Although no one has yet discovered the fountain of youth, people today live longer than ever. Many, in fact, have reached a great age in recent years. The best way
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Although no one has yet discovered the fountain of youth, people today live longer than ever. Many, in fact, have reached great health in recent years. The best way to have maximum longevity and the best possible quality of life is to take care of yourself, physically and psychologically. Protect your well-being so that your mind and body are healthy enough to carry you and support you for a long life.
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Method 1 of 3: Extending life with healthy habits
Exercise to strengthen your body long enough to live up to 100 years. Doing a few exercises will keep your body strong and fit during aging. Create an exercise routine while you are young and stick to it for decades to come. This will make you healthier now, help you control your weight, build muscle and reduce stress. This will also benefit your health in the future by strengthening your bones, improving your balance and boosting your immune system.
- An ideal exercise program includes 15-30 minutes of aerobic exercise five times and weight training twice a week.
- You can train without even having to pay expensive gym fees. There are many people who love to go jogging, walking or cycling.
- Weight training is especially important for menopausal women who are more vulnerable to osteoporosis. Weight training not only makes your body stronger, but also increases your bone density. As a result, this minimizes the likelihood of bone fractures in falls if you experience a fall in old age. Weights can be found at the nearest athletic equipment store.
Do an annual check. Don’t ignore this need just because you feel healthy. The best time to discover health problems is at the beginning. Only then can it be treated quickly and easily.
- Keep up to date with your family history. If you have a genetic predisposition to certain diseases, have regular checkups. In addition, you can ask your doctor if there are any preventable measures to reduce your chances of developing the condition.
- Nowadays, you are unlikely to have a well-maintained chronic problem, it will not stop you from living to 100.
Do not abuse using illegal drugs. These can cause very serious and sudden problems to your health. Because they are not regulated, there is no quality control for illicit drugs. This means that the doses are inconsistent and may therefore contain other substances that are harmful to health. Overdoses are often fatal, but even less serious side effects can be quite dangerous, such as:
- With;
- Brain injuries;
- convulsions;
- Psychosis;
- Confusion;
Take it lightly with alcohol. As recommended by experts, women should not drink more than one drink a day, and men should limit themselves to one or two. Excess can be extremely harmful to health.
- High levels of alcohol increase the risk of cancer of the digestive tract, heart problems, pancreatitis, strokes, high blood pressure and liver disease.
- If you want to enjoy a glass of wine or beer from time to time, ask your doctor if this may interfere with any medicine you are taking. Even herbal or herbal supplements or supplements can have interactions with alcohol.
- If you drink do not drive. Alcohol consumption affects your ability to drive safely and puts your life and the lives of others on the road. Plan and call a taxi or let one of your friends as a driver stay sober.
Don’t smoke and if you already have that habit, quit smoking . Even people who have smoked for decades can extend their longevity and improve their quality of life by removing that habit from their lives. This will improve your health and reduce your risk of:
- Heart attacks;
- Strokes;
- Lung disease, including cancer;
- Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidneys and cervix;
- Respiratory infection;
- Diabetes;
- Eye diseases such as cataracts;
Use appropriate safety equipment. They can prevent fatal injuries in accidents. This recommendation even applies to common activities, such as driving or playing sports.
- Always wear a seat belt when riding in a car. If you are driving, do not accelerate, especially in the most dangerous periods, with frost, rain, snow or fog. Car accidents are a very common cause of death.
- Find out what safety equipment is needed for risky or contact sports. You may need pads and helmets when skiing, snowboarding, horseback riding or playing football. If you do something like skydiving, mountaineering or bungee jumping, please note that all equipment used is in perfect condition.
Limit exposure to toxic substances. In high doses, some substances can put you at risk of developing serious health problems, leading to premature death. E.g:
- Asbestos can cause liver disease.
- High-dose pesticides are not healthy. Although both organic and non-organic manure is monitored and regulated to ensure that pesticide residues do not exceed legal limits, some people prefer organic ones.
- Pollution and chemical fumes are harmful if you are exposed to them for a long time. If you live in a polluted place (such as near a busy road), it is worth avoiding when there is a lot of smoke. There are several locations in the world that warn you when air quality reaches dangerous levels.
Avoid exhaustion by getting enough sleep. Sleep deprivation increases physical stress in the body and weakens the immune system. In addition, it leaves you more vulnerable to stress.
- Most people need at least eight hours of sleep a night. If you have trouble staying awake during the day, you may not get enough sleep.
- If you have insomnia, talk to your doctor about how to treat it. In options, there may be lifestyle changes, such as sleeping always at the same time, keeping the room dark and away from distractions, and also using relaxation techniques before going to bed.
Method 2 of 3: Nourishes the body for the last 100 years
Stay young and full of energy with a diet full of different fruits and vegetables. These are excellent sources of vitamins and minerals needed by the body. Vitamins and minerals, on the other hand, are important in your youth when you develop a strong and healthy body, but they are also essential for maintaining good health when you are older.
