Do you want to be counted among the future centenarians? If so, the best thing to do is to start taking care of your physical and mental health right away. By doing so, not only will you be able to extend your life expectancy, but your health will allow you to fully enjoy every day at your disposal.
Steps
Part 1 of 3: Living a Healthy Lifestyle
Step 1. Prepare your body to live long through physical activity
Movement brings physical and mental benefits. Physical activity strengthens your body, helps you control your weight, and improves balance and coordination. In addition, it allows the release of endorphins, chemicals responsible for the sense of relaxation and well-being.
- Combine aerobic training with muscle strength training.
- Aerobic activity increases the heart rate and improves endurance. Among the aerobic activities we can include: running, brisk walking, swimming and many other sports. Aim for aerobic activity for about 75-150 minutes per week.
- Muscle strength training, such as weight lifting, improves bone density and promotes muscle development. Try to do two workouts per week.
Step 2. Be prompt in identifying and treating health problems
Skipping preventive medical checks increases the chances of not being able to identify a disease in time. This could lead to possible complications and involve more drastic care.
- Get an annual checkup. If your doctor recommends that you undergo more thorough tests, welcome their suggestions.
- If you have any chronic illness, talk to your doctor about how to best treat it or prevent it from getting worse.
- Learn about possible hereditary diseases that stem from your family and get regular tests.
Step 3. Don't take unnecessary risks that could be life threatening
Accidents, including sports or motor vehicle accidents, are a frequent cause of head injuries and spinal cord injuries.
- Drive carefully, always fasten your seat belt and respect the speed limits imposed by law.
- As a pedestrian, always cross the street carefully. Look from both directions to make sure no vehicles are approaching.
- If you play a risky sport, including American football, horse riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding, always wear appropriate protective gear.
Step 4. Stay away from toxic substances that can cause disease to develop
The most dangerous include: pollutants, pesticides, chemical vapors and asbestos.
Step 5. Don't abuse alcohol
If you want to indulge in a drink from time to time, remember that the doctors' recommended amount is one per day for women and one or two per day for men.
- Drinking small amounts of alcohol may be acceptable, as long as you are in good health and do not tend to abuse it.
- Alcohol abuse can put you at an increased risk of developing even serious diseases, including cancer of the digestive organs, heart problems, stroke, hypertension, kidney disease and injuries in the event of an accident.
- If you choose to drink alcohol, be careful not to combine it with medications, including over-the-counter medications.
- Don't drive after drinking.
Step 6. Don't shorten your life expectancy by smoking
Even if you have been a smoker for several years, quitting smoking will improve your health and help you live longer. Smoking greatly increases the risk of developing a serious condition such as:
- Lung diseases, including cancer
- Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, or cervix
- Heart attack;
- Stroke;
- Diabetes;
- Eye diseases such as cataracts
- Respiratory infections;
- Gum disease.
Step 7. Don't put your physical and mental health at risk with drugs
Drugs are dangerous for a number of reasons, whether taken alone or in combination with other harmful substances. Health risks include:
- Dehydration;
- Confusional state of mind;
- Loss of memory
- Psychosis;
- Seizures;
- Coma;
- Brain damage
- Death.
Part 2 of 3: Eating Healthily
Step 1. Support your body's natural healing abilities by getting enough protein
The human body uses proteins to make new cells. This means that they are essential to allow the restoration of damaged tissues.
- Although meat and animal products are the most common sources of protein, vegetables also allow you to meet your daily protein needs.
- Proteins are contained in: meat, milk, fish, eggs, soy, legumes and dried fruit.
- Adults should eat 2 to 3 servings of high protein foods every day. The daily requirement of children varies according to age.
Step 2. Keep your energy level high by eating a wide variety of fruits and vegetables
Fruits are the product of the flowers of plants, while vegetables originate from the stems, leaves, shoots and roots of the plant world. Both are excellent sources of vitamins and minerals that the body needs to stay healthy for a long time.
- Fruits include: berries, legumes, corn, cucumbers, grains, nuts, olives, peppers, squash, sunflower seeds, and tomatoes. Vegetables include: celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
- Fruits and vegetables are low-calorie and low in fat, but high in fiber and vitamins. A diet that contains a lot of fruit and vegetables can reduce the risk of developing serious conditions such as cancer, heart disease, hypertension, stroke and diabetes.
- Try eating 4 servings of fruit and 5 servings of vegetables a day.
Step 3. Energize your body with carbohydrates to enable it to live long
The category of carbohydrates includes: sugars, starches and fibers. The human body draws energy from the breakdown of these elements. Simple sugars are digested faster than complex ones.
