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Habits That Can Make Longevity

There are many people who want to be old because a person's life is a mystery. No human knows exactly when his life will end.

There are many factors that can reduce a person's life expectancy, ranging from the disease being experienced, genetic factors, environment, lifestyle, to habits that are carried out on a daily basis. If you want to live a long life, start from now to do the things below.

Avoid overeating

There are opinions that have long been trusted in the community saying, "Stop eating before you are full". In fact, this opinion is true.

According to an experimental study in animals published in the journal Science, it was mentioned that a reduction of 10-15 percent of normal calorie intake can increase life expectancy. In addition, calorie restriction can also reduce weight and prevent bloated stomachs, so the risk of diseases such as diabetes mellitus, high cholesterol, and heart disease also decreases.




Increase your intake of fruits and vegetables

Based on a study from the British Journal of Nutrition, it was mentioned that living a diet rich in fruits and vegetables can reduce the risk of premature death, reduce the risk of cancer, metabolic syndrome, heart disease, depression, and degenerative diseases in the brain. In fact, this benefit can be many times for someone who is on a vegetarian diet.

Based on research reported by Harvard University in the United States, it was reported that 25 percent of respondents who undergo a vegetarian diet experienced a reduced risk of death from heart disease. When you go on a vegetarian diet that is high in anti-oxidants, you will stop consuming red meat. Risk factors for colon cancer or colon cancer will also decrease.

If you haven't undergone a vegetarian diet, then you can start by increasing the consumption of fruits and vegetables. Try at least 5 servings every day.

Regular exercise

Regular exercise can not only increase your stamina and make the body healthy, but it can also extend your life. As in the study reported in the British Journal of Sports Medicine in 2015, it was mentioned that regular exercise for 150 minutes every week can reduce the risk of premature death by 22 percent.

Even if you only spend 15 minutes each day exercising, you can still get the benefits. According to a study published in the Lancet journal, it was mentioned that exercising at least 15 minutes every day would add 3 years to your age.

This benefit will increase in every additional 15 minutes of your exercise time, the risk of premature death will decrease by 4 percent. Therefore, try to always spend 150 minutes every week or 30 minutes every day to exercise if you want to live long!

Avoid cigarettes

Try to mention just one of the health benefits of cigarettes? Of course nothing. Smoking can increase your risk of getting various diseases, ranging from heart disease, stroke, impotence, cancer, to premature death.

According to research published in the journal Archives of Internal Medicine in 2012, it was stated that people who smoke will experience an increase in risk three times higher to experience premature death and lose 10 years of life expectancy compared to those who have never smoked.

Always instill in yourself, that it's never too late to stop smoking. In one study, it was stated that respondents who stopped smoking before the age of 35 years would increase their life expectancy to 8.5 years.

Improve sleep patterns

Never underestimate sleep in life. Even though it looks like a passive activity, sleep has many benefits for the body, one of which is to restore a tired body condition. Endurance will also increase by itself if a person sleeps 7-9 hours a day.

From several studies conducted, sleeping for 8-9 hours can make the body experience an increase in age of up to 38 percent. Furthermore, if you sleep less than 5-7 hours can cause the premature death of up to 12 percent.

Avoid excessive stress

From several studies conducted, someone who tends to be pessimistic has a greater chance of dying as much as 42 percent. Conversely, if someone becomes very optimistic and rarely experiences excessive stress, they can live much longer.

Other studies have shown that someone who experiences excessive stress can have a risk of dying young 3 times greater than those who are normal. Women are twice as likely as men to experience stress.

Don't forget to be happy

It may sound trivial, but being happier will make you healthier and have a long life. From several studies conducted, living a good and happy life can live in over 6 decades and the opportunity is 2.5 times greater than those who are rarely happy.

There are many types of exercise that can be done. You can do cardio or exercise in the gym like lifting weights. Do sports for around 150 minutes per week.

In addition to the above habits that can increase life expectancy, don't forget to always be happy. Do positive things that make you happy. In addition to longevity, you will also look young as a bonus!





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