According to the last report on life expectancy issued by the World Health Organization, the global average is established at 72 years old and it continues to rise thanks to the constant work and development on lifestyle and wellness, as well as the ongoing changes people are doing in their habits. However, there is a still long way to go in this last aspect.
Certainly, we all want to have a bright and long future ahead of us, but it might be a problem for those who do not know how to make it happen. If you are looking to live a longer-lasting and higher quality of life, here are some habits that you should and shouldn’t apply in your daily routine.
Constantly Improve Your Diet
This may seem a little repetitive and it is complete truth. Several studies have shown the influence a good diet has not only for health and well-being but also for life expectancy. People who eat balanced meals tend to have lower rates of heart diseases, cancer, hypertension, and even cataracts. There is still no magical diet to live longer, but rather the constant consciousness of what you eat. In order to achieve a healthy diet, there are a few tips you can implement to improve it.
Fruits And Vegetables
It has been proved that eating at least 5 servings of fruit and vegetables throughout each day is good for your lifestyle. However, the ideal number of servings is 9 servings a day.
Tran’s fat should definitely stay away from your mouth. However, eating 7% of monounsaturated or polyunsaturated a day is the maximum recommended amount you should take.
Avoid getting carbohydrates from whatever source. Instead, try to get them from whole-grains, such as whole oats, brown rice, quinoa, etc.
Although meat protein is sometimes necessary, animal sources tend to have large numbers of saturated fats. Try to reduce its consumption and increase plant-based protein.
Manage your body weight.
Take A Look At Your Body Weight Every Once In A While
A large number of diseases in the heart, pancreas, thyroid and other organs are associated with body weight. As a consequence, it reduces people’s life expectancy. Here is a little advice to reduce overweight:
- Get support from specialists
- Schedule the kitchen time, shut it down after dinner
- Start small, don’t aim at losing weight ASAP but rather at dropping pounds sustainably
- Eat consciously
- Increase the physical activity
Avoid Stress And Work On Your Mental Health
This point is a little hard for some people because they have too much on their shoulders and it is understandable, responsibilities are not things you can step aside. However, relaxing is necessary every once in a while.
Keep Alcohol Limited
Several studies state that drinking is not bad, as long as you have a glass or two. This last part is especially important for those who enjoy a good drink. Having a heavy intake is associated with heart diseases and high blood pressure, so try to be more moderate whenever you do it.
Try Tea Instead
It has been proven in several studies that tea is good for health, especially black and green. It prevents many chronic diseases and acts as an antioxidant that will keep the consumer younger and healthier for longer periods of time. In addition, it decreases the risks of getting heart diseases and increases bone density.
It is needless to make a deep explanation of the catastrophic effects of smoking. Certainly, people who have never started will have better odds, but if you already started, it is time to quit smoking. What is worse, its damage is cumulative, which means that the longer a person smokes the higher chances of getting smoking-related diseases.
Don’t Forget To Laugh
Several research shows that laughter is an important factor to have a healthy life. When you laugh, you boost your blood flow in more than 20 percent, reducing the risk of developing heart diseases and helping you fight several illnesses, such as infections, pain, diabetes and many others.
Have A Consistent Sleep Schedule
It is very simple, good sleeping habits equal to life. People who get a good night sleep of six to seven hours live longer who those who sleep less than four and more than eight.
Stay Social And Care For Your Family
This aspect is closely related to emotional and mental health. People who are connected to their family, friends, and community tend to live longer and have healthier and happier lives. In addition, those who care for family form stronger bonds and remain active for longer periods of time.