure and high cholesterol. “Good health is the result of hard work and a solid understanding of what can put you at risk for age related illnesses and health conditions, including stroke and heart attack.” says Dr. Osborn.
Keep track of your health metrics at home using tools such as blood pressure cuffs or glucose monitoring. Some simple devices will allow you to be very proactive regarding your care, which really does help you catch a lot of problems before they ever become serious.
These five habits incorporated into everyday life give dramatic chances of one living a longer, healthier life. Ranging from a good attitude to exercise, stress management, and others, each habit is very crucial to your well being. So, why not start today? Your future self shall thank you.
