We all want to live longer, as long as possible. Health and longevity are influenced by many factors, and we can contribute a lot to it ourselves.
Want to live longer? Then the results of the following research will please you. At the meeting of the American Nutrition Association, researcher Xuan-Mai Nguyen presented eight lifestyle factors that can contribute to a longer and healthier life. The best part is that you don't need to practice them from a young age, but you can integrate them into your life right now.
Namely, the aforementioned researcher observed American veterans and studied how their genes, lifestyle and military experience affected their health and well-being. 720,000 military veterans between the ages of 40 and 99 took part in the survey. Their health status, including elevated cholesterol, diabetes, etc., was also taken into account. And what did they find?
Photo: Unsplash/Simon Maage8 factors that can help you live longer
#1 Movement
Surely you have heard many, many times that our body is made for movement. The study found that mortality was 46% lower among those who engaged in exercise. According to the study, 7.5 hours of physical effort per week is enough.
#2 Opioid avoidance
The risk of early death was reduced by 38 percent among those who did not use opioids.
Photo: Unsplash/Andraz Lazic#3 Giving up smoking
Those individuals who had never smoked had 29% a lower risk of premature death. But even if you are a smoker, all is not lost. Regardless of when you quit smoking, the positive effects will be visible even as you age.
#4 Stress management
As is well known, stress is a major contributor to chronic diseases such as hypertension, heart disease, diabetes and stroke. Research has shown that if you are under uncontrollable stress, you have a 22% higher mortality statistic.
Photo: Unsplash/Nadine Primeau#5 Eating a plant-based diet
Many studies that have dealt with longevity also mention diet as an important factor. In areas where people live the longest, the Mediterranean diet dominates, and a plant-based diet also has a very positive effect on your health. This means that you reduce the intake of meat and increase the intake of vegetables, whole grain pasta, olive oil... even a glass of red wine will not be superfluous.
#6 Say "No" to excessive alcohol consumption
When we talked about that glass, we didn't mean overdoing it. This has a more than positive effect on your health. According to the research, excessive alcohol consumption is associated with a 19% increase in mortality.
Photo: Unsplash/Bruce Mars#7 Enough sleep
Insomnia and a busy lifestyle can contribute to poor sleep, resulting in an 18% increase in mortality. Researchers defined good sleep as a solid 7 to 9 hours a night. Even if you can't add up to a full 9 or 8 hours, as long as you sleep through the night, you have a better chance of longevity.
#8 Positive social relationships
Good social relations also significantly reduce the percentage of mortality by 5%. This may not seem like much at first, but as Nguyen concluded, "every little bit helps, whether it's choosing to be physically active or making sure you're surrounded by people you love."
