Looking for the elixir of long youth? Nothing simpler! Just follow these 8 habits to live 24 years longer.
When you begin to become aware of your own existence and the candles to blow out on the cake inevitably increase every year, you find yourself making a balance sheet of your life. Which choices we have made, which ones we have avoided, which roads we have traveled and which sufferings have forged our character, are all small pieces that have marked our path, always too imperfect.
Did you know that following these simple habits you can extend your life by 24 years? – Grantennistoscana.it
And yet, one question above all like a worm echoes in the head: “Am I still in time?“. Nine out of ten peopleIndeed, they have the impression that when they reach a certain age they have just wasted their life, so much so that there would be nothing to do but accept that you have wasted precious time for people and situations that didn’t deserve it at all. But is it really so?
It really depends; after such an epiphany, in fact, one can choose either to pretend nothing happened and continue to lead one’s life as if nothing had happened, or we can roll up our sleeves to change what we don’t like and what makes us feel badearning precious moments for yourself and for those who really count.
In short, just follow up every day 8 healthy habits for a full, happy, serene, but above all longer existence! Correcting, in fact, only a few critical points, it is possible to live 24 years longer. But how does this sort of elixir of long youth work? We just have to find out together!
7+1 tips to feel good about yourself and others: gain 24 years of life immediately!
A very recent survey by the health sciences specialist for the Million Veteran Program al VA Boston Healthcare System, Xuan Mai Nguyendemonstrated how to live longer and better it would be enough to follow just eight simple habits. The study, presented during the conference “Nutrition 2023“, i.e. the meeting of theAmerican Society for Nutrition which takes place in Boston, is nothing revolutionary in and of itself, but it reiterates some healthy and fundamental choices that can make a difference in the long run.
It takes very little to change your life for the better – Grantennistoscana.it
Specifically, studying the data relating to US veterans – especially those who have carried out heavy and complex missions abroad – if you start following, or still implementing, these eight healthy attitudes when you are 40 at the latest, it would be possible to live 24 years of life longer. If, on the other hand, you start at 50, you would “get” 21 more years and if you still start at 60, thelife expectancy rises by 18 years.
In short, we are talking about one longevity revolution not recently, as he explained to the ‘CNN‘ Xuan Mai Nguyen. “There is a twenty-year window in which you can make these changes, whether you take them gradually or all at once“. But it doesn’t end there. The truly amazing result is not even the extra years in and of themselves, but by the transversal effectiveness of these eight healthy habits.
“We also did an analysis to see if eliminating people with type 2 diabetes, high cholesterol, strokes, cancer, and the like changed the outcome.“, underlined the expert again. “And it wasn’t like that. Assuming these habits even with chronic diseases brings benefits in any case“. In other words, it’s never too late to start taking care of yourself.
How to turn your lifestyle upside down to live longer
Although it is a statistical association – there is therefore no scientific evidence of cause and effect – and a study on a sample of very specific subjects, i.e. 720,000 veterans between the ages of 40 and 99 involved in the longitudinal study program Million Veteran Program aimed precisely at analyzing the health of former soldiers, thanks to this survey it was possible to shed enough light on the importance of a healthy and balanced lifestyle.
In fact, it emerged that there is a “an 87% reduction in all-cause mortality for those who took all eight lifestyle factors compared to those who took none“, specified Xuan-Mai Nguyen. But what are the eight golden rules to follow? Let’s start from the first!
Do physical activity
Whether it’s a simple half-hour walk a day, a swim, a pilates session or circuit training, the important thing is to move and do physical activity on a constant and regular basis. Paradoxically, when we are most tired and exhausted – unless there are other health problems – it is the best time to train because in this way our body hardens and releases all the tension accumulated in a day.
Physical activity reduces the risk of premature mortality by 46% – Grantennistoscana.it
In short, training is a cuddle that we should give ourselves at least 3/4 times a week. Dr. Nguyen himself, in fact, explained that in 46% of cases physical activity helps to reduce the risk of mortality compared to those who lead a totally sedentary life. And if you can get somewhere in less than fifteen minutes on foot, don’t take the car. But not only. Also limit the use of the elevator: all these little sub-habits contribute to making you stronger and healthier.
