1. Protect Your DNA
As we age, the ends of our
chromosomes -- called telomeres -- become shorter. This makes people more
vulnerable to disease. You might think there's nothing you can do, but new
research suggests otherwise. In a pilot study, lifestyle changes boosted an enzyme
that increases telomere length. Other studies also find diet and exercise can
protect telomeres. After 50 Anti-aging Drugs & Natural Hormone Boosters add
years & quality of life. So healthy habits may slow aging at the cellular
level.
2. Make Friends but Choose Wisely
Science has given you one more
reason to be grateful for your friends – they might help you live longer.
Australian researchers found elderly social butterflies were less likely to die
over a 10-year period compared to people with the fewest friends. Another
analysis of results from 148 studies supports the link between plentiful social
connections and longevity.
Your friends’ habits rub off on
you, so look for companions with healthy lifestyles. Studies indicate obesity
is socially “contagious" – your chance of becoming obese increases
by 57% if you have a friend who becomes obese. Smoking is another habit that
spreads through social ties, but the good news is that quitting is also
contagious.
3. Quit Smoking
While it's no secret that giving
up cigarettes can lengthen your days -- the amount of extra time may surprise
you. According to a 50-year British study, quitting at age 30 could increase
your lifespan by an entire decade. Giving up the habit at age 40, 50, or 60
boosts life expectancy by 9, 6, or 3 years, respectively.
4. Embrace Regular Nap
Now there's scientific evidence
that regular short napping may help you live longer. A recent study with 24,000
participants suggests that regular nappers are 37% less likely to die from
heart disease than occasional nappers. Researchers think naps might help your
heart by keeping stress hormones down.
5. Follow a Mediterranean Diet
The
Mediterranean diet is high in fruits, vegetables, whole grains, olive oil, and
fish. An analysis of 50 studies involving more than half a million people shows
the impressive benefits of this diet. The findings show it significantly lowers
the risk of metabolic syndrome – a combination of obesity, elevated
blood sugar, increased blood pressure, and other factors that raise your risk
of heart disease and diabetes.
6. Lose Weight
If you're overweight, slimming
down can protect against diabetes, heart disease, and other life-shortening
conditions. Belly fat appears to be particularly harmful, so focus on deflating that
spare tire. A 5-year study of Hispanics and African-Americans suggests eating
more fibre and exercising regularly are effective ways to reduce belly fat.
7. Keep Moving / Exercise
The evidence is overwhelming –
people who exercise live longer on average than those who don't. According to
dozens of studies, regular physical activity reduces the risk of heart disease,
stroke, diabetes, some forms of cancer, and depression. Exercise may even help
you stay mentally sharp in your old age. Ten-minute spurts of activity are
fine, as long as they add up to about 2.5 hours of moderate exercise per week.
8. Forgive
Letting go of grudges has
surprising physical health benefits. Chronic anger is linked to decreased lung
function, heart disease, stroke, and other ailments. Forgiveness will reduce
anxiety, lower your blood pressure, and help you to breathe more easily. These
benefits tend to increase as you get older.
9. Make Sleep a Priority
Getting enough good quality sleep
can lower the risk of obesity, diabetes, heart disease, and mood disorders.
Sufficient sleep will also help you recover from illness faster. Burning the
midnight oil, on the other hand, carries serious health risks. Sleeping less
than 5 hours per night boosts the risk of premature death, so make sleep a
priority.
10. Maintain a Sense of Purpose
throughout your life
Finding hobbies and activities
that have meaning for you may contribute to a long life. Japanese researchers
found men with a strong sense of purpose were less likely to die from stroke,
heart disease, or other causes over a 13-year period compared to those with a
low sense of purpose. Another study at Rush University Medical Center indicates
that having a greater sense of purpose is linked to a reduced risk of
Alzheimer’s disease.
11. Manage Stress
Dean Ornish, MD, has published
research suggesting that lifestyle changes including stress management not only
help prevent heart disease, but may actually reverse it. Although avoiding
stress is not a viable option for most people, there are effective ways to
control it. Try yoga, meditation, or deep breathing. Even a few minutes a day
can make a difference.
