Studies show that although life expectancy has increased compared to earlier times, people used to enjoy a healthier existence. What good is living until 85 if you are full of diseases and ailments?
Sedentary lifestyle, poor diet, alcohol, and smoking are the four bad habits that prevent a person from living better and longer. According to reports, these combined can reduce a person’s lifespan by up to 12 years.
The good news is that if you gradually change these habits and become aware that you have only one body and must take care of it, you can reduce this number or rather add life to your years.
Seven ways to live longer
- Don’t overeat: To reach 100 years old, leave a little food on your plate each day or serve yourself less. The Japanese are the longest-lived people on the planet because, according to an expert on the subject, they eat until they feel about 80% full. To know when your stomach is about three-quarters “full,” it’s necessary to eat slowly. Consuming fewer calories helps you age slowly because calories increase the production of T3, a thyroid hormone that slows metabolism.
- Don’t smoke: This is one of the worst habits in today’s society. Women who quit smoking at age 35 add between 6 and 8 years to their lives. It’s never too late to quit smoking. No one says it’s easy, but it’s worth trying. Benefits begin from the first day and increase over weeks and months.
- Drink in moderation: The appropriate “dose” is two glasses or cups per day for men and only one for women. Otherwise, it can lead not only to alcoholism but also to pancreas or liver diseases and general health problems. Doctors recommend one glass of red wine daily to prevent heart attacks or diabetes.
- Turn off the TV or computer: Spending too much time in front of screens is unhealthy. Those who watch 4 hours of TV daily have a 50% higher chance of dying from sedentary-related problems than those who watch 2 hours or less. Reducing screen time also improves sleep quality. It’s recommended not to watch TV before bedtime, opting instead for a book. As for the computer, which is the workplace for millions, it’s not always avoidable, so it’s good to take breaks during the day, get some fresh air, and stretch your legs.
- Avoid sun exposure: Avoid harmful UV rays as much as possible to prevent irritation, burns, and even skin cancer. You will also stay young because wrinkles, spots, and freckles won’t form. When going out in summer, apply a sunscreen with at least SPF 30—not only on the face but also on the chest, neck, shoulders, arms, and hands.
- Have more social life: Studies have shown that people surrounded by friends and family have a lower risk of heart problems. Loneliness causes depression, stress, high cholesterol, anxiety, and fears. This is especially true for elderly people who feel a lack of will to live when children, grandchildren, or nephews don’t visit enough.
- Exercise: Go for a walk every day, or if you “don’t have time,” at least take the stairs instead of the elevator. There is a strong correlation between physical activity and longevity. Playing sports can add up to 4 years of life and has excellent effects on the heart, lungs, mind, and mood. Aim for at least 30 minutes daily.
“Anti-aging” foods
There are different natural foods that the body needs to fight and slow the aging process, and to maintain soft, young, wrinkle-free skin. Some of these foods are very affordable and may already be common in your diet. The idea is to include them more in your daily diet and your family’s:
- Leafy green vegetables: Celery, cabbage, broccoli, lettuce, parsley are some of the vegetables richest in antioxidants, which fight free radicals—the main cause of cellular aging. They are also ideal for relieving urinary infections, digestive problems, anemia, and toothaches.
- Oats: An important food for losing weight and fat due to its soluble fiber content, which reduces appetite. It is a source of phytic acid, which helps prevent cancer.
- Olive oil: Nowadays olive oil is commonly used in cooking because its price is lower than before. Olive oil brings many benefits, especially for heart and artery care, helping to lower blood pressure. It also helps prevent breast cancer and keeps skin hydrated and healthy.
- Avocado: Avocado is rich in monounsaturated fats, which help combat bad cholesterol. It is also a source of vitamin E, which helps keep skin soft; it is commonly used in masks especially for hair and face.
- Lentils: These legumes help keep bones strong, are sources of iron which maintain muscles in shape, help intestinal transit, and are recommended in diets because they produce satiety.
- Honey: Besides its antioxidant properties, honey moisturizes and softens the skin, is ideal for healing burns and scrapes, and helps prevent infections in skin wounds.
- Salmon: Rich in omega-3, salmon provides valuable nutrients. It also contains antioxidants that regenerate and hydrate skin.
- Green tea: Mainly beneficial for the heart. Like most of the above foods, green tea contains antioxidants that fight aging and protect the skin. It is also used for weight loss, increases basal metabolism, and supports the nervous system preventing diseases like Alzheimer’s. It can be applied to skin to heal burns.
- Tomatoes: Consuming tomatoes protects the body from UV light preventing sunburns. Tomatoes also contain lycopene, which helps prevent wrinkles.
- Garlic: Recommended to fight heart disease and cancer prevention, it balances cholesterol levels and improves blood circulation.
- Ginger: This root is perfect for controlling digestion and good circulation, relieves rheumatic pain, and is excellent for fighting illnesses such as bronchitis, pneumonia, and flu.
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