No matter how old you are, you can change many of the things that determine how long you live, the quality of your life and how active you are. This article will outline some simple things that you can do to ensure a healthier, longer life including:
· Not smoking
· Staying physically and mentally active
· Eating a well-balanced, nutritious diet filled with whole foods and healthy fats.
· The use of multivitamins to supplement your diet.
· Getting regular social interaction.
· Maintaining a healthy weight for your body type and size.
· Keeping your mind and memory sharp.
· Taking steps to prevent illness and other health problems.
· Minding your dental hygiene.
· Visiting your doctor and asking lots of questions.
If you are interested in living a long, active life, avoid smoking. Smoking is a habit that contributes to a number of deadly diseases. It makes it harder to breathe and causes a number of chronic health conditions like stroke, heart disease and emphysema.
There is some good news for smokers. Those who quit can repair all of the damage done by smoking. Quitting smoking will drastically reduce your rate for stroke, heart disease and cancer. After you quit your risks for health problems directly related to smoking drops each year.
Nutrition – the Secret Weapon to Longevity
There is ample research to suggest that eating healthy food can help you live longer and promote good health. Diet can help fend off a multitude of health issues including high blood pressure, heart disease and many different types of cancer.
The scientific research behind diet can be confusing. For starters, stick to the basics that people have known to be true for centuries. Cut back on meat, eat lots of veggies, whole grains and stay on top of portion control.
Choosing Fruits and Vegetables
Making smart choices isn’t hard if you follow some simple guidelines. When you are filling your plate with fruits and vegetables, make sure you have a broad range of colors on your plate. Most people should try and get at least 5 servings of vegetables a day. Try to get there with a combination of fresh fruits, salads and vegetables soups.
Choosing Healthy Fats
Some people are confused by fads which advocate avoiding all fats. The truth is that we need fats and not all fats are created equal. If you can you want to avoid trans fats, like those found in red meat or French fries as much as possible. For a healthy source of fats, eat foods rich in omega-3 fatty acids such as white fish or raw cashews.
Choose Carbs Wisely
Switch white bread for whole grain bread, or white rice for brown rice when you can. Refined grains found in foods like white bread or baked potatoes can spike your blood sugar. People who need lots of carbohydrates are usually very active, like laborers, weightlifters or cross country runners.
Plant based proteins are generally healthier than animal based proteins. For a healthy dose of protein, look to legumes, vegetables, nuts and grains. Fats from these sources can lower your cholesterol levels. Stay away from proteins high in saturated fat such as heavily marbled red meat. If you do eat red meat, do it sparingly and/or choose lean cuts.
You Engage in Regular Social Activity
A study conducted by researchers at the University of Cambridge found that a person’s social life can be a good indicator of life expectancy. How so? The meta-analysis study indicated that social isolation can be bad for your health. People with active social lives who participated in the study were 50% more likely to live longer than their counterparts.
If you are having trouble maintaining a healthy weight, you can always up your activity level. Try safe, low impact exercises like walking, swimming, yoga and stretching. If you are athletic, ask your doctor whether it is safe to try more strenuous activities. For more intense exercises, you’ll get the same benefits in less time.
Maintain a Healthy Weight
Some people may find it difficult to maintain their weight. The following tips can help:
Get support – recruit a doctor, nutritionist and/or a personal trainer to help you get started on the right track. Give yourself some reasonable expectations and take gradual steps to achieve your goals.
Cut out needless snacking – sometimes we eat for emotional reasons, rather than for nutritional reasons. Make a schedule for times when the kitchen is off limits.
Always speak with your doctor before making any changes to your lifestyle. If you have certain health conditions the advice in this article may not be right for you. Contact Total Home Health Inc. today to get started. We can connect you with a local professional to help you live a longer, healthier life.