2. Don’t use drugs
Not being addicted to drugs reduces the risk of death, even early, by 38%. As trivial as it may seem, in reality in the United States it is not at all. In addition to drugs universally recognized as dangerous, there is another fully authorized category that every year claims victims after victims in the States. We’re talking about opioids, one class of drugs with pain-relieving action whose use is extremely exaggerated, so much so that over the years it has caused a real public health emergency. Over time, abuse has become the order of the day also due to the instantaneous feeling of well-being that is felt once the drugs that can cause addiction and dependence are taken.
3. Not smoking
It would be better not to smoke generally avoiding all tobacco products. Indeed, in this way mortality risk decreases by 29% even if you were an ex-smoker in the past. However, quitting smoking only brings benefits to your body precisely because it gradually improves the health of the lungs, thus increasing life expectancy.
4. Live a stress-free life (or at least try to)
We know, managing stress nowadays is a titanic undertaking. Everything around us is filled with anxiety and stress about everything. Whether it’s at work or at home, little changes: one always has a feeling of restlessness that is difficult to shake, so much so that in the evening, or the time of day dedicated to rest, anxiety already builds up in view of the next day, in a vicious circle capable of feeding itself always and in any case. Knowing how to manage stress, however, reduces early deaths by 22%.. Then try some guided meditation exercises or if you can, take life with more philosophy. Your health will benefit!
5. Fruits and vegetables every day
It’s no secret that nutrition plays a fundamental role when we talk about healthy and healthy lifestyle. That’s why every day you should have both lunch and dinner a complete meal and with all macronutrients necessary for our body. These include simple carbohydrates, protein, good fats, fiber and vitamins that we get directly from fruits and vegetables.
If you consume it daily 1/2 servings of fruit and the same amount of vegetablesin fact, the survey revealed that the reduction in mortality is around 21%. So follow a Mediterranean diet and limit red and processed meats as much as possible as well as snacks and refined products full of sugars, indulging in the meals you love most no more than 2 times a week. The spirit and the body will thank you all right!
6. Limit your alcohol consumption as much as possible
A bit like drugs and opioids, even alcohol can cause irreversible deterioration health conditions if consumed in excessive quantities. That is why one should avoid the so-called “binge drinking“, i.e. drinking more than four alcoholic beverages a day. In this way, the risk of mortality is 19% less. But even those who drink moderately are in any case attacking their psychophysical well-being, so it is better not to drink at all except to celebrate important occasions.
7. Take care of your sleep
Hundreds of studies have shown that quality sleep is essential for the well-being of the individual. Otherwise, exhaustion, irritability or worse depression are the order of the day. In other words, you can’t think of living well if you haven’t slept well. Think of your body like the smartphone you charge before you go to bed. You too must have recovered all your energy and be 100% the next morning.
The quality of sleep really influences your state of health – Grantennistoscana.it
So sleep no less than seven hours a night, avoid using the telephone or PC half an hour before going to bed so as not to strain your eyes with the light from the screens and Limit all negative thoughts as much as possible that clog your mind. Dr. Nguyen’s study showed that quality sleep reduces the risk of early death by 18%.
8. Explore sociability and consolidate your friendships
As the Greek philosopher Aristotle said, man is a “social animals“. In other words, we are not made to live long alone, but we need the other to feel good about ourselves first of all. But be careful: this does not mean throwing yourself headlong into any social relationship for fear of being alone. In this case, in fact, loneliness is a panacea, a shield that protects us from toxic relationships and that only allows us to cultivate quality relationships and that are good for the soul. So explore your sociability and consolidate all those positive relationships that are good for your health and that they lengthen your life by 5%. Love and love yourself, there is no better cure in this world.
2023-07-27 20:30:55
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