One of the big perks of having a blog is that I get the opportunity to write about subjects that I’m passionate about and that I know deep down that will benefit my readers, whether it’s running, nutrition, strength training, yoga, you name it.
So today I’m writing about a subject that most people care about a lot: longevity.
Sure, every life comes with a death sentence, and growing old is a fact of life. But we all want to live a long and healthier life.
Good news is there are a few things you can do to ensure that you live a longer and healthier life, and today you are going to learn about some of the best lifestyle choices you can make to beat the reaper and reverse the hands of time.
11 Easy Ways to Increase Your Health & Longevity
Therefore, here are some of the scientifically proven lifestyle choices you can make to supercharge your longevity and overall health.
1. Take up Running
Running is convenient, simple, and burns mad calories. Not only that, keeping a regular running program can extend your life span and reduce the risk of several chronic diseases, according to a research published in May Clinic Proceedings.
In fact, a study conducted at the Copenhagen City Heart found that running one to two and a half hours per week in two or three different workouts can increase your life span up to six years.
Running also reduces the risk of sudden death. According to Danish researchers, regular runners were half as likely to die over a 20-year period as sedentary people.
Running increases your natural defenses against serious illnesses such as heart diseases, cancer and neurological diseases such as Alzheimer, according to Stanford University in California study.
So, if you are not already a runner, I urge to start hitting the pavement ASAP. Aim for at least three runs per week.
Just make sure to exercise within your fitness skill and start and end your runs with a decent warm-up and cool down.
Here are the resources you need to start running the right way—even if have never ran before.
Image Credit – Athletica Live via Flickr
2. Drink Wine
Having a glass of red wine will not only help you relax after a stressful day at work, but it can also add up to five year to your life span, according to a Dutch study.
In fact, moderate drinking reduces mortality among older and middle-aged adults, according a study by the University of Texas.
I say cheers to that.
Why? Wine provides a healthy dose of the powerful antioxidants and other ingredients that can help you ward off heart disease and other serious illness.
Just don’t go overboard. Too much drinking will not make you immortal. It will just take a toll on your waistline. So you don’t need that much to reap the longevity effects. One glass (about four ounces) a day is enough to do the trick.
Image Credit – Christopher Sass via Flickr
3. Floss Every Night
Flossing your teeth regularly prevent gum disease, which has been linked to an increased risk of other conditions, such as diabetes, heart diseases and certain cancers.
So floss every tooth to keep the reaper away.
There are plenty of different kinds of floss to try, from flavored, to strings and ribbons and so on. Just pick the one you like the most and stick with it.
Next, to build the habit of flossing every day, put your floss next to your toothpaste so this will be something you do automatically.
4. Intermittent Fasting
Fasting has been around for thousands of years. Most religions and spiritual practices preach it as means for reaching the pinnacle of health and spiritual existence.
The good news is science is also catching up with this old age trend. Studies done on animals showed an increase in cell repair, reduction of blood pressure, and yes, a longer lifespan.
In addition, intermittent fasting boosts your insulin sensitivity and changes the way your body stores fuel, helping you manage hunger more efficiently.
Therefore, to kick your health up a nudge, try intermittent fasting for a couple of times per week.
Go for fasting periods lasting from 14 up to 16-hour by opting for the “lean gains”. This term was popularized by author Martin Berkham and it simply means limiting your eating window to eight hours a day.
5. Don’t Smoke
Image Credit – Jess Vincent via Flickr
Everybody knows that smoking is bad for health.
In fact, there is nothing with more negative effects on a longer and healthy life other than smoking. It leads to serious health conditions such as lung diseases, heart diseases, strokes, cancer and a host of other illnesses, killing millions of people worldwide and costing billions in health care and productivity losses.
In other words, the toll of smoking is too much to bear.
And study suggests that if the current smoking trends continue, it will claim more than a billion lives in the 21th century. Unless you have a NWO agenda or belong to a secret club that’s hell-bent on reducing human population, that’s bad news.
