Live healthy, live longer
Making just a few changes in your lifestyle can help you live longer.
A recent study found that four bad behaviors—smoking, drinking too much
alcohol, not exercising, and not eating enough fruits and veggies—can hustle
you into an early grave, and, in effect, age you by as many as 12 years.
Fortunately, you can do something to correct these and other unhealthy
behaviors. Adopt the following nine habits to keep your body looking and
feeling young.
Don't overeat
If you want to live to 100, leaving a little bit of food on your plate
may be a good idea. Author Dan Buettner, who studies longevity around the
world, found that the oldest Japanese people stop eating when they are feeling
only about 80% full.
St. Louis University researchers have confirmed that eating less helps
you age slower; in a 2008 study they found that limiting calories lowered
production of T3, a thyroid hormone that slows metabolism—and speeds up the
aging process.
Get busy
Having satisfying sex two to three times per week can add as many as
three years to your life. Getting busy can burn an impressive amount of
calories—sometimes as much as running for 30 minutes. (Which would you rather
do?)
Regular sex may also lower your blood pressure, improve your sleep,
boost your immunity, and protect your heart.
Turn off the TV
Too much time in front of the boob tube can take a serious toll on your
health. In fact, a 2010 study found that people who watched four or more hours
a day were 46% more likely to die from any cause than people who watched less
than two hours a day.
Even cutting back a little can help; each additional hour you watch
increases your overall risk of dying by 11% and dying from heart disease by
18%.
Stay out of the sun
Avoiding too much sun can head off skin cancer, and it can also keep
you looking young by preventing wrinkles, fine lines, and saggy skin.
It’s never too early—or too late—to add sunscreen to your daily
skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on
your face. Sun damage spots and splotches on your chest and neck will also make
you appear older.
Reach out
Research shows that you’re at greater risk of heart disease without a
strong network of friends and family. Loneliness can cause inflammation, and in
otherwise healthy people it can be just as dangerous as having high cholesterol
or even smoking.
Loneliness seems to pose the greatest risk for elderly people, who are
also prone to depression.
Drink in moderation
Women who have two or more drinks a day and men who have three or more
may run into detrimental effects ranging from weight gain to relationship
problems. But in smaller quantities, alcohol can actually be good for you.
A 2010 study in the Journal of the American College of Cardiology
linked light drinking (defined as one drink a day for women and two for men) to
significant heart benefits.
Eat fruits and vegetables
Getting fewer than three servings of fruits and vegetables a day can
eat away at your health. Nutritional powerhouses filled with fiber and
vitamins, fruits and veggies can lower your risk of heart disease by 76% and
may even play a role in decreasing your risk of breast cancer.
As an added bonus, the inflammation-fighting and circulation-boosting
powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth.
A 2008 study found that regular high-intensity exercise (such as running) can
add up to four years to your life, which isn’t surprising given the positive
effects working out has on your heart, mind, and metabolism.
Even moderate exercise—a quick, 30-minute walk each day, for
example—can lower your risk of heart problems.
Don’t smoke
Quitting smoking is perhaps the single most important thing you can do
for your health—and your life span. A study published in the American Journal
of Public Health found that women who quit smoking by age 35 add roughly six to
eight years to their lives.
It’s never too late to kick the habit. Quitting can slow disease and
increase survival odds even in smokers who have already caused significant
damage to their lungs, like those with early lung cancer or COPD.
Source: http://www.health.com/health/gallery/0,,20366671,00.html
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