We all know that lifespans are in the hands of God. Still, statistics indicate that longevity is closely related to health issues. If a particular health situation is created for you, you are -statistically- you are expected to live a longer and a long healthy life; conversely, if this situation is not achieved.
Some health issues related to longevity can be modified or altered, such as genetic predisposition (which determines which diseases run in your family), which experts estimate is responsible for about a third of the factors leading to premature aging.
But two-thirds of the factors that decide our longevity (again statistically) have to do with our lifestyle, and they inevitably fall under our control and our willingness to adjust.
This means you can’t trim your family tree, but by adjusting your lifestyle, you can strive to add years to your life and life to your years.
Here are tips to help you achieve this:
1- Get rid of excess weight
if we take the Body Mass Index (BMI) as a criterion for what the body contains fat (Bodyweight in kilograms divided by the square of body height in meters, and the natural number is between 18 and 24). Statistics show that for every extra hair between 25 and 29.9, you lose an average of 3 years of your life.
But if you are obese and your hair is 30 or higher, you will lose seven years of your life on average.
This is in line with what we know that obesity increases the risk of heart disease, high blood pressure, and diabetes, all conditions that have been shown to shorten life.
2 – Do exercise
Doctors have confirmed since the Framingham heart study in the middle of the last century that aerobic exercises (the most common and most straightforward to apply is brisk walking for half an hour a day) ensure living a long healthy life, as it helps in maintaining an average weight. It activates all functions of The body, which protects you from the risk of life-shortening diseases, such as diabetes, high pressure, heart disease, stroke, and several cancers.
Perhaps the last statistical study on this subject was conducted in Canada, where 110 men over the age of fifty were followed, walking fast three times a week, with the same men who do not walk. It was found that the first group had an average age of ten years more than the second group.
All experts advise us to avoid sitting for long periods and move as much as possible.
Today, experts also believe that resistance exercises (such as carrying weights) two or three times a week are necessary to prevent the effect of age in weakening your muscles and injuring your bones with osteoporosis that predisposes to fractures.
3 – Choose healthy food
that emphasizes fresh vegetables and fruits, fish, eggs (in moderation), mono or polyunsaturated oils (such as olive oil), whole grains, legumes, and nuts, and excludes salt, sugar, and animal fats.
Dozens of studies prove the benefits of the “Mediterranean Diet” and the “DASH” diet, which adopt this dietary method to gain health and vitality and avoid chronic diseases such as diabetes, hypertension, and cardiovascular diseases that shorten lifespans.
As an example of this research, we cite a study, which found that eating two meals of fish rich in omega-3 fatty acids per week, reduces the death rate from heart attacks by more than a third, and reduces the risk of several cancers.
Some studies encourage drinking green tea, and others recommend consuming a daily compound vitamin pill to gain more wellness and longevity.
Everyone agrees to discard processed (or processed) foods because of their harmful effect on health.
4- Do not stop learning and operating the mind, whether by learning a new language or craft, engaging in evening lessons at the university, or even solving crossword puzzles. Longevity.
5- Give up the smoking habit
Statistics indicate that smokers who have given up the smoking habit live 6-8 years longer (the number varies according to statistics) than people who continue this habit.
In a study published in the British Medical Journal, it was found that the life expectancy of those who stopped smoking before the age of fifty was double compared of those who continued it.
Give up smoking. It eliminates or reduces the risk of fatal diseases such as lung cancer and other cancers, heart disease, stroke, emphysema, and chronic bronchitis, in addition to its usefulness in sparing a person the distress and complications of these diseases during his life.
6- Maintain a monotonous marital
the relationship that does not provide the sexual relationship with your husband that you love, only emotional sufficiency, but also contributes to removing anxiety, raising morale, and getting your need for sleep; in addition to that, it is in itself a sports exercise.
A study in Scotland found that couples who had sex two to three times a week were ten years healthier and younger-looking than their more minor sexual partners.
7- Brush your teeth
The germs (bacteria) that cause tooth decay and gingivitis can provoke immune reactions that lead to the formation of plaques that clog arteries and increase the risk of cardiovascular disease (by 50%, according to one source).
Brushing your teeth after every meal and using dental floss twice a day, and regular dental checkups ensure that your mouth is rid of harmful bacteria.
8- Look at the bright side of life
It was found in statistical research conducted by scientists from the famous Yale University that an optimistic view of life prolongs a person’s life (God willing) on average for seven and a half years, even after taking into account the difference in sex, social and economic status and physical health.
Scientists believe that the reason is to strengthen the immune system by taking things in a cheerful spirit, avoiding sources of psychological distress, and “always looking at the glass half full” so that a person can deal with the adverse effects of anxiety, depression, and life stresses on health, significantly.
9- Have a goal in life
Regardless of your current age. In a study recently published in the Journal of Psychological Sciences, several men between 20 and 75 were placed under health monitoring for 14 years. It was found that those who stated that they had an important goal in their lives. They were among the nine percent who survived at the end of the study.
10- Have friends to communicate with
After following 3,000 people over 65 for 13 years, a researcher at Johns Hopkins University found that those who had friends who participated in various sporting or recreational activities lived longer than those who did not interact with owners continuously and were lonely most of their time. The effect of social activity on prolonging life was almost equal to the development of lowering blood pressure or lowering high cholesterol.
11- Help others
A study from York University concluded that volunteers helping others who are less fortunate did not only gain higher levels of happiness and self-esteem than others, but their health was generally better (in terms of being free from stress-related diseases such as high blood pressure and diabetes). And their lives were longer.
12- Raise a pet
In more than one study, it was found that contact with pets reduces levels of the stress hormones cortisone and adrenaline and adjusts blood pressure while increasing the mood-improving hormone oxytocin, all of which have soothing effects on the heart.
Moreover, pet owners tend to walk a lot, which improves their health in more than one way.
One study found that if pet owners had a heart attack, they were eight times more likely to survive them, on average, than those who did not own them.