Experts discover simple healthy habits for longer and healthier life. How to stay healthy and live longer? With the aging process and our body changes, of course, it is a normal process that we all experience.
But when it comes to living longer and healthier, the rules are always very similar.
The main rules are healthy eating and regular activity, which are at the top of the list of priorities, but it also contains many other items.
According to a study conducted two years ago, there are only 5 habits you need to adopt to extend life expectancy by as much as 12 to 14 years.
Scientists say you should never smoke, it is important to maintain a healthy weight, exercise regularly, and limit alcohol intake.
In today’s article, we will focus on that very question about healthy habits for life and the best ways to stay healthy and live longer.
We bring you expert advice on what healthy habits are and how to adopt them.
20 healthy habits for life
Take breaks from work
You should take breaks whenever you can.
And several times…
Go to lunch or put your palms under a stream of cold water and wash your face.
You will feel refreshed and a rush of new energy.
Get moving every day
Exercise contributes to longevity and good health.
By exercising, you reduce the chances of developing diseases, and at the same time, you will have more energy.
Exercise will reduce the chances of problems such as cardiovascular disease, diabetes, and cognitive decline.
Try to exercise for 15-30 minutes every day, two or three a week.
Spend time with the people you love
Friends and communication in general with others around you will contribute to the better health of you and the people around you.
When you connect with people, enjoy talking, laughing, and sharing experiences, your quality of life will improve.
Follow a routine
A good routine is crucial when it comes to diet, and following such a plan can only benefit you.
It takes more than a day of proper nutrition for a person to profit.
It is important to know every day what and when to eat if we want to enjoy health and longevity.
Do not forget about protein
You do not have to eat chicken for breakfast, lunch, or dinner, but it is important to add enough protein to your meals.
It is important to eat protein, especially as you get older and your muscles weaken.
Include enough protein in breakfast, lunch, and dinner, whether it be meat, nuts, eggs, or fish.
The goal is to eat about 20-30 grams of protein per meal.
Foods rich in antioxidants
Antioxidants are the main weapon in the fight against aging.
With antioxidants, we maintain the freshness of our body which is crucial for a healthier and longer life.
So consume them as much as you can.
Berries, grapes, and fruits with intense colors are a good option.
Eat a cup of this fruit every day.
healthy habits for life is to take vitamin D
With vitamin D we get healthier bones, teeth, and of course better overall health.
Deficiency of this vitamin is associated with aging-related diseases, and most can shorten life expectancy.
Vitamin D can be easily absorbed with 15 minutes of sunbathing.
￼Do not forget about the water
It is impossible to talk about a healthy diet without sufficient fluid intake.
Water is what will help you maintain weight, skin health, but also the body.
Eight glasses of water would be an ideal amount.
Take time for yourself every day
Stress is a big problem, and the older we get, the more responsibilities we have, and the less time we set aside for ourselves.
Learning how to fight stress is extremely important. If we do not know how to deal with stress, its consequences can have a profound effect on our health.
If you can, try to set aside some time for yourself in your daily schedule, use that time for walking, meditating, or enjoying music and good reading.
Get out of the house at least once a day
Whether it is cold or hot, there is no excuse why you should not leave home once a day, even if it is just a short walk around the neighborhood or going to the market.
Doing something in the fresh air is very important for your health.
Because autumn is ahead of us and the well-known phenomenon of autumn depression, and leaving home is one way to prevent a bad mood.
Floss your teeth
While a toothbrush is a very important tool for maintaining oral health, it is not the only solution.
After brushing your teeth, floss to get rid of any dirt that the brush cannot reach.
This will prevent caries and other gum diseases.
Apply sunscreen every day
The skin is our largest organ, so caring for it is a big step in preventing the development of many diseases.
As much as 90 percent of all signs of aging and the same percentage of melanoma development comes from the fact that we have not protected the skin from the harmful rays of the sun.
It’s raining, it’s winter, I’m in the car, I have dark skin… are just some of the common excuses of those who do not apply sunscreen to the skin, but none of this will protect them.
It is necessary to apply a cream that protects the skin from the sun every day.
Exfoliate once a week
We spend a lot of time and resources to choose the best skincare product, but if it is not ready to absorb all the properties of your favorite cream, you will not see results.
Peels are important because we lose about 50 million skin cells a day, some of them will disappear on their own, and some will remain on the skin and therefore need a little help, in the form of peeling, for the skin to completely shine.
If you do not want to peel, take a slightly rougher cloth, soak it in warm water, and gently rub your face.
Only then can your cream work as you expect.
Examine the moles
According to the World Health Organization (WHO), two to three million people a year suffer from some form of malignant skin tumor – 160,000 from malignant melanoma (41,000 people die each year).
In Europe, about 54,000 people are diagnosed with melanoma each year.
Ultraviolet exposure is considered a major risk factor in the development of all malignant skin tumors, including melanoma.
People who had a sunburn in childhood and those who occasionally stay in the sun intensively or are exposed to artificial sources of UV radiation have a special risk of such diseases.
Since the skin remembers everything, it is difficult to repair the accumulated damage to the cells by UV rays.
Gain new knowledge
Keep learning new things in life.
Stimulating the brain means that it will continue to work well for you, and you will surely be happier because you have discovered new pleasures.
For better sleep and more energy after waking up, use the benefits of lavender oil.
Simply apply a few drops of lavender oil to the temples – this is the best essential oil for relaxation.
Do not forget about magnesium
This is an essential mineral that affects the proper functioning of the body.
Magnesium is crucial and will help you stay focused and have more energy throughout the day.
In addition, it relaxes the muscles and nerves, so it is needed by everyone who exercises.
Stop smoking is healthy habits for life
It is clear that nicotine smoke is associated with the development of certain diseases that will shorten life.
Smoking and cigarettes can lead to problems such as cancer, heart disease, or stroke.
￼Break the connection with alcohol
Nothing good can come from too much alcohol, but you can count on the possibility of problems with high blood pressure, heart disease, the development of some cancers, and dementia.
A glass of wine will not hurt you, but any exaggeration is harmful.
Quality sleep is an important and healthy habit for life
If you fail to sleep for 7-9 hours, it can easily lead to negative consequences, and what you will immediately feel is drowsiness during the day and mood swings.
If we do not get enough sleep later, we are also threatened by high blood pressure, heart disease, diabetes, obesity, anxiety, and depression.
From this, it is clear how important it is to sleep well.
You have probably heard that it is important to always go to bed at the same time, and this is the habit of those who do not have sleep problems.
Everything on the screen should not be used at bedtime.
Numerous studies have shown that such devices (mobile phones, laptops…) can affect the quality of sleep.