- Simple sugars are contained in fruit, milk, dairy products, vegetables and packaged sweets.
- Complex carbohydrates are found in: legumes, peanuts, potatoes, corn, parsnips and whole grains.
- About half of the calories consumed daily should come from carbohydrates and especially complex ones rather than simple sugars.
Step 4. Limit the amount of fat you eat
Your body needs a limited amount of fat to help absorb fat-soluble vitamins, control inflammation, clot blood, and ensure healthy brain function, but excess fat isn't healthy.
- The most common sources of fat are: butter, cheese, whole milk, cream, meat and vegetable oils.
- Eating too much fat increases the chances of suffering from high cholesterol, heart disease and stroke. You can keep the amounts of fat in check by opting for lean cuts of meat, poultry, fish, and skim milk.
- In the kitchens of many restaurants, butter, cream and whole milk are used to add flavor and texture to dishes. By preparing your own meals, you will be able to control the amount of fat you consume.
Step 5. Get your fill of minerals and vitamins through a healthy diet
If you eat a balanced diet, you are most likely able to cope with your daily requirement of vitamins and minerals. These substances are vital for the proper functioning of the body and help it repair itself and grow healthy.
- Vitamins and minerals are naturally present in many foods, especially fruits, vegetables, whole grains, meats and dairy products.
- If you are concerned that you are not getting enough, ask your doctor for advice, he may suggest the use of a multivitamin or multimineral supplement.
- The needs of children and pregnant women may be different, the advice is to consult a doctor.
Step 6. Opt for a low-salt diet
Although the body needs salt to keep muscle and nerve functions healthy and active and to manage blood volume and pressure, a prolonged excess of salt can be harmful to health.
- Too much salt can cause high blood pressure and aggravate heart, liver or kidney problems.
- Most foods naturally contain small amounts of salt and many have been added to enhance the flavor.
- An adult should take no more than about one teaspoon of salt per day. If you suffer from particular conditions, you may need to further limit your intake.
- Avoid fast food. Not only do they serve high-fat foods, they normally use copious amounts of salt in each of their recipes.
Step 7. Detox your body by drinking lots of water
Water frees the body of toxins, supports normal function and keeps the kidneys healthy.
- An adult may need to drink up to 4 liters of water per day. The amount needed varies based on body weight, level of physical activity and climate.
- The best way to keep your body properly hydrated is to drink enough water that you will never feel thirsty.
- If you use the toilet infrequently or notice that your urine is cloudy or dark, it is very likely that you are not drinking enough water.
Part 3 of 3: Reduce Stress
Step 1. Protect your psychological well-being by maintaining healthy personal relationships
Friends and family bring fun and relaxation when things go well, and they can provide you with the support and distractions you need in difficult times.
- Keep your social relationships alive by writing, phoning or perhaps arranging first-person meetings. Social media will also help you stay connected with loved ones.
- Interacting with others regularly helps you relax and distract yourself from everyday stress and worries.
- If you feel lonely, consider seeing a support group or therapist.
Step 2. Strengthen your resilience level by ensuring you get the right amount of sleep
When you don't get enough sleep, you exacerbate common sources of daily stress, adding physical to psychological fatigue.
- While you sleep, your body has a chance to focus on healing and fighting infections.
- Try to get at least 7-8 hours of sleep a night. Some people may need even more sleep.
Step 3. Keep your passion for life alive through hobbies
Your interests will motivate you to look forward while preventing you from brooding over concerns.
- Choose an inexpensive hobby that can be enjoyed all year round. The possibilities available to you include: reading, music, art, photography, sports and manual activities.
- Avoid competitive activities, they will only put you under further strain.
Step 4. Find ways to relax
You can choose to simply plan some free time or to practice some relaxation technique. In the second case, the advice is to experiment with different ones to find out which one best suits your needs:
- Viewing relaxing images
- Progressive muscle relaxation where you focus on tensing and then relaxing one muscle group of the body at a time
- Meditation
- Yoga
- Massage
- Tai chi
- Music therapy or art therapy
- Deep breathing
Step 5. Feed your happiness
Find time to enjoy life and do the things you enjoy and make you feel fulfilled.
- Do those activities that make you feel useful and productive. Many people like to volunteer in their spare time.
- Intellectually stimulate your brain to feed it. Whether it comes from friends, family, classes or manual activities, learning will help keep you excited about the world around you.
- Connect with others. Some people will prefer to maintain strong ties with their family or friends, others for example with their community or religious organization. Whatever your choice, the people who are close to you will help you feel young and happy for a long time.
