HABITS : (Update 2023 )THAT MAKE YOU LIVE LONGER SCIENCE PROVEN

HABITS THAT MAKE YOU LIVE LONGER

A healthy lifestyle involves engaging in healthy habit, These habits are good for people of all ages, of course. But the sooner you get on it, the earlier you can reap the the benefits of these these timeless healthy life facts. Taking care of your body should be a serious business.

Do you know that over 65% of Americans are either obese or overweight?  That’s shocking! Remember that your body is the physical shell that take you through life.

Eating unhealthy food, will make your body wear out quickly. Though you may look okay on the outside, on the inside, your arteries are getting clogged up with cholesterol and arterial plaque.

GOOD HABITS THAT YOU SHOULD FORM

1. Don’t overeat
If you intend to live up to 100 year, Eating enough but not too much may be a good idea. “We overeat because we’re emotionally hungry,” says Laurel Mellin, M.A., R.D., associate professor of family medicine at the University of California, San Francisco, and author of The Pathway: Follow the Road to Health and Happiness (ReganBooks, 2003).

That emotional hunger draws us into a cycle in which emotions — such as stress, depression, boredom, fear, loneliness and emotional emptiness — trigger overeating, which in turn triggers more stress, depression, boredom, fear, loneliness and emotional emptiness. And so the cycle continues.

2. Get between seven and eight hours of sleep per night.

Research has shown that people who get significantly less than seven hours a night die younger. And some research shows that people who sleep more than nine hours also have problems.

Dr. Timothy Morgenthaler, president of the American Academy of Sleep Medicine, says seven to eight hours is the sweet spot, according to an interview he gave to the Wall Street Journal.

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3. Load up on Whole Grains.
Regular intake of whole-grains such as quinoa, barley, bulgur, couscous, brown rice, bulgur, millet, spelt, wheat berries and more, are filling grains to add to your dinner plate. Whole grains give you a healthy boost of vitamins, minerals and fiber, which will help you feel full longer.

Enjoy Quinoa & Smoked Tofu Salad for an easy dinner full of tangy fresh flavor or Spicy Tuna Wrap for a sushi-inspired, whole-grain dinner could lengthen your life, whole-grains reduce risk of death from cardiovascular, infectious and respiratory diseases due to the fiber from whole grains.

Make these easy swaps for more fiber: whole-grain bread in place of white, oatmeal instead of cream of wheat, brown rice instead of white will make you live longer.

4. Reach Out
Recent studies has shown how important it is for people to be one with nature and should form part of your good habits. And even just living near it helps.

For instance, people who live close (within about a half-mile) to a good amount of green space are healthier than those who live farther away from it, according to a 2009 study published in the Journal of Epidemiology & Community Health.

People who lived close to a high percentage of green space had fewer anxiety disorders, and fewer infectious diseases of the digestive system, among other perks.

5. Don’t Smoke Cigarettes. And if you Already Cmoke, Quit ASAP.
Stopping early help to prolong ones life span as smokers lose about 10 years of their lives to this bad habit, . Also, quitting before age 35 can almost entirely eliminate that risk. So the sooner you quit, the longer you’ll live.

It’s never too late to stop smoking, experts say.
Scientists from the German Cancer Research Center reviewed info from 25 different studies involving 503,905 people from Europe and the U.S. age 60 and over.

Of these people, 37,952 died from heart disease. The researchers found that smokers are twice as likely to die from heart disease because of the bad habits they form.

On average, smokers are just 1.37 times more likely to die from heart disease than those who’ve never smoked.

6. Cook the Majority of Your Meals at Home, if you can.
A recent study from study from Cambridge University discovered that elderly Taiwanese people who cooked most of their meals at home lived longer than those who did not prepare the majority of their food at home.
Here’s what’s likely behind that: Cooking your own food gives you much greater control of what goes in it. You can make healthy ingredient swaps if you care to; you can also control portion sizes and the freshness of the ingredients when you’re cooking for yourself.

7. Eat more Fruits and Veggies
Developing a habit of eating more fruits and veggies (especially leafy veggies; cruciferous veggies; and citrus fruits. ) as part of your healthy habits can help improve your healthy life style.

People who eat a lot of fruits and veggies also happen to have lower rates of cardiovascular disease, according to a huge study from Harvard.

8. Choose Low-Fat or Nonfat Dairy.
Saturated fat isn’t just hiding in butter and lard and fatty cuts of meat therefore not good for your health. Researchers examined the diets of 350,000 American men and women,

And they found that the death rate was 20 percent lower during the 10 years of the study in those who consumed lean meat, low-fat dairy and few added solid fats, even after other differences were accounted for.” Choose nonfat or 1% milk in place of whole or 2%. As part of your good habits eat cheeses sparingly—and go for lower-fat varieties when you can.

9. Drink more water.
Drink more water, in general. It is kind of a magical substance: Developing the habit of drinking water regularly helps prevent kidney stones by keeping your kidneys from working overtime.

It nourishes your skin. It helps keep your poops regular (teehee). And it’s essential for people who work out, because your muscles need it to stay energized (and to function, period). Plus more great reasons.

10. Go to the Doctor for all Necessary Checkups.
Go to the doctor for all necessary checkups. We tend to Invest in our cars that in our health. Going to see the doctor and dentist as often as the experts recommend — that includes checkups for gynecological health, eye exams, full physical exams, and more will assist prolonging ones life.

11. Be Grateful and Forgive
Beyond just making you a happier and more pleasant person to be around, showing gratitude and forgiveness can also enhance long-term well-being and should form part of your good habits, according to research published in the journal Applied Psychology: Health and Wellbeing.