8 Steps To A Longer And Healthier Life

[LoShiNi]

Healthy lifestyle equals longevity

When we are young and healthy, we often take our well-being for granted. But to keep yourself in good health as long as possible, you need to adopt good habits and ditch bad ones. It doesn’t sound easy, but it’s well-worth the effort, and you’ll be reaping the rewards for many years to come!

Don’t eat too much

Eating when you’re not hungry is not a very good idea. And even if you are, you need to watch how much you eat. A sense of fullness often comes gradually, this is why it’s best to eat slower and chew your food thoroughly. Don’t consume more than the recommended amount of calories for your age, weight, and level of activity.


Eat a diverse, healthy diet

Be sure to include enough fruits and vegetables in your diet. And it’s true that the more varied in color they are, the more benefits they bring.

Your daily fat intake should be within 20%-30% of your daily calories, and most of it should come from monounsaturated fats and polyunsaturated fats. Try to limit saturated fats in your diet as much as possible and exclude trans fats altogether.


Start eating more whole grains, such as oats, brown rice, barley, bulgur, and quinoa, and less refined grains, such as white bread.

Get your protein mostly from plant sources, such as beans and grains, and lean meats and poultry. Choose low-fat dairy products over full-fat ones.


Don’t stay in the sun for too long

Not staying in the sun for too long can help reduce the risk of skin cancer and prevent wrinkles and saggy skin to some extent. Apply sunscreen with an SPF of 30 or higher on your face and other exposed areas of your skin before going out in the sun.

Get social

Numerous studies show that interacting with your friends and family can help keep your mind sharp and flexible and reduce the risk of heart problems in old age.

Drink less alcohol

Women shouldn’t have more than one alcoholic drink a day, and men should limit their consumption of alcohol to 2 drinks a day.


Stay physically active

It’s beneficial not only for your weight. Exercise can help reduce the risk of diabetes and cardiovascular problems, and also boost your cognitive abilities. The optimal amount of exercise is 30 minutes of moderate physical activity every day, but light exercise can also make a significant difference.


Don’t smoke

Smoking increases the risk of cancer, heart disease, and many other health problems. You can prevent further damage or even reverse damage already done, if you quit smoking.


Get enough sleep

Adults should sleep from 7 to 9 hours every night. People who don’t get enough quality sleep are at an increased risk of diabetes, heart disease, obesity, and neurodegenarative diseases. Adequate rest is vital to keep all systems of your body running smoothly.