- Eat at least four servings of fruits and five servings of vegetables daily. Fruits include berries, apples, pears, peaches, bananas, pumpkin, jerimum, beans, olives, peppers, corn, peas, cucumbers and tomatoes. Vegetables include beets, carrots, spinach, cauliflower, lettuce, broccoli, cabbage and more. Fresh fruits and vegetables are always the healthiest, but in the winter months, if they are not available, a good solution may be to buy them frozen. Avoid eating fried foods and bread, as they will also contain a lot of fat.
- A healthy diet rich in fresh products lowers the risk of cancer, heart disease, high blood pressure, stroke and diabetes.
Maintain the body’s resistance by consuming enough protein. This macronutrient is needed to repair the body and rebuild cells after damage. Cell regeneration is natural in our lives and in maintaining a healthy body.
- Meat eaters often eat most of their protein and animal products, such as beef, pork, chicken and eggs.
- Vegetarians (people who do not eat meat) and vegans (people who do not eat any animal products) eat protein from soy, beans, vegetables and nuts. Vegetarians can also supplement milk and cheese.
- An average person needs two to three servings of protein a day. Talk to your child’s doctor to find out what he or she needs. Nutritional requirements vary with age and development.
Maintain energy by consuming healthy carbohydrates. Sugars, starches and fiber are types of carbohydrates, and when digested, the body draws its energy from them. Simple sugars are digested faster than complex ones. In this way, as complex carbohydrates take longer to decompose, the body will get this energy at a steady pace, not suddenly. This means that they will give you more energy and keep your blood sugar level stable.
- It gives the body complex carbohydrates by consuming beans, pancakes, corn, peas, lentils, hazelnuts and whole grain bread. There are many products that offer this indication on the label.
- Replace simple sugars in cakes, sweets, cakes and processed products with complex carbohydrates. To have enough energy to maintain an active lifestyle, you need to get about half the calories from them.
Hydrate yourself drink enough water. This will dilute toxins in the body and help the kidneys and urinary tract to filter well and stay healthy.
- Although drinking eight glasses of water a day is a good start, there are new studies that suggest that even more fluids are needed. Taking into account the water contained in beverages such as milk and tea and foods such as watermelon, the daily fluid intake can be determined by dividing your weight by 32. Thus, a person who weighs 80 kg needs about 2.5 ℓ of fluids. per day. If you are an athlete, the requirements will be even higher.
- The amount needed to stay hydrated will depend on your level of physical activity, the temperature and humidity of the location, and also the size of your body. You may need to drink four or more liters of water daily.
- If you urinate less than normal or have noticed dark or opaque urine, you know that this is a symptom of dehydration.
- Always take a small bottle of water during the day to always remember to stay well hydrated.
Eat fat in moderation. It is necessary to ingest a small amount of fat in order to be able to absorb fat-soluble vitamins, control inflammation, coagulate the blood and maintain healthy brain functions, but some people ingest them in excess. A high-fat diet increases the chances of obesity, high cholesterol, heart disease and stroke.
- High-fat foods include butter, cheese, whole milk, cream, meat and vegetable oils. You can lower your fat intake by taking it from meat, eating poor options such as chicken and fish, and consuming low-fat milk and yogurt.
- Prefers healthier fats, preparing food with monounsaturated, polyunsaturated fatty acids and rich in omega-3 and omega-6 fatty acids. Healthy fat sources include olive and saffron oil, peanuts, corn, flax seeds, canola and soybean oil.
Protect your heart with a low sodium diet. Excess of this mineral can increase blood pressure, increasing the risk of heart disease and stroke. Although salt is needed to maintain nerve and muscle function, most people naturally consume salt in their diet, without the need to add it to food.
- Adults should limit themselves to a maximum of one teaspoon of salt per day. If you have heart problems, you may need to reduce it further.
- Avoid snacks. These options are not only high in fat but also in salt.
Method 3 of 3: Live up to 100 with little stress
Enjoy 100 years or more of life. Keep yourself young mentally and in shape with hobbies that appeal to you. No matter how old you are, you can still practice what you enjoy. The activities in which you learn and grow mentally will keep you young psychologically and mentally active.
- If you are concerned about finances, you can practice cheap activities that are available throughout the year. Many people enjoy doing crafts, reading, listening to music, practicing art or photography.
- Find people with similar interests and practice your hobbies together. This helps you maintain a social network and allows you to share this pleasure. Among the possibilities, you join a sports club or travel associations.
Keep in touch with the people you love. Cultivating a network of friends and family protects your psychological health. Friends and relatives can help you fight the feelings of loneliness, depression, stress and anxiety that often occur as people get older.
- If it is difficult for you to go out or your loved ones are gone, keep in touch by phone, letters, e-mails, video calls or through social networks.
- If you feel isolated, find a support group or counselor to help you. Your healthcare provider may be able to recommend support groups in your area. You can also call your local health department to find the nearest resources.
Relax . Stress causes physiological changes in the body, weakening the immune system and leaving it more vulnerable to infections. Learning how to manage stress can improve your overall health. There are many relaxation techniques and you can try several of them until you find the one that works best for you:
- Meditation;
- Viewing soothing images;
- Deep breathing;
- Massage;
- Yoga;
- Tai Chi;
- Progressive muscle relaxation, in which you focus on the tension and relaxation of every muscle in the body;
- Music therapy or art therapy.
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