Most of us think genes have a large role in life expectancy, but recently science proved that environmental factors like diet and lifestyle are the key.
Here are 10 habits linked to a long life.
1. Avoid overeating
It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you're full. overeating refers to eating more calories than your body uses for energy ,Limiting your calories may help you live longer and protect you against disease. What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.
2. Eat more nuts
Nuts are nutritional powerhouses, They're rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, which have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer
3. Stay physically active
Regular physical activity can extend your lifespan. That doesn't mean you have to work out for hours each day just daily a few minutes are enough.
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. Check here for 7 Most Effective Exercises
4. quit smoking
Everyone knows that Smoking is one of the main reasons that cause disease and early death.
Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette.
Stopping smoking can significantly prolong your life — and it’s never too late to quit.
quit smoking is not easy for some and here's your first step in this link
quit smoking is not easy for some and here's your first step in this link
5. lower your alcohol intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death.
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death
If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.
6. Prioritize your happiness
Research suggests that certain personal attributes—whether inborn or shaped by positive life circumstances—help some people avoid or healthfully manage diseases such as heart attacks, strokes, diabetes, and depression.
7. Avoid chronic stress and anxiety
Anxiety and stress may significantly decrease your lifespan.
For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer, Finding ways to reduce your anxiety and stress levels can extend your lifespan. Maintaining an optimistic outlook on life can be beneficial, too.
8. Nurture your social circle
Maintaining healthy social networks can help you live up to 50% llonger. In fact, having just 3 social ties may decrease your risk of early death by more than 200% .
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases.
Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan.
9. Drink coffee or tea
Both coffee and tea are linked to a decreased risk of chronic disease. For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease .
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer's and Parkinson's .
Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers
10.Fix Your Sleep Schedule
Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day .
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%
Developing a sleep routine that includes 7–8 hours of sleep each night may help you live longer.
