What changes you need to make to stay young (body and spirit)?


How to stay young?

Trying to live longer is a great goal, but those extra years will not mean much if you do not feel healthy and energetic. So, why do not you try to help your body act younger than your chronological age by following some basic steps towards a lifestyle of longevity?

See what changes you need to make today so that your body functions in a more youthful and flexible way, in months or years from now.

  1. Stop smoking

Stopping this habit will probably do more for your longevity and overall health than any other change you make. Numerous studies have described that tobacco affects the general well-being and health status of men and women. More specifically, it has been shown that continuing smoking after age 40 reduces up to a decade of your life. It can worsen many age-related diseases such as heart disease and diabetes. Smoking also causes premature aging of the skin, making it look older.

  1. Maintain a healthy weight

While there is still some controversy about how obesity is measured using body mass index (BMI), waist-hip ratio, thickness of skin folds or simply the number of the weight, most longevity researchers They agree that too much fat in your body predisposes you to many serious conditions, such as heart disease, stroke, diabetes and cancer.

Obesity can also have a lethal effect on the liver, leading to fatty liver disease. In addition, excess fat in the abdomen is related to the metabolic syndrome, which includes symptoms such as elevated blood sugar levels and high blood pressure or hypertension.

Finding the right amount of calories you should consume each day and addressing a moderate and sustainable weight loss plan will help you avoid illness, facilitate your active and mobile stay, and help maintain the functional or biological age of your body, as low as possible in the months and years to come.

  1. Stay active

The benefits of being physically active are numerous: better cardiovascular health, a lower risk of cancer and diabetes, better stress management and a better longevity. A 2011 study of more than 416,000 men and women published in The Lancet showed that subjects who exercised an average of 15 minutes per day, at moderate intensity (for example, brisk walking), lived an average of three more years than those who did. Little or no activity. Other research has shown similar longevity benefits for those who stay in motion. Whether walking, swimming, running or any other activity appeals to you, stay active to prevent disease, keep your bones strong and long life!

  1. Eat an anti-aging diet

Eating a well-balanced diet based on fruits, vegetables, lean proteins, and lots of low-mercury fish, whole grains and moderate amounts of healthy fats has been consistently linked in research for better longevity. All of the world’s longest-lived populations, including the Okinawans of Japan, those living in the Hunza Valley in Pakistan and residents of Mediterranean countries, all consume some variation of this plan.

The choice of healthy foods, in the right amounts (to avoid obesity), is a protection against disease and an intelligent way to keep your body acting young.

  1. Manage stress

Even people who are very diligent about diet and exercise can overlook the impact of stress on their health. The fact is that stress has many physiological effects, including raising the level of cortisol, a stress hormone that can contribute to cardiovascular conditions, dangerous abdominal fat, depression and a worse resistance to diseases.

In a 2010 study of 861 older adults, those with the highest levels of cortisol in their urine had a five-fold increased risk of dying from cardiovascular disease, even if they had no history of heart problems. Fortunately, stress relief seems to contribute to longevity, as suggested in a series of studies that link meditation with lower mortality. Why not try conscious meditation, self-hypnosis or even just smile more to control your daily stress level? Your heart and your mood will be better.

  1. Stay socially active

Another important aspect of a longevity lifestyle is being part of a larger social network, with the support of friends and family. In fact, in their research on 1,500 Californians tracked from childhood to old age, psychologists Howard Friedman and Leslie Martin discovered that staying connected and remaining integrated into their community were some of the most significant predictors of greater longevity. If not all members of your social circle are up to the task, choose your team: some friends and confidants can help you cope with difficult times and face difficulties more easily, factors that will help your immune system maintain it healthy.

Chances are you do not need to drastically change your daily habits to make improvements in these areas. Focus on progress, not perfection, and over time, your body will be healthier and behave like a younger person. The result? More years for your life and more life for your years.

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