Although the fountain of youth has not yet been discovered. People today are living longer than ever before. Many, though, have reached the last years in great health. The best way to have maximum longevity and the best possible quality of life is to take care of yourself, physically and psychologically. Protect your well -being so that your mind and body are healthy enough to last and support you in longevity.
Method 1 of 3: Extending Life with Healthy Habits
Exercise to strengthen your body enough to live to be 100 years old. Doing some exercise will keep your body strong and fit as you age. Create a workout routine while you’re young and stick to the coming decades. It will make you healthier now. Helping you to control your weight, build muscle and reduce stress. It will also benefit your future health by strengthening your bones, improving your balance, and boosting your immune system.
- An ideal exercise program includes 15 to 30 minutes of aerobic exercise five times and weight training twice a week.
- You can train without having to pay expensive gym fees. Many people love to jog, walk or cycle.
- Weight training is important for menopausal women. Who are more vulnerable to osteoporosis. Weight training not only strengthens your body. It also increases the density of your bones. As a result, it reduces the likelihood of bone loss in the fall if you experience a fall in old age. Weights can be found at the nearest athletic equipment store.
Have an annual checkup. Ignore this need because you feel healthy. The best time to discover health problems is at the beginning. Only then can it be cured quickly and easily.
- Be aware of your family history. If you have a genetic predisposition to certain diseases, have regular checkups. In addition, you can ask the doctor if there are preventative measures to reduce the chance of developing the condition.
- Right now, having a well -maintained chronic problem is unlikely to prevent you from living to
Do not abuse the use of illegal drugs. They can bring serious and sudden problems to your health. As they are not regulated, there is no quality control for illicit drugs. This means that the doses are inconsistent. And may therefore contain other substances that are harmful to health. Overdoses are often fatal, but even less serious side effects can be dangerous, such as:
- With the;
- Brain damage;
- Convinced;
- Psychosis;
- Confusion;
- Amnesia.
Easy to drink alcohol. As a recommendation from experts, women should not have more than one drink a day, and men should restrict themselves to one or two. Too much can be dangerous to health.
- High levels of alcohol consumption increase the risk of digestive tract cancer, heart problems, pancreatitis, stroke, high blood pressure, and liver disease.
- If you want to enjoy a glass of wine or beer occasionally. Ask your doctor if it can interfere with any medications you may be taking. Even over-the-counter or herbal supplements or supplements can have alcohol interactions.
- If you drink do not drive. Alcohol consumption impairs your ability to drive safely and puts your life and others on the road at risk. Plan ahead and call a taxi or leave one of your friends as the driver to stay sober
Don’t smoke and if you have that habit, quit smoking. Even people who have smoked for decades can extend their longevity and improve their quality of life by eliminating that habit from their lives. This will improve your health and reduce the risk of:
- Heart attacks;
- Strokes;
- Lung diseases, including cancer;
- Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidneys and cervix;
- Respiratory infections;
- Diabetes;
- Eye diseases, such as cataracts;
- Periodontitis.
Use appropriate safety equipment. They can prevent the appearance of fatal injuries in accidents. This recommendation applies even to common activities such as riding a car or playing sports.
- Always wear a seat belt when riding in a car. If you are driving, do not accelerate, especially in more dangerous weather, with frost, rain, snow, or fog. Car accidents represent a frequent cause of death.
- Research what safety equipment is needed for hazard or sports contact. You may need protective pads and helmets when skiing, snowboarding, horseback riding, or playing football. If you are doing something like skydiving, climbing, or bungee jumping, please remember that all equipment used is in perfect condition.
Limit exposure to toxic substances. At high doses, certain substances can put you at risk of developing serious health problems, resulting in premature death. For example:
- Asbestos can cause liver disease.
- High -dose pesticides are not healthy. Although both organic and inorganic fertilizers are monitored and controlled to ensure that pesticide residues do not exceed legal limits. Some people prefer organic ones.
- Pollution and chemical fumes are harmful if you are exposed to them for a long time. If you live in a dirty area, it’s worth avoiding when there’s a lot of smoke. There are many locations in the world that alert you when air quality reaches dangerous levels.
Avoid fatigue by getting enough sleep. Sleep deprivation increases physical stress on the body and weakens the immune system. In addition, it leaves you more vulnerable to stress.
Avoid fatigue by getting enough sleep. Sleep deprivation increases physical stress on the body and weakens the immune system. In addition, it leaves you more vulnerable to stress.
- Most people need at least eight hours of sleep a night. If you have difficulty staying awake during the day, you are probably not getting enough sleep.
- If you have insomnia, talk to your doctor about how to treat it. Among the options, there may be lifestyle changes, such as always sleeping together, keeping the room dark and free from distractions, and also using relaxation techniques before bed.
Method 2 of 3: Feed the Body until the Last 100 Years
Stay young and full of energy with a diet full of different fruits and vegetables. These are great sources of vitamins and minerals the body needs. Vitamins and minerals, on the other hand, are important in youth, when you are developing a strong and healthy body, but they are also important for maintaining good health when you are older.
