Lifestyle
Unlock the Secrets to a Longer, Healthier Life with These Daily Habits
The choices we make each day can significantly influence our health and well-being down the line. While genetics play a role in determining lifespan, lifestyle choices are equally important. According to Harvard Health, “experts estimate that about 25% of the variation in human lifespan is determined by genetics. But the rest can be attributed in large part to how we take care of our bodies.” It’s not just about living longer but enjoying those years with vitality and good health. Here are some daily habits that research suggests can help you achieve a longer, healthier life.
Stay Active Throughout the Day
Regular movement is crucial for longevity. The longest-lived individuals often don’t adhere to strict exercise regimens but incorporate activity into their daily routines.
“People in blue zones, they’re not thinking about their health or a diet or an exercise program. They’re not doing anything except living their lives,” says Buettner. Consider simple activities like gardening, which encourages regular physical activity. Buettner also notes, “I sat for two days with a 104-year-old woman who got up and down off the floor 30 times.”
Consider Intermittent Fasting
Intermittent fasting, particularly when meals are consumed earlier in the day, offers numerous health benefits.
“Clinical data shows that intermittent fasting — an eating pattern where you cycle between periods of eating and fasting — can improve insulin stability, cholesterol levels, blood pressure, mental alertness and energy,” explains longevity expert Sergey Young. A common approach is the 16:8 method, where all meals are consumed within an eight-hour window.
Make Sleep a Priority
Quality sleep is essential for overall health and longevity.
“Sleep is restorative,” emphasizes cardiologist and sleep expert Virend Somers, MD, PhD, from the Mayo Clinic. He adds, “During sleep, your brain and body perform many critical tasks important for overall health… Sleep has multiple functions on every biological level.”
Maintain a Healthy Weight
Keeping a healthy body weight is linked to a lower risk of various diseases. A study led by Johns Hopkins found that maintaining a body mass index (BMI) of less than 25 significantly reduced the risk of death.
“A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent,” reports Johns Hopkins Health.
Limit Added Sugars
Excessive sugar intake is detrimental to health and can reduce lifespan.
Sergey Young warns, “Sure, in the right doses, sugars from fruits, vegetables and even grains play an important role in a healthy diet… But make no mistake: Excess sugar in all its forms is poison.”
Embrace a Whole Foods Diet
Eating a diet rich in whole foods and stopping when you’re 80% full can lead to better health outcomes.
David Katz, a preventive medicine specialist, explains, “It’s a remarkably healthy diet because it adheres to the fundamental theme of healthy eating—it’s real food, mostly plants in a sensible, balanced assembly.”
Avoid Excessive Alcohol and Smoking
Limiting alcohol and avoiding smoking are crucial for longevity.
“One of the biggest toxic habits is excessive use of alcohol,” warns Young. He also advises against smoking, noting, “According to the CDC, cigarette smoking is behind 480,000 deaths per year in the U.S.”
Living a longer, healthier life is within reach by making mindful choices each day. By incorporating these habits into your daily routine, you can enhance not only your lifespan but also your quality of life.
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