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How to Live Longer

THE SECRET OF LIVING WELL AND LONGER IS :

eat half, walk double, laugh triple and love without measure

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We have covered many  points mentioned in this post in our earlier posts. But in this post we have consolidated points which can really increase your lifespan by following rigorously.

No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. The key to healthy aging is to engage fully in life—mentally, physically, and socially. Transitioning to older years isn’t about sitting in a rocking chair and letting the days slip by. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple.

This post will take a dive in to the research and summarize the lifestyle and diet hacks that you can use to live the longest, healthiest life possible. Life expectancy can be increased with simple steps and changes. This post will help you find ways to increase your life expectancy and improve your health and feel great as you age. These are the secrets of increasing your lifespan. Let’s start :

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In order to live longer you should  be eating a healthy, balanced diet, and doing regular exercise. You could lower your risk of cardiovascular disease and cancer by following this diet plan, it’s been revealed.

Eating a balanced diet – including at least five portions of fruit and vegetables a day – could increase your life and you will live longer.

You could also boost your lifespan by doing regular exercise. It’s the “miracle cure”.

Small diet or lifestyle changes are all that’s needed to increase your life expectancy and avoid an early death.

One of the best diet plans to increase lifespan is the anti-inflammatory diet, scientists have claimed.

An anti-inflammatory diet could slash patients’ risk of death by cardiovascular disease or cancer, according to researchers, even partial adherence to the anti-inflammatory diet may provide a health benefit.

The diet plan lowered the chances of early death in almost 70,000 people by 18 per cent, a study claimed.

Their risk of cardiovascular death was lowered by 20 per cent.

There was also a 13 per cent lower risk of cancer death.

People that smoke were even more likely to benefit from the anti-inflammatory diet, the scientists said.

An anti-inflammatory diet could consist of fruits and vegetables, tea, coffee, whole grain bread, breakfast cereal, low-fat cheese, and olive oil.

Patients could also snack on nuts and chocolate, while drinking a moderate amount of red wine or beer.

The diet plan is rich in antioxidants, which help to get rid of free radicals in the body.

Free radicals damage healthy cells, while increasing the risk of some diseases.

Following an anti-inflammatory diet could also benefit arthritis patients, or people with back pain, it’s been claimed.

Super foods to help you live longer – Analysis suggests even a small daily serving of nuts can cut the risk of coronary heart disease by 30 per cent, cancer by 15 per cent and premature death by 22 per cent. Here are the best super foods to eat for a healthy life.

  • Coconut Oil – This oil can improve blood cholesterol levels and lower the risk of heart disease.
  • Kale – 100g of kale contains 10 times the RDA for vitamin K1 and 2-3 times the levels of vitamin A and C
  • Blue Berries – These are bite size immunity booster and contain the most antioxidants of any fresh fruits.
  • Salmon – This fish is very high in omega3 fatty acids to help lower the risk dementia and cardiovascular disease.
  • Sweet Potato – These are high in carotenoids, an antioxidant with cancer fighting capabilities.
  • Garlic – Garlic has ability to kill bacteria and lower cholesterol.
  • Egg Yolks – This super food contains Protein, antioxidants, vitamin A, B2, B5, B12 and iron.
  • Avocados – This fruit contains monosaturated fats which reduce cholesterol and triglyceride levels.
  • Nuts – Just 1oz nuts a day can reduce risk of heart disease.

If you choose to adhere to the diet plan, you should avoid unprocessed and processed red meat, organ meats, chips, and soft-drinks.

Regular exercise is also a crucial aspect to improving overall health, and helping you to live longer.

People that do regular exercise are up to 50 per cent less likely to develop type 2 diabetes and some cancers.

It may even slash the chances of coronary heart disease and stroke by up to 35 per cent.

 

Birthdays are good for your health.

Study show those who have more birthdays live longer

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How to live a long life

There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.

Living a Healthy Lifestyle –

  1. Prepare your body for a long life by exercising.Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
  • Try to do both aerobic exercise and strength training.
  • Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do about 150 minutes per week.
  • Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it twice a week.
  1. Be proactive about identifying and treating health problems :Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, family history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.
  • Have a check-up once a year. If your doctor recommends other screenings, do them.
  • If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
  • Know what health problems may run in your family and get screened regularly.
  1. Avoid high risk behavior :Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
  • Drive carefully, wear your seat belt, and obey speed limits.
  • Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
  • Wear helmet if you are driving bike or Scooter.
  • Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.

4. Avoid toxic substances :It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.

5. Avoid excessive alcohol intake :If you do drink, daily recommendations are that women should drink not more than one drink per day and men not more than one or two drinks per day.

  • Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
  • Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.
  • If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
  • Don’t drink and drive.
  1. Quit Smoking  and using nicotine products :Even if you’ve smoked or used other nicotine products for many years, quitting will still improve your health and help you live longer. Smoking greatly increases your risks of:
  • Lung diseases, including cancer
  • Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
  • Heart attacks
  • Strokes
  • Diabetes
  • Eye disorders like cataracts
  • Respiratory infections
  • Gum disease
  1. Avoid street drugs :Street drugs are risky for multiple reasons. Not only may the drug itself harm you – it may also be mixed with other harmful substances. The health risks include:
  • Dehydration
  • Confusion
  • Memory loss
  • Psychosis
  • Seizures
  • Coma
  • Brain damage
  • Death

       Eating Healthy Diet

  1. Support your body’s ability to heal by eating enough protein : Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.
  • Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts.
  • Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
  • Adults should eat 2 to 3 servings of high protein foods per day. Children’s needs will vary according to their ages.
  1. Keep your vitality by enjoying a diet with diverse fruits and vegetables :Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
  • Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
  • Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
  • Try to eat 4 servings of fruits and 5 servings of vegetables per day.
  1. Eat healthy amounts of carbohydrates :Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.
  • Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
  • Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
  • Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads.
  • About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.
  1. Eat a controlled amount of fat :Your body needs some fat to help it absorb fat soluble vitamins, control inflammation, assist with muscle repair, clot blood and maintain proper brain function, but too much is not good.
  • Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
  • Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.
  • Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
  • Don’t choose fat-free or low fat foods. You need fat. Contrary to popular beliefs, dietary fat does not make you fat. However, don’t eat too much fat as it is unhealthy.
  1. Get enough vitamins and minerals through a healthy diet :If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself and grow.
  • Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
  • If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
  • The needs of pregnant women and children may differ from the needs of others.
  1. Eat a low salt diet :While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy. The CDC recommends keeping your sodium intake below 2,300 milligrams per day.
  • Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
  • Most foods contain some salt naturally and many have salt added to enhance the flavor.
  • Adults should consume not more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
  • Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
  1. Cleanse your body by drinking enough water :Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy. Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
  • The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
  • The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
  • If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.

       Reducing Stress –

  1. Protect your psychological well-being by maintaining close social relationships : Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.
  • Maintain your social network through corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
  • Regular social interaction will help you relax and take your mind off your stress.
  • If you feel isolated, consider locating a support group or counselor to help you.
  1. Stay resilient by sleeping enough :By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.
  • When you sleep your body can put more energy into fighting off infections and healing.
  • Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
  1. Stay excited about life through hobbies :This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
  • Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.
  • Avoid competitive activities that will put additional pressures on you.
  1. Set aside time for relaxation :Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:
  • Visualization of calming images
  • Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
  • Meditation
  • Yoga
  • Massage
  • Tai chi
  • Music or art therapy
  • Deep breathing
  1. Cultivate happiness :Take time to enjoy life and do the things that make your life meaningful to you.
  • Do activities that give you a sense of purpose : Many people enjoy volunteer work in their free time.
  • Nourish your brain with intellectual stimulation : Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
  • Connect with others : For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.

 

WE ARE LIVING LONGER AND WE NEED TO LIVE BETTER

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How to do it better than you are doing now.

You are a tea lover ; Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. (Just make sure you’re drinking the right green tea.)

You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it’s a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don’t offer the same health benefits. Once water is added to tea leaves, their catechins degrade within a few days. Also, some studies show that adding milk may eliminate tea’s protective effects on the cardiovascular system, so stick to just lemon or honey.

You’d rather walk : “Fit” people—defined as those who walk for about 30 minutes a day—live four times longer than those who walk less, regardless of how much body fat they have, according to a recent study. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research.

So take a walk on your lunch hour, do laps around the field while your kid is at some sports practice—find ways to move a little more, every day. (Got 10 minutes? Then you’ve got time to lose the weight for good with Prevention’s new 10-minute workouts and 10-minute meals.

You skip soda even Diet : Scientists found that drinking one or more regular or diet cola every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes,and depression. One culprit could be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain.

Better choices: If it’s fizz you’re after, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking, you can add 6 to 9½ healthy years to your life.

You have strong legs : Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20% of hip-fracture patients die within 1 year because of complications from the trauma. Having weak thigh muscles is the number one predictor of frailty in old age

To strengthen them, target your quads with the “phantom chair” move, Here’s how: Stand with back against wall. Slowly walk feet out and slide back down until you’re in a seated position, ensuring knees aren’t beyond toes and lower back is pressed against wall. Hold until your thighs tell you, Enough! Do this daily, increasing your hold by a few seconds each time.

You eat purple food : Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer’s disease, according to the new research. Polyphenols help keep blood vessels and arteries flexible and healthy. What’s good for your coronary arteries is also good for your brain’s blood vessels.