- Eat at least four servings of fruit and five vegetables daily. Fruits include small fruits, apples, pears, pears, bananas, squash, squash, beans, olives, peppers, corn, peas, cucumbers, and tomatoes. Vegetables include beets, carrots, spinach, cauliflower, lettuce, broccoli, cabbage, and more. Fresh fruits and vegetables are always healthy, but in the winter months, if not available, a good solution might be to buy them frozen. Avoid eating them fried and bread, as they will also have a lot of fat.
- A healthy diet rich in fresh produce lowers the risk of cancer, heart disease, high blood pressure, stroke, and diabetes.
Maintain body stability by consuming enough protein. This macronutrient is necessary for body repair and for the rebuilding of cells after suffering an injury. Cell regeneration is natural in our lives and in maintaining a healthy body.
- People who eat meat often eat their protein in most of it and animal products, such as beef, pork, chicken and eggs.
- Vegetables (people who don’t eat meat) and vegans (people who don’t consume any animal products) eat their protein from soy, beans, vegetables and nuts. Vegetables can also supplement milk and cheese.
- The average person, on average, needs two to three servings of protein a day. Talk to your child’s doctor to find out what he or she needs. Nutritional requirements vary with age and development.
Maintain energy by consuming healthy carbohydrates. Sugars, starches, and fibers are types of carbohydrates, and when digested, the body draws energy from them. Simple sugars are digested faster than complex ones. This way, because complex carbohydrates take longer to break down. The body gets this energy at a steady pace, not suddenly. This means they will give you energy longer and keep your blood sugar levels stable.
- Give complex carbohydrates to the body by consuming beans, pancakes, corn, peas, lentils, nuts, and whole-grain cereals. There are many products that offer this indication on the label.
- Replace simple sugars in cakes, sweets, cookies, and processed products with complex carbohydrates. To have enough energy to maintain an active lifestyle, you need to get about half of your calories from them.
Hydrate yourself by drinking enough water. It will dilute toxins in the body and help the kidneys and urinary tract to filter properly and stay healthy.
- While drinking eight glasses of water a day is a good start, there are new studies suggesting that more fluids are needed. Considering the water contained in beverages such as milk and tea and foods such as watermelon, daily fluid intake can be determined by dividing your weight by 32. Thus, a person with weight of 80 kg requires approximately 2.5 ℓ of fluids per day. If you are an athlete, the requirements are greater.
- The amount needed to maintain hydration depends on your level of physical activity, the temperature and humidity at the location and also the size of your body. You may need to drink four or more liters of water daily.
- If you urinate less than normal, or notice dark or fuzzy urine, know that it is a symptom of dehydration.
- Always take a small bottle of water with you during the day to always remember to stay properly hydrated.
Eat fats in moderation. It is necessary to ingest a small amount of fat to get fat-soluble vitamins, control inflammation, dip the blood and keep brain functions healthy, but some people overdose on them. . A high fat diet increases the chance of obesity, high cholesterol, heart disease and stroke.
- High -fat foods include butter, cheese, whole milk, cream, meat and vegetable oils. You can reduce your fat intake by taking it in meat, eating fat-free options like chicken and fish and drinking low-fat milk and yogurt.
- Prefer healthier fats, prepare meals that are monounsaturated, polyunsaturated and rich in omega-3 and omega-6 fatty acids. Healthy sources of fat include olive oil and safflower, peanut, corn, flaxseed, canola and soy.
Protect your heart with a low sodium diet. This excess mineral can raise blood pressure, increasing the risk of heart disease and stroke. Although salt is necessary to maintain nerve and muscle function, most people naturally consume salt in the diet without having to add it to food.
- Adults should limit themselves to a maximum of one teaspoon of salt per day. If you have heart problems, you may need to reduce it even more.
- Avoid snacks. These options are not only rich in fat, but also in salt.
Method 3 of 3: Live up to 100 with minimal stress
Enjoy 100 years or more of life. Keep yourself childish in thought and shape with hobbies that appeal to you. No matter how old you are, you can still practice what gives you pleasure. The activities you learn and grow mentally will keep you psychologically young and mentally active.
- If you are worried about finances, you can undertake inexpensive activities that are available throughout the year. Many people enjoy making artwork, reading, listening to music, practicing art, or taking photographs.
- Find people with similar interests and combine your hobbies. This helps you maintain a social network and allows you to share the fun. Possibilities include joining a sports club or travel association.
Connect with the people you love. Cultivating a network of friends and family protects your psychological health. Friends and relatives can help you combat feelings of loneliness, sadness, fatigue and anxiety, which often appear as people get older.
- If you have difficulty getting out or your loved ones are away, get in touch by phone, letter, e-mail, video call or through social networks.
- If you feel isolated, find a support group or counselor to help you. The professional can recommend support groups located in your region. You can also call your local health department to find the nearest resource.
Relax . Stress causes physiological changes in the body. Weakening the immune system and leaving it more vulnerable to infections. Learning how to manage stress can improve your overall health. There are many relaxation techniques. And you can try some of them until you find the one that works best for you:
- Meditation;
- Visualization of calming images;
- Deep breathing;
- Massage;
- Yoga;
- Tai Chi;
- Progressive muscle relaxation, where you focus on tension and relaxation in every muscle in your body;
- Music therapy or art therapy.