If there’s one measure of a healthy person, it’s longevity. As our medical systems and knowledge about health and wellness improve, average life expectancy increases. But what is it exactly that makes for a long life? There’s no single solution to longevity, as it’s the result of a complex relationship between genetics, diet, lifestyle, and even environment. Luckily, there are definitely some things you can do to make sure you and your loved ones live longer. Here are a few tips below.
Eat More Fruits
A healthy diet can reduce the chances of disease, as well as help your body perform all its necessary functions. Fruits are a great source of important vitamins and minerals, especially nutrients that are essential for longevity.
Reuters reports that eating less than five servings of fruit a day would make you less likely to die early when compared with people who ate five or more servings. The study, conducted by a Swedish research team found that people who ate even just one serving of fruit daily lived longer than those who never ate fruit, on average. So if you want to live a little longer, it might be time to add more fruit into your daily diet.
Get to a Healthy Weight
Obesity is a very complex disease that can lead to a host of other illnesses. People who are obese are more likely to suffer from other medical conditions such as diabetes, high blood pressure, heart disease, and some kinds of cancers. While not everyone can or should fit into a size zero, reaching a healthy weight for your body type is essential for longer life.
Luckily, if you want to shed a few pounds there are tons of Previously, we wrote about ‘Lifestyle Changes You Need to Make When It Comes to Losing Weight’. Switching your diet and investing in your health in general are all great ways to make sure that you’re losing weight at a healthy rate for a better future.
Pick a Greener Diet
Green and leafy vegetables have long been known to have numerous health benefits. Not only are they packed with essential vitamins and minerals, they’re also low calorie foods that can help you keep your weight down but your nutrients up. Research has found that about five daily servings of fruits and vegetables at a ratio of 2:3 is the best amount for a longer, healthier life.
Vegetables can be consumed in a variety of ways. Eaten whole, cooked, or blended into juices, adding any amount of green food into your diet is sure to be beneficial. A feature article on superfood powders published on Brightcore states that these blends made from chlorophyll-rich green and leafy vegetables can help defend your body from harmful free radicals and support the growth and repair of body tissues. Eating vegetables regularly is absolutely essential if you want a longer life.
Get Some Exercise
Diet isn’t the only thing that determines whether or not your life expectancy is longer. Humans are physical beings, and we need to keep our bodies in tiptop shape if we want them working at optimum performance. While not everyone may have the ability to become a professional athlete, even regular exercise can go a long way in ensuring longevity.
A study published in JAMA found that being fit was definitely associated with living longer. The higher your level of cardiorespiratory fitness, the more easily your heart and lungs are able to pump blood through your body during exercise. Exercise increases your circulation while lowering fat levels, leading to a body that functions at maximum efficiency.
Thanks to busy schedules and other concerns, sleep is often something that falls to the wayside. However, getting better sleep is one surefire way to get your life expectancy to increase. Sleep is more than just getting some rest— it’s your body’s best method for repairing and recharging itself for better function.
Everyday Health says that a lack of sleep doesn’t just make you more tired— it actually increases your risk of death. People who regularly slept less than seven hours a night were found to have a 12% greater risk of dying when compared to people who slept seven to eight hours per night. So if you’re aiming to live a long and happy life, it’s probably better that you focus on a healthier sleep schedule.