Everyone gets older, but it isn’t something we should dread. Old age is fantastic, and it can easily be one of the best times of our lives. It’s the time when we have time to ourselves, and we finally get to focus on who is really important – ourselves! Naturally, we want to do everything we can to extend this time of our lives. Not only do we want more years to spend with our family, but we also want to feel as healthy as we did when we were 20 or 30.
It may seem like a pipedream, but you can actually feel happy and healthy in your old age. It all starts with your habits. Certain things you’re doing on a daily basis could be sabotaging your body and setting you up for an early death.
Instead, you can focus on adding good, healthy habits that will increase your lifespan. These tips can help decrease your risk of heart disease, lower your cholesterol, and even reduce your risk of an early death.
As a quick note, you should speak to your doctor before starting a new exercise or diet regimen. You should also consult your doctor before taking any supplements.
Play in the Sun
Going out in the sun allows your body to soak up vitamin D, which has shown to fight disease, improve bone health, and ward off depression. Studies have also shown that vitamin D can extend your lifespan by up to 33%! It’s idea to get around 15 to 30 minutes of sun with a liberal amount of sunscreen on your skin.
Weight Resistance Exercises
Cardio is great, but weight resistance is even better for aging bodies. It puts pressure on the joints and bones and helps them become stronger over time. Try starting out weights that are comfortable. Ask your doctor which weight resistance exercises are best for you.
Being social is essential to mental and physical health. Talking to others can decrease the risk of depression and even decrease the chance of heart disease, cancer, and more.
There’s a link between calorie intake and longevity. Research has shown that decreasing your calorie intake 10% to 50% may increase your maximum lifespan. It can also lower your likelihood of disease. However, avoid restricting your calories too much because it can cause adverse side effects.
Nuts are rich in vitamins and nutrients like copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Overall, adding nuts to your diet can decrease the risk of heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, and belly fat levels.
Heat up with Peppers
Chili peppers are delicious, and if you’re a fan, you’ll be happy to know that they can also extend your lifespan. Those that eat spicy chili peppers can have a 13% longer lifespan than those that choose to stay away from the capsaicin-rich vegetable.
The use of turmeric has increased substantially over the last few years, but there’s some truth in the fad. Turmeric has a bioactive compound called curcumin. Studies have shown that this compound has anti-inflammatory properties and can help maintain brain, heart, and lung function.
More Plants, Less Red Meat
Everyone knows that eating plants is better than red meat, but what you may not know is that red meat has been linked to certain cancers. As you age, it becomes more important to focus on consuming plant protein. Studies have found that every 3% increase in calories from plant protein reduces the risk of heart disease and lower blood pressure.
People today are chronically dehydrated, which can wreak havoc on our bodies. Being dehydrated can slow brain function, cause dizziness, issues with sleeping, and so much more. It’s essential for everyone to drink plenty of water, especially as we age.
Exercising is great, but having a regular schedule is even more critical. Everyone should be active at least a half an hour, three times a week. If you can do more, then that’s great. If you’re unsure, talk to your doctor about how much physical activity you should start.
By now, pretty much everyone knows that smoking is a bad habit, but it’s important to reiterate. Even if you quit smoking after decades of smoking, your body will thank you. As time passes, your risk of high blood pressure, heart disease, and cancer drops dramatically.
Moderate Alcohol Consumption
Drinking a small amount can be good for you, particularly if you have a glass of wine once a day. A study found that drinking a glass of wine per night can lower the risk of type-2 diabetes and cardiovascular disease.
Happy people live longer – it’s a known fact. According to one study, happier people had a 3.7% reduction in early death over a 5-year period. Another study discovered that those who felt happiest at 22 years of age were 2.5 times more likely to be alive six decades later.
Get Regular Massages
Whether you have your partner do it or you visit a professional spa, regular massages can help relieve tense muscles. It can also decrease chronic stress. Pent-up stress can increase your risk of heart disease, stroke, and lung cancer.
Nurture Your Friendships
Maintaining healthy social networks can actually help you live up to 50% longer. In fact, studies have shown that having as few as three social ties can decrease your risk of an early death by more than 200%!
Develop a Good Sleeping Pattern
You need sleep to regulate your cell function and to help your body heal. Adults needs around eight hours of sleep per night. Too little, and your risk of an early death increases by 12%. Too much, and you decrease your lifespan by up to 38%. It can be a delicate balance, but a sleeping pattern can help regulate your body to go to sleep and wake up without alarm clocks.
Maintain a Healthy Weight
Maintaining a healthy weight is incredibly important. You can see the effect on weight on stars that lose weight and gain weight for roles. They have a higher risk of heart disease and certain cancers. Instead of yo-yo dieting focus on a healthy diet that can steady-out your weight.
Eat More Fish
Eating fish twice a week can cut your risk of heart attacks by a third. Fish that’s high in omega-3 fatty acids can also lower blood triglycerides, reduce the risk of stroke, and slow the buildup of plaque in your arteries.
Get a Pet
People with pets are less likely to be depressed than those that don’t. Some specialists believe it helps take our minds off our own aches and pains. The best thing about this tip is that you can get any pet you want!
Challenge Your Mind
Stimulating your mind is key to staying mentally alert as you age. It doesn’t matter what you do – crosswords, reading, or gaming. Keeping your brain active is key to staving off dementia.
Don’t Stay Seated for Hours
Sitting for hours can be bad for your body. Those that work in an office and sit for eight hours a day have a higher risk of heart disease and high cholesterol. Getting up for a few minutes every couple of hours is all it takes to lower that risk.
Your oral health can actually hurt your body beyond your mouth. Studies have shown a link between poor oral health and heart disease. It also increases your risk of diabetes and mouth cancer. Floss daily and brush your teeth at least twice a day.
Stay Young at Heart
You’re as old as you choose to be. Don’t limit yourself because you feel like you’re too old for something (unless it hurts you physically). Do what you want to have fun and enjoy life. If that means a food fight in the middle of the afternoon, then so be it.