27 Sep 10 Science-Backed Lifestyle Changes to Help You Live a Longer, Healthier Life

 

Living a long and healthy life is a goal many aspire to and with good reason. A more extended life allows us to spend more time with loved ones, and a healthier life means enjoying those years thoroughly. While the road to better health may seem complex, research has shown that simple, sustainable lifestyle changes can make a significant difference. Here, we explore ten science-backed changes you can implement today to improve your health and extend your lifespan.

 

One effective way to kickstart your health journey is to join a wellness program like LifeForce’s membership, which provides tools and guidance to help you take control of your health.

1. Prioritize Sleep

Sleep is one of the cornerstones of health and well-being. Several studies have indicated that lack of adequate quality sleep is associated with reduced ability to prevent diseases such as heart disease, diabetes, and obesity. According to the CDC, adults should be able to sleep for 7-9 hours every night. In addition, sleep quality negatively affects the immune system and shortens life expectancy.

 

To get better sleep, one should go to bed at the same time every day, use relaxing bedtime rituals, and avoid consuming coffee and electronic devices in the evening. A good night’s sleep is essential as it allows your body to rest, recharge, refresh, and your brain to be alert and focused.

2. Stay Physically Active

Exercise is critical in attaining a longer lifespan. A study reveals that physically active people have longer and healthier lives. Physical activity lowers the incidence rate of many chronic diseases, such as cardiovascular diseases, diabetes type 2, and some cancers. It also positively affects mental well-being, brain function, and mood.

 

The World Health Organization also recommends 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity activity one or more times per week for adults. Movements like walking, swimming, or some strength-training movements benefit muscles and the heart and thus can lead to the maximal number of years spent in a physically active state.

3. Eat a Balanced, Whole-Foods Diet

As a result of a healthy diet, it is possible to decrease the number of diseases and even lengthen one’s life span with the help of products containing fruits, vegetables, whole grain products, and lean meats. For instance, the Mediterranean diet,  characterized by the generous use of fruits, vegetables, nuts, whole grains, olive oil, fish, and poultry, and a moderate intake of dairy products, is considered to increase life span and decrease the risk of chronic diseases.

 

Excluding processed food, excessive sugars, and unhealthy fats is just as crucial. These are associated with inflammation, obesity, and other health risks, such as heart disease and diabetes. Choosing nutrient-dense, whole foods means giving your body the vitamins, minerals, and antioxidants to keep it healthy and functioning correctly.

4. Manage Stress Effectively

It is now well understood that chronic stress is one of man’s worst enemies. It is linked to ailments such as hypertension, heart ailments, obesity, and diabetes. Stress can also cause early aging and shorten the human life span. However, the positive effects of stress management, including mindfulness, meditation, deep breathing exercises, and yoga, have been found to reduce the impacts.

 

Knowing how to deal with stress is one of the most essential things that can positively affect your life. Muscle relaxation can decrease your heart rate, decrease anxiety, enhance the overall quality of your life, and, as a result, help you live longer.

5. Stay Hydrated

Fluid balance is crucial for normal physiological processes such as digestion, circulation, and temperature regulation. Research likewise proved that the proper intake of fluids may also help to reduce the chances of acquiring kidney stones and urinary tract infections. Water intake during the day is essential for increasing energy levels and having a good skin tone.

6. Strong Social Relationships

Social integration is another significant factor that can help a person live a longer, healthier life. Research has shown that people who are well-connected socially have longer life spans and are healthier than those who are not socially connected. Interactions with friends, families, and the community help relieve stress and contribute to good mental health.

 

Social relations can also motivate people to exercise or eat right to look suitable for events such as weddings or parties. Socializing, volunteering, or joining clubs or other groups can help people develop and maintain relationships that enrich their lifestyle.

7. Limit Alcohol Consumption

Alcohol in moderation may to be good for you (although this is controversial); alcohol in large quantities is ebad vil for you and has been associated with liver disease, heart disease, and an increased risk of certain cancers. Alcohol abuse is also one of the chief causes of premature deaths that could otherwise be prevented.

 

If you decide to ingest alcohol, it is recommended that you do it in moderation. This is usually as much as one standard drink per day for the female sex and up to two for the male sex. Cutting or limiting alcohol in your life can help functionality in many ways and increase your life span.

8. Avoid Smoking

Smoking is a leading cause of lung cancer, heart disease, and chronic obstructive pulmonary disease (COPD).
The American Cancer Society has revealed that smokers have a shorter life expectancy compared to non-smokers.

 

It is never too late to quit smoking because doing so can lower your risk of chronic disease and prolong your life.  There are many resources available for use to ensure that one quits successfully, including counseling and nicotine replacement therapies, among others.

9. Keep Your Mind Active

Just like exercising is essential to the body, challenging your mind also helps keep the brain healthy during aging. Research has also proved that one should read, do puzzles, learn new skills, or do any activity that stimulates the brain. Mental workouts facilitate the development of new neural connections, sharpen memory, and improve the ability to solve problems.

10. Regular Health Checkups

Preventive health care measures such as annual examinations, tests, and vaccinations are crucial in increasing life span. Screening for diseases like high blood pressure, high cholesterol levels, and diabetes can help identify a problem early and improve the quality of life.

 

Thus, it is possible to work in cooperation with doctors to receive the necessary information about one’s health and make the needed changes to one’s schedule. Taking charge of your health by practicing preventive measures, you’re likely to live a longer and better quality life.

Conclusion

The idea of living a longer and healthier life is not about making substantial lifestyle changes all at once but incorporating, little by little, over time, the best scientifically backed practices. This article outlines ten life changes that can have a huge impact on your health including getting enough sleep, reducing stress, making social connections and exercising. Adopting these practices in your daily life will make you live a quality life and help live many more fruitful years.

 

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Last Updated on September 27, 2024 by Marie Benz MD FAAD