The pursuit of longevity has long puzzled people for ages. What’s the secret for living longer? Although no one can pinpoint an answer, both men and women have gone to lengths to extend their lives. Just think about all the private health and wellness clinics that cost a fortune, often offering genome sequencing and body scans or the state-of-the-art gyms with annual fees in plus figures.
Undoubtedly, pursuing longevity is becoming an expensive and time-consuming endeavour. Nevertheless, if you think about it, you do not necessarily need to include those expensive practices to live longer. Sometimes, making simple lifestyle choices can be just as effective. Here are eight things that can do the trick, and are based on what science and history confirm.
Sleep
Research has shown that quality sleep is often associated with a longer life. Seven hours of uninterrupted sleep each night is important for your body’s wellbeing. Many things happen when you sleep; a good night’s rest allows your body to regulate its hormones and blood sugar level. On the other hand, lack of sleep makes you look and feel bad. A poor night’s sleep can reduce the body’s natural immune defenses, like white blood cells, making your body easily susceptible to diseases. It can also increase your blood pressure.
Move your Body
You do not necessarily need to join a high-end gym to get the exercise your body needs. A simple workout at home or a brisk walk can reduce your risk of cardiovascular disease. The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic exercise like walking or 75 minutes of vigorous exercise like running. Women need to exercise because their bones decrease in density when they approach menopause.
Connect with Others
To improve your mental health, connect with others. After all, the motto of a healthy mind is in a healthy body couldn’t be more accurate. Depression and loneliness can increase your risk of various health conditions and decrease your lifespan. According to the National Library of Medicine, people who are lonely are at higher risk of getting heart disease, 32 percent are at risk of stroke, and 26 percent are at risk of dying.
De-Stress
Women tend to stress out more than men; that’s why removing the worry gremlins when they pop up is imperative. You can do that by training your brain to be more positive. If you feel anxious, try journaling or associating with friends who can boost your mood and help you focus on positive things. Another way to beat stress is to explore meditative techniques or practice gratitude journaling; being grateful for what you have promotes a more positive outlook.
Eat a well-balanced Diet
Many women are enthralled by the supplement craze. Some go to great lengths to try calorie-restriction diets, fasting, and ketogenic diets supplemented with vitamins or proteins. Nevertheless, research doesn’t necessarily prove that any of these can help you live longer. On the other hand, eating a healthy diet based on whole fruits, vegetables, and lean proteins can help you live longer. The Mediterranean diet and the DASH diet, also known as the dietary approach to stop hypertension, can reduce your risk of cardiovascular disease and extend your life span thanks to their high density of fruits, vegetables, legumes, and proteins.
Consider Hormone Therapy
Hormone therapy for postmenopausal women is proven to extend longevity and increase life expectancy. It works by manipulating hormone levels in the body or replacing certain hormones that are deficient. When women age, their estrogen levels decline, and hormone therapy mitigates that. When estrogen levels increase in the body, the risk of conditions like osteoporosis and heart disease is reduced.
Eat Mushrooms
Science backs the fact that eating more mushrooms can make you live longer. Mushrooms are notoriously known for their antioxidants. One of them is ergothioneine, a remarkable molecule in our chemistry that we can’t produce. This natural antioxidant is powerful enough to stop the progress of diseases like cataracts and Parkinson’s.
Sweat it Out
A Harvard medical study proves that saunas have many benefits for the body, including reducing the risk of cardiovascular diseases. When you are in a sauna, the rising temperatures causes the blood vessels to dilate, which increases circulation and blood flow. The heat also removes excess toxins and water from the body, releasing endorphins. These powerful hormones reduce stress and boost your mood.
It’s evident that simple healthy lifestyle choices like eating well and exercising can help you live longer beyond costly wellness retreats and high-end gym memberships. So, what are you waiting for? Take the next step forward and implement one strategy at a time!
David Messiha | Staff Writer
