There comes a time in everyone’s life when you find that life and living it becomes work. And you have to look for tips and habits you can adapt to help you live longer and healthier. You may think that the life expectancy in the U.S. is already pretty good, but unfortunately, that isn’t the case.
The best way you can treat diseases is to prevent them from occurring in the first place. If you do your own studies, you will also realize that some of the costliest and common diseases are also usually the preventable ones. Chronic diseases like cardiovascular disease and cancer are among some of the preventable ones, or at least the ones that can be delayed until later on in life, based on lifestyle and environment.
Studies have even found that only about 5 to 10% of cancer cases can be attributed to genetic defects, and the remaining 90 to 95% can be attributed to lifestyle and environmental factors. That being said, let’s look at some four healthy habits you can adapt to help you live longer.
1. Stop smoking
Never having smoked in your whole life is best if you are looking to improve your life expectancy. For the successful smokers, you can have your physician help you to successfully quit the habit for good. You will also notice that currently, there are seven FDA-approved medications which can help you break your smoking habit, prescription and over-the-counter options included.
2. Exercising regularly
One of the best keys to living long and healthy is regular physical activity. Studies have also found that those people who have the best life expectancy are the ones who usually take at least 30 minutes a day to do some moderate exercise. You need to know that these exercises don’t need to be strenuous or intense for them to be effective. You can do even the vigorous activities like brisk walking which can also be just as beneficial.
3. Healthy diet
A study done by researchers at Harvard found that the people who lived totally on healthy diets were the ones who recorded higher life expectancy compared to the ones that didn’t. The alternative Healthy Eating Index, created by Dr. Walter Willet, was formed to try and predict the occurrence of chronic disease mortality and risks, based on diet.
The study further stressed that people need to eat more vegetables, fruits, grains, nuts and legumes, and polyunsaturated fats like the omega-3 fatty acids.
4. Limit alcohol to a moderate amount
Moderate consumption of alcohol, about 5 to 14.9 mg a day. As a reference point, you can use this simple math to monitor and gauge your normal regular alcohol intake; there are 14 grams of alcohol in every 12 ounces of regular beer, 1.5 ounces of distilled spirits, and 5 ounces of wine.
At the end of the day, you realize that the main goal of the people who are always watching their diets, doing regular exercises, not smoking and limiting their alcohol consumption is to improve their quality of life, and not just in an effort to try and delay death