Longevity defines as “long life” or “a great duration of life.” The term comes from the Latin word longaevitās. In this word, you can see how the words long (long) and aevum (age) combine into a concept that means an individual who lives a long time.
The most important part of this meaning is a comparative nature. Long-life implies longer than something—and that something is the average lifespan.
6 Lifestyle Changes that can Increase Longevity
Studies carried out in the longest-lived communities in the world, and some of them corroborated by longitudinal laboratory studies in experimental animals.
It allows in a general way to propose six factors that decisively influence, in the light of current knowledge, the percentage of the maximum longevity that the individual will achieve.
1. Add more Vegetables and Fruits to your Diet
- If you eat well, you will feel good. The equation is that simple. Have you ever wondered why you think short-tempered, tired and unwilling to do anything, especially after eating? Indeed, part of the responsibility would fall on fatty and sugary food.
- Quite the opposite happens with fruits and vegetables, especially if they are raw. You will have a large amount of accumulated energy, and you will fulfil all your activities without problems.
- In addition, they will help you not get so sick, reduce cholesterol, lose weight and control your blood sugar levels. In the case of children, this nutritional recommendation should accompany physical activity with moderate intensity levels.
- According to the following study carried out by the Department of Nutrition and Food Science II of the Complutense University of Madrid, the consumption of fruits and vegetables should be 400 g / day (a recommendation also made by different national and international organizations).
- Eat two pieces of fruits and three vegetables a day. Fill the plate with colour and change your lifestyle!
2. Exercise Every Day
There are some ways to stay in shape. Perform physical activity every day, according to an article published by the Barcelona Medical Journal :
- Longevity would provide protection against the risk of ischemic heart disease, high blood pressure and cerebrovascular accidents. If you already have heart-related problems, extra education should be your priority number one! There are places online where you can get your ACLS certificate which will help you to overcome every emergency you may encounter.
- The finding that low levels of physical activity are important determinants of the development and maintenance of obesity is also consistent, the prevalence of which is currently reaching alarming levels.
- You can start by changing some habits; So when you get to work, take the stairs instead of using the elevator.
- Upon returning home, go down a station before the subway and walk there. Use the bicycle to pick up your children from school or to do the shopping.
- On Saturday mornings, you thoroughly clean your house with loud music (without disturbing the neighbours) and burn calories.
- You can also do yard work, wash your car, or walk your dog around the neighbourhood. There are thousands of ways to move your skeleton!
- Indeed you have already read or heard that it takes eight hours of rest a day to feel refreshed and with charged batteries.
- The amount is not that exact. It can be six or seven and, according to the following article collected from the US National Library of Medicine, the hours can vary from adults to children.
- However, the important thing is that you feel rested and that your body has recovered from all your day’s activities.
- During pregnancy, in the winter, or on vacation, you may want to stay in bed a little longer. Take advantage and indulge yourself! Don’t deprive yourself of a nap if you have the opportunity to do so.
- Many companies have found that employees who sleep after lunch are more productive until check-out time.
- However, you must be careful with naps, as they can cause sleep problems during the night. That is why experts recommend:
- Take short naps: 10/20 minutes.
- Sleep in the early afternoon.
- Create a restful environment.
4. Listen to the Body
- Although you may not have understood it, the body offers different signals to show what is happening to it. Therefore, it is convenient to learn to decipher this language of senses and emotions.
- Pain and fever are two common symptoms. In addition, when you are exhausted and not wanting anything, you may be incubating some disease, so it is convenient to rest a little more.
- Do not make so much trouble for what surrounds you, and think a little more about yourself.
5. Avoid Excess Stress in your Lifestyle
- Standard doses of stress are ordinary. But overexposing yourself to stress can lead to severe problems.
- Adults today suffer a lot of stress, which could lead to the development of various pathologies such as heartburn, ulcers, constipation, fibromyalgia, high blood pressure, heart attacks, headaches, etc.
- How to reduce stress? Lowering the revolutions of your life, anxiety or nerves. To do this, you can put yourself in the hands of a specialist who will help and advise you.
- One of the keys is not to let worries overwhelm you, do relaxing activities, such as yoga or swimming.
- Meditate, read a book sitting on the couch, enjoy a bath, listen to classical music, take advantage of a chat with friends or your partner. The options are endless.
6. Let go of Unhealthy Habits in your Lifestyle
- Do you consume too much white flour or refined sugar? Switch to healthier options such as whole grains and stevia.
- If you eat everything fried, think about other alternatives such as steam or iron.
You can improve your lifestyle by modifying a series of habits. Therefore, it is in your power to enjoy a healthier and calmer life.