Many people believe that life expectancy mostly depends on genetics. However, it turns out that lifestyle and diet choices play a much greater role. Your environment and lifestyle can help you slow down ageing and avoid some age-associated diseases.
It is never too late to start a healthy lifestyle. In this article, I have summed up all the tips you can use to feel better and live longer. Even though some of them may seem obvious and simple, their impact can be great.
Eat in moderation
Overeating can cause excess body weight and belly fat, both of which provoke heart disease and diabetes. These conditions affect life expectancy and the quality of life, increase the risk of dying early. People with a BMI greater than 25 are also at a higher risk.
Eat plenty of healthy foods
Consuming plenty of vegetables, fruits, whole grains, seeds, low-fat dairy foods, seafood and beans is likely to benefit health and longevity. These foods deliver minerals, vitamins, heart-healthy fats and may lower the risk of various common diseases.
Consume more nuts
Nuts are very nutritious. They are rich in proteins, antioxidants, vitamins and minerals. Some researches show that nuts have beneficial effects on high blood pressure, inflammations, heart disease etc. Adding this snack to your daily routine may keep you healthy.
Everyone knows that smoking causes diseases and early death. People who smoke die 10 years earlier than those who never smoke. It is never too late to quit, you still can add most of those years back.
Moderate your alcohol intake
Excessive alcohol consumption causes heart, liver, pancreatic disease and increases the risk of early death. Moreover, alcohol is one of the top five sources of calories, which make you gain weight. Some scientists consider wine particularly beneficial because it contains polyphenol antioxidants. However, men and women should keep consumption of any alcohol moderate or abstain from it at all. It is recommended that men consume two or less drinks a day and women consume no more than one a day.
Stress and anxiety have a negative impact on your health and lifespan. Stressed people are more likely to get cancer, heart disease, inflammations or stroke. In this case, the risk of premature death is three times higher. Yoga, meditation and massage can help reduce stress. Laughter and a positive outlook on life are beneficial too.
Stay physically active
Exercises burst your energy and you feel much better during the day, but at the same time, regular workouts strengthen your body and health. Exercises improve your metabolism and stimulate cortisol. A regular workout can extend your lifespan, exercise at least 15 minutes every day.
Maintaining healthy social networks is important. You react less negatively to stress when you have friends and family to lean on. Providing support and help to others is also beneficial, it improves your self-esteem and makes you feel important. Having close relationships can decrease stress levels, improve immunity and extend lifespan.
Develop a good sleeping pattern
Sleep helps your body repair and regenerate its tissues, it strengthens your immune system. You should go to bed and wake up at the same time every day. Sleeping at least 7 hours per night is also important for your health. If you sleep too little, it increases the risk of diabetes, inflammations, heart disease and obesity. If you sleep too much, your physical activity is low; you may become depressed and get other health conditions. Developing a proper sleep routine may help you live longer.
Get vitamin D
Some researches show that people with a higher level of Vitamin D may live up to 5 years longer. Sun is the best source of it and ideally, you should spend at least 15 minutes a day outside. Oily fish like tuna or salmon, shiitake mushrooms and fortified cereals are good food sources of Vitamin D. You can talk to your doctor about the best Vitamin supplement for you.
Don’t skip check-ups
Regular check-ups will help you find potential problems early. The earlier any condition is diagnosed and treated, the healthier you will be.
Follow a Keto diet
A keto or ketogenic diet is a low-carb, high-fat diet, which helps you burn fat more effectively. It can make your body and immunity stronger. This diet fights diabetes; may reduce inflammations, improve gut health and increase autophagy. The ketogenic diet is very good for your health and may have a positive effect on your lifespan as well.
Please note that this article is for informational purposes only. You should not consider it as medical advice or recommendation to go on a diet. I would like to remind you that you should always do your own research and consult with a doctor before starting a diet or following any of the information provided.
Alessandro Rocco Pietrocola is an entrepreneur and investor based in London and operating mainly in Europe, Asia and Oceania with main focus on UK, Baltic Countries, Russia, China, Hong Kong, Malaysia, Singapore, Middle East and New Zealand as area of interest! At the moment is the CEO of Astorts Group. He is an UK FCA (Financial Conduct Authority) Approved Person and is has great experience as director of regulated companies. He uses to dedicate part of his life to inspire others and help them achieve the most out of their life. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.