Good health is a crucial part of our lives – it is priceless. No matter how old we are, we all want to stay as healthy as possible in our hearts. At the same time, many of us do not know enough about our bodies and what we can do to ensure we’re in good health.
The US Surgeon General report states that one in every five people in the USA today will die before they reach the age of 65. The statistics are shocking, but there is still a way for you to extend your life by bringing in a few changes to your routine.
According to the American Heart Association, almost 30% of Americans live with chronic conditions. The main cause? Our unhealthy habits. So the easiest way to live longer is to eat healthily.
With that said, this article will give you a few handy tips to help you live longer and healthier.
1. Have Regular Medical Check-Ups
Regularly visiting the doctor is one of the best ways to stay healthy, but sometimes it can be hard to find time for appointments.
Heart issues, hypertension, and diabetes are the most common health issues people crossing their 60s deal with. Regular check-ups help identify potential health risks earlier. So the early detection of diseases enables you to access the best possible treatment options, thus avoiding complications.
Various toxic substances are also proven lethal to health, such as asbestos. Its exposure can affect anyone, but those who work in construction or the military are the most prone to it. The symptoms of asbestosis and other terminal conditions like mesothelioma aren’t evident early on.
For instance, a rare form of mesothelioma is hardly ever detectable in the early stages. When it is identified, it’s usually too late to treat. The most evident symptoms of mesothelioma are
- Abdominal pain that worsens with coughing or sneezing
- Painful bowel movements (constipation)
- Swelling in the lower back, thigh area, arms, and legs
2. Eat Nourishing Food
- Increase your intake of fruits and vegetables—these are reliable sources of vitamins A & C (which help maintain strong bones) and potassium (which promotes heart health).
- Try eating more whole grains such as quinoa or oats—they are excellent sources of fiber.
- Consider eating nuts & seeds like almonds; these contain healthy fats and protein, so they are an excellent source for losing weight.
- Cut down on red meat and other processed meats high in saturated fat. Instead, eat fish, poultry, or green vegetables like spinach or kale. They contain vitamins, minerals, and other nutrients that help keep your body healthy as you age.
- Avoid sugar entirely if possible because it can increase triglyceride levels.
- Avoid processed food made with flour products like white bread/pasta, etc. All packaged items contain preservatives & artificial ingredients, which are not always healthy for everyone.
3. Limit Sugar and Salt Intake
Avoid foods high in sugar and salt, such as pastries, cakes, candy bars, cookies, and other sweet treats. Sugar is a carbohydrate, not to be confused with the compound glucose found in fruits and vegetables.
The body needs electrolytes (sodium chloride and potassium) to maintain fluid balance and prevent dehydration. Excess amounts can cause dehydration due to the loss of water from cells into the bloodstream, which reduces blood volume—a condition known as hyponatremia.
In addition, too much salt can lead to high blood pressure by affecting how much fluid moves through your body.
4. Get Regular Exercise
Exercise plays an integral part in living a healthy life. It helps reduce:
- Sleep problems
Exercise helps regain confidence and self-esteem. It provides positive energy while reducing the symptoms of depression in adults who have been diagnosed with MDD or BPD. Ways to stay active:
- Do resistance training
- Use stairs
- Practice yoga
- Play sports regularly
- Join any fitness class
5. Reduce Intake of Harmful Fats
Reduce the number of trans fats. Trans fats are unsaturated fats found in processed foods, such as margarine and restaurant fried chicken. They are bad for your health because they raise LDL cholesterol levels and increase the risk of heart disease.
Avoid saturated fats – These are found in animal products like meat and dairy products. They can also be added to manufactured foods like cookies, cakes, crackers, and pie crusts by manufacturers to help them hold together when baked at high temperatures.
6. Sleep 7-8 Hours per Night
Sleep is vital for memory and learning. According to the National Sleep Foundation recommendations, adults need 7-8 hours of sleep every night. At the same time, sleep deprivation can lead to weight gain, heart disease, and depression.
How to get a good night’s sleep:
- Go to bed early
- Switch off all electronic devices before bedtime
- Avoid caffeinated drinks after noon
- Dim lights in your bedroom before you fall asleep
- Avoid watching TV late
All these things affect your sleep quality, and light exposure suppresses melatonin production, which helps regulate our circadian rhythms (our body clock).
7. Think Good Thoughts
When you are feeling down, try to think about others. Instead of thinking about yourself, think about how to help someone else. It may be a family member or friend who is having a tough time. Whatever it is, remember that people out there need your help!
Another way to look at this is by thinking what makes the world a better place for everyone involved in its creation.
8. Stay Hydrated
Water is essential for your body’s health, so you should ensure you get enough of it every day. You can do this by drinking a glass of water as soon as you wake up and another at night before bedtime.
Drink water before exercise or physical activity outdoors in hot weather conditions—this will help keep the body cool while exercising and prevent overheating. Try adding lemon juice or lime juice to your favorite sports drink mix; this will add flavor without adding any calories or sugar content!
9. Keep Your Weight Under Control by Limiting your Calories
To stay fit, maintain a healthy weight by controlling your calorie intake. It is based on age and gender. A person’s caloric needs are based on height, weight, and activity level. For example, a woman who is five feet three inches tall with a weight of 150 pounds would need 2,000 calories per day to maintain her current weight. This amount can vary depending on factors such as age and gender (see table below).
Calories consumed per day:
- < 1 year old = 250 to 300 calories
- 1-3 years old = 450 to 500 calories
- 3-5 years old = 650 to 700 calories
- 6-10 years old = 800 to 1005 calories
- 11-15 years old = 1100 to 1200+ calories
The world is full of people who wish to live longer, healthier lives. We have listed some tips that can help you do so. It is important to note that many other factors are involved in health and fitness, such as genetics and gender. And remember: if something is not working for you, it may be time to talk to your doctor or healthcare provider about what else might work best for you.