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The urban legend of the common masses goes that life expectancy depends on genetics. But do you know genetics has the most minuscule role to play? Rather our organic habits such as diet and lifestyle pose as the key to the same. A healthy lifestyle can go a long way in keeping fit and healthy.
No matter which age group you belong to, you’re never too early or never too late to adopt these healthy habits to keep fit and stay in shape. Be it a home workout or an intense gym workout, it is very important to maintain a fitness routine that caters to both the body and mind with a healthy diet. Let’s go through the 5 habits for healthy aging.
Nourish Your Mind
Taking care of your mind is as important as your body if not more. It is very evident in today’s world, how bad mental health is so common. What you need to keep in mind is that anxiety and stress are something that significantly decreases your lifespan. For instance, women who are stressed or anxious are up to twice as likely to die from heart disease, stroke, or lung cancer. Similarly, the chance of dying prematurely is up to three times higher in worried or stressed males than in their more relaxed counterparts. Pessimistic people had a 42% higher risk of dying prematurely than more optimistic people. Prioritize your happiness as happier individuals have 3.7% fewer chances to die early. Thus, happiness is likely to improve not just your mood but also your longevity.
Sleep Routine Sanity
Sleep is probably something that we all struggle with nowadays. On working days of the week, we may not get enough while on the weekends we try to compensate for the same by sleeping for prolonged hours. What is to be noted is that proper sleep helps to heal the body and regulates cell function. Regular sleeping patterns, such as going to bed and getting up around the same time each day, are likely associated with longevity. Sleep duration appears to be an issue as well, with both too little and too much being detrimental. Sleeping fewer than 5-7 hours per night, for example, is associated with a 12% increased risk of premature death, while sleeping more than 8-9 hours per night may reduce your lifetime by up to 38%. Inadequate sleep may also increase inflammation and your chances of diabetes, heart disease, and obesity. Excessive sleep, on the other hand, has been connected to depression, low physical activity, and undiscovered health concerns, all of which can shorten your life. Thus, creating a sleep schedule that includes 7-8 hours of sleep per night will help you to live longer.
Cultivate a Social Circle
We understand that this might not be easy for everyone. But, the connections that you are making and maintaining a healthy relationship with them can help you to live longer up to 50%. Having just three social ties can reduce your risk of dying prematurely by more than 200%. Positive changes in heart, brain, hormonal, and immune function result from healthy social networks, which may reduce your risk of chronic diseases. A robust social circle may also help you react less negatively to stress, which may explain why you live longer. However, it has been demonstrated that assisting others may be more helpful than getting it. So, in addition to getting care from friends and family, remember to reciprocate. Thus, make sure to cultivate your close relationships as it will result in lower stress levels, increased immunity, and a longer lifetime.
Avoid Smoking and Drinking
Smoking is highly connected to disease and premature death. People who smoke may lose up to ten years of life and are three times more likely to die prematurely than those who never smoke. According to one study, persons who quit smoking before the age of 35 may live an additional 8.5 years. Additionally, stopping smoking in your 60s may add 3.7 years to your life. Resigning in your 80s may still have advantages. Remember that it is never too late to quit.
Heavy alcohol intake has been related to liver, heart, and pancreatic illness, as well as an increased chance of dying young. However, moderate intake is linked to a lower risk of various diseases, as well as a 17-18% reduction in your risk of dying prematurely. Wine is particularly useful due to its high polyphenol antioxidant content. Wine is protective against heart disease, diabetes, neurological problems, and metabolic syndrome. To keep consumption moderate, women should aim for 1-2 units or fewer per day and a maximum of 7 per week. Men should limit their weekly intake to no more than 14 units per week and less than 3 units per day. In other words, if you don't generally drink, there's no reason to start.
Overeating is a Big No
The relationship between calorie intake and longevity is currently generating a lot of attention. Normal calorie consumption is reduced by 10-50%, increasing the maximum lifespan. Calorie restriction may aid in the reduction of excess body weight and belly fat, both of which are linked to a shortened lifespan. Long-term calorie restriction is frequently unsustainable and can result in undesirable side effects such as increased appetite, low body warmth, and decreased sexual drive. Thus, Calorie restriction may help you live longer and prevent disease but doing the same for prolonged periods may reverse these effects.
Longevity may appear to be beyond your control, but many good habits can lead to a long life. These habits, when combined, can improve your health and set you on the path to a long life. If you want a tailor-made pre-workout diet plan that consists of your favorite healthy foods, download the FITPASS app today. Not only can you find excellent gyms near you for your workouts, but with a FITFEAST membership, you can also get a highly accessible, expert nutritionist who can create diet plans for you based on your fitness goals. With our AI-led smart fitness assistant FITCOACH, you can also get highly personalized fitness routines based on your fitness level, goals, and preferences.
