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 yrs of age Anti-aging Drugs & Natural Hormone Boosters add yrs. & 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 fiber 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.
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 fiber 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.