The good news is that kicking the habit can almost eliminate the health risks and undo the damage. In fact, study shows that smokers who quit early can still enjoy the same life expectancy as non-smokers.
But there is catch, the longer you keep the habit, the less you can save. So don’t waste time, just stop it now.
6. Sleep Well
A good night of sleep can help you feel energized and fresh. But study also have linked good sleep to longevity.
A study from Harvard Business School found that people who slept seven hours a night have greatly reduced their blood pressure levels, therefore reducing the risks of heart attacks and strokes. Another long term study at the University of California San Diego have also linked good sleep to longevity
People suffering from lack of sleep tend to face weight problems, low performance and serious illness. Work blunders and road accidents are also prevalent among people suffering from sleep problems.
Therefore, sleep your way to a healthier life.
For starters, set up the right sleeping environment by removing the TV set from your bedroom. Watching TV or doing other mind stimulating activities late at night hinders the release of serotonin, which is vital for good sleep.
Furthermore, establish a set sleep schedule. Going to bed and waking up at the same time day and day out can help you establish a concise sleep pattern.
7. Laugh a Lot
A study conducted by the Norwegian University of Science and Technology tracked more than 54,000 adults over a period of seven years. According to the researchers, the adults who had a sense of humor and would laugh often were 35 percent less likely to die during the study period.
As a result, make sure that laughter is a part and parcel of your daily life. Don’t leave it to chance. Instead make a conscious decision to laugh.
So do whatever makes you laugh whether it’s watching reruns of Seinfeld or South Park, watching funny clips, reading jokes, going to stand-up comedy shows, you name it.
Just take conscious control over it.
8. Make Relationship Last
According to a research conducted at Brigham Young University, people with strong friendships and/or have strong community ties, lived an average of 3.7 years more than the regular U.S. life expectancy.
Why? According to the study, having a strong social net is a great factor in making the right (and healthy) lifestyle choices and can also lead to a better immunity functioning, thus preventing a myriad of health troubles.
Just make sure to keep the right company. As you may know, you’re the people you surround yourself with. Therefore, aim to build healthy relationships based on likeliness, similarity and mutual benefit.
9. Have Sex
Image Credit – Sarah Sciclona via Flickr
Did you know that 30 minutes of sex burns off 200 calories? Yes, sex is exercise. But that’s not all.
According to research, sex is also good for your lifespan. And you can actually live longer by having more orgasms.
According to a Welsh study, adults who have sex at least twice per week are twice less likely to die prematurely than those who had sex only a couple of times a month. Not only that, frequent orgasms (about 100 per year) can boost life expectancy by 3-8 years, according to the RealAge books.
A longer life is another reason to help you spend more time under the sheets with your partner. If you don’t have a partner, then make sure to take matters in your “own hands”.
10. Eat Your Greens
There is no doubt that fruits and vegetables are packed with fiber, vitamins, and minerals, antioxidants, and that each fruit and vegetable offers its own exclusive blend of health-boosting phytonutrients.
Therefore, bulk your diet with whole foods. Eat plenty of broccoli, spinach, collars, turnip greens, lettuce, green beans, sweet potatoes, carrots, and winter squash. Make sure also to consume plenty of the good fats, such as olive oil and avocados.
If, you are facing weight loss issues, then should limit fruit intake to one serving per day.
Plus, cut out processed foods from your life. The sugary drinks, cookies and the artificial sweeteners have to go if you are serious about living a longer and healthier life.
11. Get Hitched
Image Credit – Travis Parsons via Flickr
A good marriage is vital to emotional support, but countless studies have found that it can also add years to your life.
In fact, a married man can add up to 10 years to his lifespan than a single one. A woman, however, is only likely to live an extra four years, according to study.
Other studies conducted at the University of Cincinnati and the Michigan State University have linked healthy marriage with longer lifespan too.
The reasons why marriage elongates lifespan are varied. Married people have better mental and emotional health—mainly because of the safety net that marriage brings to the table. They also tend to take fewer risks with their health and make healthier and more responsible choices.
Featured Image Credit – Dave Pyle via Flickr