8 daily health and wellness habits for a longer life

These are research-backed habits you can adopt every day to improve your chances of living a long and healthy life. What you do every day affects your lifespan, so get into good habits now.

A long and healthy life is an attainable goal. There are things everyone can do to reduce the risk of many age-related diseases, add years to their life expectancy, and realize the dream of a long and healthy life. The key is to start developing these healthy habits now. Longevity experts share eight things you can do every day to make your golden years shine.

1. Make sure to exercise

Why is this important? Regular physical activity has been shown to counteract normal muscle aging and help preserve lean muscle mass, according to research.

How to do it? To get the most benefit from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity (such as brisk walking or brisk dancing) each week, along with muscle-strengthening activity. like lifting weights or pushing. -oops, at least two days a week. That’s about half an hour a day during the work week, and the activity doesn’t have to come from a single gym session. Even short bursts of physical activity add up, and many experts (and guides) argue that it’s best to spread them out.

Find something that you enjoy doing and that is sustainable over time. When it’s something you can do relatively easily, it becomes a habit. You’re better off keeping some exercise equipment at home, where the barrier to using it is lower.

2. Keep up with your health exams

Why is this important? Routine exams can reduce the risk of premature death because they help prevent diseases or detect them earlier, when they are easier to treat.
How to do it? Just talk to your doctor to make sure you’re up to date with your screenings. Depending on your age, gender, and other risk factors, you may need to be screened for colorectal cancer, lung cancer, breast cancer, cervical cancer, high blood pressure, abnormal cholesterol, high blood glucose, osteoporosis or mental disorders.

3. Cut down on red meat and processed meats

Why is this important? Much research has linked plant-based diets to longer lifespans. However, that doesn’t mean you have to give up meat entirely. The evidence for meat is mixed. Diets high in red meat are not recommended, but chicken and other meats are often recommended as good sources of protein.

Eating plans such as the Mediterranean diet and the Blue Zones diet, which emphasize seafood and poultry and minimize red and processed meats, have been shown to reduce the risk of a number of diseases. and certain types of cancer, according to research published in Nutrients in 2021.

How to proceed? If it’s more sustainable for you to switch to a diet consisting primarily of poultry and fish rather than going completely vegetarian, that’s a step in a potentially healthier direction. Start by reducing your intake of beef and processed meats like deli meats, luncheon meats, and hot dogs.

Replace them with lean protein sources like fish, chicken, and turkey, as well as vegetarian sources like legumes and quinoa. It can help to experiment with healthy foods to find the ones you like. If you need more help or if you have emotional problems related to food, it may be helpful to consult a nutritionist.

4. Develop and maintain balance and core strength

Why is this important? Falls are the leading cause of injury death among people 65 and older, and the death rate from falls is getting worse, especially among people 85 and older. Core strength is essential for balance. It’s very common to be slightly unbalanced, but most of the time people don’t even notice it because we automatically correct it using our core muscles. If your core is weak, you can’t correct yourself this way and you’re more likely to fall.

How to do ? Do exercises to strengthen your core. For an easy habit that can help, when getting up from a chair, use only your core and leg strength, not your arms. Using your arms reduces stress on your core muscles. To strengthen your balance, try standing on one foot each time you brush your teeth. And talk to your doctor if you need more help – working with a physical therapist can be beneficial, as most are trained to help you develop a fall prevention routine.

5. Get up!

Why is this important? Spending a lot of time sitting increases your risk of heart disease and diabetes, even if you exercise, according to research published in the American Journal of Preventive Medicine in 2019.

How to do? If you work from home, you may have to go the extra mile to add some movement to your day. You may not get those natural breaks when walking in and out of the building, talking to co-workers in person, or moving to a meeting room. So you can walk around the block, take breaks from tasks like making your bed, or spend a few minutes doing yoga poses.

A meta-analysis published in March 2022 in The Lancet Public Health found that, in terms of reducing mortality risk, the ideal number of steps per day is between 6,000 and 8,000 for the elderly and between 8,000 and 10,000 for young adults. Even if you’re not one to wear a fitness tracker, it’s important to get in the habit of walking more throughout the day, even if it’s just for a minute every hour.

6. Adopt good sleep hygiene

Why is this important? Sleeping well predicts life expectancy. And that doesn’t just mean getting more sleep, but getting the right amount of quality, restful sleep that’s right for you. One study found that sleeping less than seven hours or more than eight hours a night increased the risk of death by 24% and 17%, respectively. Official recommendations vary, and it’s not just the amount but also the quality of sleep that matters. For adults aged from 18 to 60 years, essayez to sleep sept heures or plus par nuit, aux personnes aged from 61 to 64 years to sleep between sept et neuf heures par nuit, et aux personnes aged from 65 ans or plus to sleep sept at eight o’clock.

How to achieve it? Good sleep hygiene includes having a regular sleep schedule, limiting caffeine and alcohol, especially before bed, and avoiding the use of electronic devices before bed. If you have good sleep hygiene but are still having problems with daytime sleepiness, it would be a good idea to see your doctor to rule out the possibility of sleep apnea.

7. Take time to be grateful

Why is this important? Although the evidence examining the effects of gratitude practices on health is limited, being grateful might help you be more likely to engage in healthy activities like exercise and also seek help when you have a health problem.

How to do it? Practice gratitude by taking time to “sit, reflect, and be grateful. Breathe and think about what is good in the world and what you appreciate. calm you down There is a kind of reset that is very useful for mental health. It really changes the way you see things.

8. Make time for your friends

Why is this important? Having fewer friends is linked to negative health outcomes, as well as loneliness, depression, stress, and anxiety. According to a study published online in Aging and Society in July 2022, having just two to four close friends can lower your risk.

How to do ? Reach out to your friends, either by text or phone, and plan to spend time together. Make sure they know you care. If you let them know that you care about them, they are much more likely to tell you that they care about them too, so setting aside time for those conversations is very important.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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