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The question of how to live longer – and how to increase health Extension, not just life – is a centuries-old endeavor. But recent research has narrowed down some potential answers to longevity. You’ve probably already heard them: eat nutritious foods, move more, and in moderation alcoholDo not smoke healthy weightand hold Sleeps.
It turns out that this list isn’t just for those who are healthy and want to spend a few more years playing pickle ball and riding antlersIt is also an effective method even for those with chronic diseases.
a recent study Posted in age and aging We looked at nearly 50,000 people across Japan over a 20-year period and found that these six habits, even when adopted later in life, were linked to a longer life expectancy. This was true even for participants suffering from chronic diseases such as cancer and high blood pressure diabeticand cardiovascular disease.
The biggest challenge is not just building these healthy habits, but making them consistent. Fortunately, sometimes it only takes one meaningful change to gain momentum. Here are some simple techniques to help you build healthy habits that help you live longer and how to make them part of your daily mix.
Healthy Habit: Eating Well
Focus on: Get more fiber
Several studies have pointed towards vegetarian food As a means of stimulating nutrition, a large part of that has to do with the basic. On average, only 7.4 percent of adults in the United States are meeting the recommended daily intake of fiber, according to a Study presented in Nutrition 2021 Live Online conference.
health guiding rules From the Institute of Medicine recommends eating 14 grams of fiber per 1,000 calories, which means that reaching this goal would involve eating about 25 grams from a 2,000-calorie diet. Here’s the good news: It doesn’t take long for you to see significant effects.
Until only two weeks from A High fiber diet With vegetables, fruits and all grains can change your gut health In a way that helps you better absorb nutrients, according to study in the magazine mSystems. It can improve a lot more than your digestionThe lead author of the study says, Catherine Whitson, Ph.D.Associate Professor of Molecular Biology and Biochemistry at the University of California, Irvine.
Healthy Habit: Move More
Focus on: Make it attractive
Whether you want to create a new brand fitness habit Or if you’re looking to expand what you’ve already started, choose the same time each day to exercise to make it part of your regular routine. But here’s a hack: Every now and then, switch it up.
That means, swapping your 7 a.m. start time with a 7:23 a.m. start, changing the pace, route or terrain of your ride, while adding some new workouts to your car. strength trainingor try a new brand work out Every month, like running or pilates Or class boot camp.
Our brains love novelty, and they even find small ways to add some to your life fitness routine It triggers a series of responses that can improve your exercise. a study in Neuroscience and Biobehavioral Reviews She found that novelty enhances cognition, increases motivation, and enhances learning.
“Introducing different body movements provides the brain with additional knowledge and keeps it fun, making it easier to turn into a habit,” strength and conditioning coach Rocky Snyder, CSCS. , author of The Strength Training Guide Back to center Tells Cycling.
Healthy Habit: Quit Smoking
Focus on: Exercise to fight cravings
There are many recommendations for Quit SmokingFrom using nicotine replacement products to hypnosis. But here’s one that has an even bigger ripple effect: go on another trip.
Not only will this help clean the cardiorespiratory system, but Research In the British Journal of Pharmacology He suggests that exercise (in this case, it was running) can reduce cravings significantly. Although this study was conducted on mice, the researchers note that the effect is likely similar to humans. Those who ran every other day showed significantly fewer withdrawal symptoms compared to the sedentary group.
Healthy Habit: Get a better sleep
Focus on: Your Weekly Hours
says W. Chris Winter, MD, MD, of the Charlottesville Neuroscience and Sleep Medicine, and author of sleep solution. Says Cycling Some researchers suggest that what matters is how much sleep you get per week – not at night – and that people tend to do their best to spend about 50 to 56 hours on average.
“This makes it easier for people who may be staying up late on two week nights and then need to sleep longer on other nights or Take a nap to reach this number.
Instead of focusing on eight hours each night, a better approach is to track variables such as daytime sleepiness and energy levelsas well as how long it takes you to fall asleep, and to count your hours per week to see if more or less makes a difference.
There’s no guarantee that putting all of these habits into place will make you live longer, but as you stack them up, you have a much better chance of living healthier.
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