It was once thought that aging and one’s lifespan were largely determined by genetics. If that were true, then it would not matter what you would do to attempt a longer life. Many seniors, however, have defeated what their genetics predicted and have successfully been able to increase their lifespan.
How long you can extend your life is uncertain and scientists continue to debate the issue. The oldest living people in various parts of the world will vary a little in what they consider to be necessary to their long lives, but several of them are very similar. What is known is that by taking the following seven simple steps, you can expect to increase your lifespan.
Reduce Stress
Living with stress for extended periods is harmful to the body and your emotions. It could also lead to other harmful habits such as overeating, smoking, or drinking alcohol. Many potentially fatal diseases can result from too much stress, including heart disease, high blood pressure, cancer, and more. You can manage stress by exercising regularly, spending time with your family and friends, working at a hobby, listening to music, or reading a book.
Eat Quality Food
The cultures that have the longest living people – such as Japan and Greece – eat a lot more vegetables and fruits than Americans. People in these cultures have found the right nutrition for longevity and they focus more on fruits and vegetables. Their plates will consist of about 80% of them. Adding more nuts to your diet can also help you to reduce several health problems, including high blood pressure, heart disease, diabetes, inflammation, and more – even some kinds of cancer.
Reduce the Calories
In addition to the increase of fruits and vegetables, people with long life in other countries will typically consume fewer calories. The extra, unnecessary calories found in the American diet increase the free radicals, which damages cells and also reduces immunity. In the process, it damages proteins and DNA, which can lead to several diseases.
Intermittent Fasting
Studies with mice have revealed that intermittent fasting has extended their life. It also led to improved health. It helps to reduce insulin levels, increases the repair processes in cells, speeds up the production of the human growth hormone – which helps with burning fat, reducing inflammation and free radicals, and helps to turn on genes related to longevity.
Exercise Regularly
Various types of exercise are essential to increase your lifespan. Exercise seems to halt and possibly even reverse – to some degree – the aging process. In research, the cells of people that exercised 150 minutes per week were compared to those that did not exercise – and the exercisers’ cells appeared to be 10 years younger. Memory was also found to be better in women 65 and older.
Get Enough Sleep
Americans often look at sleep as something that gets in the way of productivity, success, or fun. The truth is that most Americans have sleep deficits and their health shows it. Centenarians in any culture sleep longer and make it a part of healthy living – not an option.
Quit Smoking and Drinking Alcohol
Smoking and using tobacco in any form have no benefits. It can cause several types of cancer and will likely reduce your lifespan. Even if you are in your 60’s, quitting the tobacco habit may extend your life by at least 3.5 years. Drinking alcohol should be reduced to a minimum because it will also shorten your life.