ExerciseKeeping the body in check through exercise is one of the best ways to pursue long life. Exercise is very good for physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Health experts say, with exercise the human body releases endorphin which will helps you relax and feel good.
- Try to do both aerobic exercise and strength training.
- Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 150 to 75 minutes per week.
- Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week.
Don’t Neglect The Doctor
You shouldn’t underestimate the benefits of being proactive about identifying and treating health problems. Do not skip doctor’s appointments or wait until a health problems becomes unbearable, before visiting the hospital.
- Have a checkup once a year. If your doctor recommends other screenings, do them.
- If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
- Know what health problems may run in your family and get screened regularly.
Avoid Unnecessary Risks
Taking unnecessary risks is one common characteristics of young people. But such actions are always regretted in old age. It’s too bad that most people get into addictions and carry on with it until death comes calling. What an ignorant way to throw away costly lives.
Living long entails avoiding unnecessary risks that are life-threatening. Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
- Drive carefully, wear your seat belt, and obey speed limits.
- Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
- Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.
- Avoid any kind of sport that can create health issues or expose you to accidents.
Keep Away From Toxic Substances
We all live in a society where pollution has become an unavoidable monster eating away our chances of living longer.
Wealthy and wise people don’t fold arms waiting for the aliens to destroy them, they do something about it – sometimes, without paying a dime. You too, can avoid developing health problems through keeping a safe distance from chemical fumes, asbestos, pesticides and pollutants.
Don’t Drink Too Much Alcohol
Health experts advise that if you must drink alcohol, try a daily recommendation of no more than one drink per day for women, and no more than 1 to 2 drinks per day for men.
- Drinking alcohol in low amounts should be alright for your health as long as you are healthy and don’t overdo it.
- Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.
- If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
- Don’t drink and drive.
Smoking Is Dangerous To Your Health
You must have heard this a million times, “smoking is dangerous to your health” and it’s not a joke. Please, don’t shorten your life span by smoking.
Even if you’ve smoked for many years, quitting will still improve your health and help you live longer. But in general, smoking greatly increases your risks of:
- Lung diseases, including cancer
- Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
- Heart attacks
- Eye disorders like cataracts
- Respiratory infections
- Gum disease
Stay Out Of Drugs
You would be definitely ruining your psychological and physical health with street drugs or over-the-counter medicines. These drugs are risky for multiple reasons. It could be either harmful to your health or risky when taken in the wrong dosage. Also, you may not be aware of certain harmful substances and other drugs which do not work together in the human body.
Health risks you could face from street drugs include:
- Memory loss
- Brain damage
Eating A Healthy Diet
Your body gets the support it needs to heal and stay healthy when you eat wisely. The body uses protein to make new cells and this is very important for repairing tissue damage in your body. Vitamins are part of a healthy diet, too.
- Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods.
- Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
- Adults should eat 2 to 3 servings of high protein foods per day. Children should get servings according to their ages.
- Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
- If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
Don’t Forget Fruits And Vegetables
Close the eating a healthy diet is the need for daily intake of fruits and vegetables. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots.
Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
- Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
- Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
- Try to eat 4 servings of fruits and 5 servings of vegetables per day.
Get Healthy Amounts Of Carbohydrates
Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.
- Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
- Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads.
- About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.
Limit Your Fat Intake
Health experts say fat is good for the body but too much of it isn’t. Your body needs some fat to help it absorb fat soluble vitamins, control inflammation, clot blood and maintain proper brain function.
- Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
- Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.
- Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
Eat A Low Salt Diet
Salt isn’t totally bad as part of our diet. The body needs some of it to maintain muscle and nerve function as well as manage blood volume and pressure. Eating too much salt over a period of time, however, is unhealthy.
- Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
- Most foods contain some salt naturally and many have salt added to enhance the flavor.
- Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
- Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
Water Is Life
Cleanse your body by drinking enough water every day remains one of the best advice from health experts. It doesn’t cost much to do so but pays immeasurably well.
Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy.
- Adults may need up to 4 liters of water per day. The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
- The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
- If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.
Steer Clear Of A Stressful Life
Maintaining close social relationships is a good way to live a stress-free life. Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.
For married couples, nothing could be better than building a solid marriage with love and trust.
- Keeping close contact with spouses is a key to maintaining a healthy life, not just a sound marriage.
- Confiding in your spouse about your happiness and troubles relieves your heart of stress.
- Maintain your safe social network though corresponding by writing, telephone, or in person. Using social media wisely can also help people stay connected.
- Regular social interaction will help you relax and take your mind off your stress.
- For young people, unmarried or divorcees, if you feel isolated, consider locating a support group or counselor to help you.
Get Enough Sleep
By not getting enough sleep you are compounding the psychological problems in your life with the physical stress of sleep deprivation.
- When you sleep your body can put more energy into fighting off infections and healing.
- Good sleep helps your body to relax, heal and stay healthy.
- You’ll be gradually driving yourself to death by skipping sleep. For anyone battling sleep deprivation, it is advisable to consult a doctor immediately. “A healthy soul lives in a healthy body.”
- Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
Find A Hobby You Love
By keeping yourself busy through practicing a hobby you love, stress will be taken off your mind and the body will reap the benefits of staying healthy, strong and young.
- Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.
- Avoid competitive activities that will put additional pressures on you.