Preliminary studies suggest that adding dark grapes to your diet may improve brain function. What’s more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

  1. You are a healthy-weight teen : A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.
  2. You don’t like burgers : A few palm-size servings (about 2½ oz) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major for Cancer Research. Colorectal cancer risk also rises by 42% with every 3½ oz serving of processed meat.
  3. You have been a college freshman : A recent study found that people with more than 12 years of formal education (even if it’s only 1 year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with an undergraduate degree smoke, compared with 35% of those with a high school education or less, according to the CDC.
  4. You really like your friends : Good interpersonal relationships act as a buffer against stress, according to psychologists. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening life span by 4 to 8 years, according to one study. Not just any person will do, however. You need friends you can talk to without being judged or criticized,
  5. …and they’re healthy : If your closest friends gain weight, your chance of doing the same could increase by 57%, according to a study. To maintain a healthy lifestyle, it’s important to associate with people who have similar goals. Join a weight loss group, or train with a pal for a charity walk or start your own walking group. 
  6. You embrace new challenges : People who consider themselves self-disciplined, organized achievers live longer and have up to an 89% lower risk of developing Alzheimer’s than the less conscientious, according to two studies. When you’re good at focusing your attention, you use more brainpower, says the lead researcher in both studies.

Set personal or career goals, and challenge yourself to meet them by a certain time. Also, try new things to stimulate your brain: If you always read fiction, pick up an autobiography instead. The next day, try to recall three facts you learned from the reading.

You don’t have a housekeeper : Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30%, according to a study.

You’re a flourisher : About 17% of Americans are flourishers, says a study. They have a positive outlook on life, a sense of purpose and community, and are healthier than “languishers”—about 10% of adults who don’t feel good about themselves.

Most of us fall somewhere in between. We should strive to flourish, to find meaning in our lives. In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others.

Your mom had you young : If she was under age 25, you’re twice as likely to live to 100 as someone born to an older mom, according to scientists. They suspect that younger moms’ best eggs go first to fertilization, thus healthier offspring.

 

HEALTHY ISN’T A GOAL. IT’S A WAY OF LIVING

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Adopt the following simple ways to live longer to keep your body looking and feeling young.

  1. Live healthy n 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 form some good habits to correct these and other unhealthy behaviors.
  1. 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,  who studied longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full.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.
  1. 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.
  1. 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%.
  1. Stay out of 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.
  1. 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.
  1. 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.
  2. 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.
  1. Focus on fitness : Daily exercise may be the closest thing we have to a fountain of youth. A 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.
  1. 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 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.
  1. Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.

 

If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:

  1. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.
  2.  Eat a daily serving of omega-3s (in salmon, walnuts, and flaxseed) to help combat inflammation and at least seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.
  3. Get 25% of your daily calories from healthy fats—such as monounsaturated fatty acids—which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that’s 44 g).
  4. Maintain a healthy weight and body shape.
  5. Challenge your mind. Keep learning and try new activities.
  6. Follow preventive care and screening guidelines.
  7. Floss, brush, and see a dentist regularly.

NOTHING WILL WORK UNLESS YOU DO

IT IS MUCH BETTER TO SKIP A MEAL THAN TO EAT JUNK.

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Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.

There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.

Choose fruits and vegetables wisely

Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.

Choose fats wisely

Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.

If you don’t have coronary artery disease, study recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.

Choose carbohydrates wisely

Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.

Choosing protein wisely

Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry.

Don’t char or overcook meat, poultry, or fish — it causes a build up of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.

Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:

Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.

Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.

Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.

Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.

Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.

Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you’d like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.

WHAT COMES EASY WON’T LAST LONG,

& WHAT LASTS LONG WON’T COME EASY

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Life expectancy for both men and women has continued to rise. To ensure that you are one of those living longer we have prepared a list of great tips to increase your life expectancy. Some points are repeated but have been explained with different advantages.

Laugh more – Research states that laughter may be beneficial to health. Laughing appears to boost the blood flow (by more than 20 per cent) and researchers say it may reduce the risk of developing heart disease. Laughing has previously been found to help fight infections, relieve hay fever, ease pain and help control diabetes. The positive effect of laughing is thought to last around 30 to 45 minutes.  

Adjust sleeping time – Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours sleep a night live longer than those who sleep eight hours or more, or less than four hours.  

Eat more garlic – Garlic has been referred to as ‘nature’s antibiotic’. It is a powerful cleanser of the body and regular ingestion promotes a healthy heart and circulation by lowering blood pressure and cholesterol. It also helps fight infection and can boost immunity. There is strong evidence to suggest that garlic helps with the prevention of cancers of the digestive system, including the esophagus, stomach, colon and rectum. Those who don’t like the taste of garlic should try the odourless supplements that are available.  

Boost your sex life – Having sex between three to four times a week is thought to reduce the risk of having a heart attack or stroke in half. During sex, the average person maintains their heart rate above 70 per cent of the maximum, making sex a wonderful CV workout! Sex reduces stress, leads to greater contentment and better sleep.  

