Every person dreams of meeting old age, happy, healthy, and full of strength. But only a few know how to actually achieve this. We’ve put together 10 secrets here that could be the key to healthy aging and longevity.
Healthy aging: what is it?
Since time immemorial, people have looked for ways to prolong life. The search for the well-known “fountain of youth” runs through history: from the legend of the Holy Grail to the present day, where it takes the form of bionics, genetic engineering, and modern medicine.
But life expectancy is not the only metric to consider. Its quality is now becoming even more important. This is partly where the understanding of the term “healthy aging” lies.
The point is that you have to age properly. And now we know definitely more than ever in the history of mankind about how our body works, what happens with age, and how to minimize or neutralize the negative effects of aging. You can find the current age of a person using an online age calculator.
10 keys to healthy aging and longevity
Pay attention to these 10 aspects in your picture of the world – they will help you live a long and healthy life.
1. Eat the right foods
The general recommendations of nutritionists and scientists have remained remarkably stable over the years. Most experts today agree that a healthy diet minimizes highly processed foods, refined carbohydrates, sugar, salt, and saturated fat, but is rich in fruits and vegetables, whole grains, and lean proteins, and healthy fats.
2. Get off the couch
It is no secret that with the development of information technology, the number of professions has increased, where work is performed mainly while sitting.
Now imagine that when you come home, the first thing you do is turn on the TV and sit down on your comfortable soft sofa. Scientists have come to the conclusion that such rest not only takes health away but also shortens life expectancy.
3. Train your brain
Aging processes affect the entire human body. And our brains are no exception. Yes, we have all heard that it is important to guess crosswords or collect puzzles to maintain the health of this organ.
And now scientists have come to the conclusion that the brain becomes the most vulnerable to age-related changes in the absence of adequate physical activity, and the most important for this organ is cardiovascular exercise.
A study published in the British Journal of Sports Medicine found that they help keep brain cells healthy by delivering more blood and oxygen to them. As a result, cognitive decline is slowed down, memory is improved, and learning ability is enhanced.
Take your 10,000 steps, go for a run, cycle or join the pool – and you will maintain not only muscle tone but also a clear mind.
4. Do not neglect vitamins
With age, the need for vitamins increases. The most important substances are calcium and vitamin D – they make our bones strong and strong.
Vitamin B6 is also important – it is involved in the processes of transporting oxygen to cells, contributes to the correct synthesis of nucleic acids that prevent aging, and together with calcium, it helps the normal functioning of muscles and the heart.
5. Observe the regime
Proper rest has been proven to be critical in regulating cell function and helping the body heal, in particular getting at least 7-8 hours of sleep every night will give you years of extra life.
At the same time, there are studies proving that sleeping less than 5-7 hours a night is associated with an increased risk of early death by 12% while sleeping more than 8-9 hours a night can also reduce life expectancy by 38%.
6. Get out of your comfort zone
People who are open to learning new things at any age have every chance of healthy aging. They are not afraid to step out of their comfort zone and are willing to endure discomfort in order to master a new skill, such as playing an instrument or speaking a new language.
Not only does learning create opportunities for greater socialization, but it also has the potential to improve brain health and may make older people feel more satisfied.
7. Be in touch
Loneliness is bad for your health. Research has long indicated that older people who have strong and meaningful bonds – be it family, friends, or just socializing – live longer and happier lives than those who are left alone.
Relationships of all types are vital to healthy aging as they are based on a number of different aspects of socialization, self-fulfillment, mental and physical functioning.
Engagement and communication can help you cope with stress, reduce your risk of depression, and can improve your mood.
8. Go in for sports
Exercise is one of the best things you can do for your body. It’s no coincidence that sports are considered the cornerstone of nearly every healthy aging program. Scientific evidence suggests that people who exercise regularly live longer and better lives.
Indeed, as a result, they gain strength and endurance, take control of not only weight, but also health in general, and also improve coordination, which helps prevent falls and bone fractures. If you are not into the gym, check out these 12 fitness alternatives.
9. Look at the world with optimism
Positive thinking can be a powerful ally. Such people live longer and have fewer heart attacks and depression than those who are negative. The fact is that optimism relieves stress, which has a negative impact on health at any age.
- Try smiling more often, even a fake smile can lower the stress hormone cortisol.
- Teach yourself, even in a bad event, to see the seed of something good. Accept things as they are – many of them we cannot change.
- Keep a journal of your achievements and gratitude.
- Surround yourself with people who make you feel better. Better yet, do good for others.
10. Quit smoking
Nicotine kills. It causes heart disease, cancer, lung and gum disease, and many other health problems. It’s never too late to quit smoking. Research shows that within 20 minutes of the last cigarette, your body begins to heal, and after a year your risk of developing heart disease will halve.