Introduction
Living a long life does not solely rely on genetics. It also relies on the daily impacts of decision making. Studies have shown, time and again, that simple lifestyle habits can promote longevity in life expectancy while improving the quality of life. Individuals within “blue zones,” the places where individuals live longer lives, have some of the same habits that keep them healthy, active, and fulfilled.
This article will discuss ten simple, science-supported habits of individuals that live years longer, while also offering tools to incorporate these habits into your daily life.
- Eating a Balanced Diet
The most important Influencers of longevity is having the right diet. People who live longer, in general also are consuming unprocessed foods.
Fruits and vegetables contain antioxidants to kill inflammation.
Whole grains and legumes offer energy and gut health.
Lean proteins and omega-3 extracted from fish or nuts to help heart and brain function.
Tip: Set boundaries for portion control. follow the “80 percent” rule (stop eating when you are 80 percent full)
- Getting Daily Movement into your Lifestyle
Longevity is not only about working out in a gym for hours at a time, but about moving regularly. The individual daily contexts of moving in long-living areas, is walking, gardening, cycling, and other light activities.
Why this is important:
Heart health improvement.
Muscle strength and bone density retention.
- Handling Stress
Stress quickens aging and increases the chance of disease. People who live longer usually incorporate some sort of relaxing activity into their daily routines, such as prayer, meditation, or simply resting.
Tip: You may also want to consider practicing deep breathing, mindfulness meditation, or journaling for 10 minutes a day.
- Quality Sleep
Good sleep is an important part of healing and longevity. Studies have found an optimal range of 7-8 hours of good quality sleep per night.
Why sleep is important:
Enhances memory and brain health.
Regulates hormones and metabolism.
Boosts keeps the immune system healthy.
Tip: Go to bed and wake up at the same time every day, discontinue the use of screens an hour before bed, and sleep in a dark room.
- Don’t Smoke, and Limit Alcohol Intake
Most people who live longer have one thing in common; they don’t smoke. Smoking will considerably decrease your life span. Excessive drinking will damage your internal organs and will also shorten your life span. Moderate, responsible drinking, like a glass of red wine will provide some heart health benefits, but there are alternative ways to obtain heart health.
- Stay Mentally Active
When you improve your mental sharpness, you finally have created a formula to live long, happy life. Lifelong learners, people that enjoy problem solving, and dreamers often live longer.
Tip: Invest in your mental health by reading, playing memory games, building memory, or develop a hobby that gives your brain a good workout.
- Spend Some Time Outdoors
Fresh air, sunshine, and nature can benefit your physical health and mental health. It’s also great to get some rays of sunlight and increases your Vitamin D levels, which helps your bones and immunity.
Tip: Get outside for a walk on a daily basis, or spend a weekend in the country or camping.