Drink tea – Many research studies support the view that tea is good for your health.

Scientists tend to agree that tea (both black and green) may contribute positively to the promotion of health and the prevention of chronic disease. Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health. According to a study, heart attack patients who were tea drinkers decreased their risk of death by up to 44 per cent, as compared to non-tea drinkers.  

Drink red wine – Any excuse to drink more has got to be good! Recent studies show that drinking around one glass of red wine a day may have certain health benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure. Excessive or binge drinking, however, unfortunately doesn’t produce the same benefits.  

Regular self examination – For women this means regularly examining their breasts, and while breast cancer is not unknown among men, males should regularly check their testicles for lumps. It is important to get to know how your body parts normally feel and look, and report any changes, such as a lump, to your doctor. More often than not, lumps prove to be benign, and these types of cancer are usually curable if they’re caught early enough.  

Have regular smears/prostate tests – Women will usually be called once every three years for a smear test, and should make sure they attend when requested. Cervical screening probably prevents thousands of deaths each year. Prostate cancer is one of the most common forms of cancer in men and is second only to lung cancer as the biggest cancer killer. There are varying viewpoints about how often men should have a test and at what age. Testing should start at the age of 50, or at the age of 40 if in high-risk groups, such as black men or those with a father, brother or son with the disease. However, if you have any concerns go and visit your doctor.  

Monitor your bowel habits – Any dramatic change in bowel habits such as an increase in constipation, or passing blood should be referred to a doctor immediately. It could prove be something as simple as piles (haemorrhoids), or worse case scenario could be bowel cancer, which is important to discover as early as possible.  

Drink more water – Most people are unaware that the recommendation is that the average person should drink around eight glasses of water a day. The human body is made up of between 55 and 75 per cent water, and is in need of constant water replenishment. An increased intake of water will greatly enhance digestion‚ nutrient absorption‚ skin hydration‚ detoxification and virtually every aspect of better health. 

Get more friends – Research suggests that friends help people live longer. Researchers says that socializing with friends is beneficial. Good friends will promise to be there for you, and their presence can actually help you live longer. Scientists says having friends around in old age can do more for life expectancy than having family members around, and that friends may encourage people to look after their health, and help reduce feelings of depression and anxiety at difficult times.  

No smoking – Everyone is aware of the potential catastrophic effect of smoking. It is better not to start at all, but the sooner a smoker quits, the better. Because the damage caused by smoking is cumulative, the longer a person smokes the greater the risk of developing a smoking-related disease, such as lung cancer or heart disease. Quitting smoking not only saves money, but also has added health benefits. Within one year after quitting, the risk of a heart attack falls to about half that of a smoker, and within 10 years, the risk of lung cancer falls to about half that of a smoker.  

Relax – Relaxation reduces blood pressure and helps reduce stress-related conditions such as depression. A relaxation technique such as yoga or meditation can help reduce stress levels.  

Get a pet – Owning a pet has a surprising amount of health benefits for the owner, according to a series of studies. Ownership of a pet, particularly a dog, means people are more active. Animals are known to reduce anxiety both from the actual physical comfort from stroking them, but also because they are a distraction and something pleasant to focus on. They are also good friends to many and provide a source of amusement, making us laugh.  

Exercise more – Exercise is known to reduce the risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity. It keeps joints, tendons and ligaments flexible, and contributes to mental well-being by helping treat depression, relive stress and anxiety. Exercise also aids better sleep. Even if you are pushed for time, exercise could be gained simply by walking up stairs rather than taking the elevator, or even try walking or cycling on shorter journeys rather than taking the car.  

Eat more fruit and vegetables – Eating plenty of fruits and vegetables can help ward off heart disease and stroke, control blood pressure and cholesterol, and prevent some types of cancer. It is recommended to eat at least five servings of fruit and vegetables a day.  

Have a happy marriage – Married people tend to have better health than unmarried people. For instance, married individuals tend to be able to have lower rates of alcoholism than their unmarried counterparts because they tend to offer encouragement, support, and protection from daily problems. They are also more able to handle stress better as a result. However, studies suggest that divorcing then remarrying actually increases the risk of dying prematurely.

Be optimistic – People with a positive outlook on life can actually live longer. Researchers found that optimistic people decreased their risk of early death by 50 per cent compared with those who leaned more towards pessimism.  

Eat chocolate – Chocolate contains flavonoids and antioxidants which have positive health benefits. Flavonoids assists cardiovascular health, while antioxidants are believed to prevent or delay certain damage to the body’s cells and tissues. Dark chocolate is considered best as it contains more than twice as many antioxidants as a bar of milk chocolate, and has fewer calories.

 

There is no one Giant step that does it. It’s a lot of little steps

 

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