How to Live Long Life


How to Live Long Life
How to Live Long Life

How to Live Long Life
Written by
ᐯᗩIᗷᕼᗩᐯ ᑭᗩTIᒪ

Every person in this world wants to live a longer life. To achieve this many of us have healthy lifestyle, diet and regular exercise.

Many people think that life expectancy is totally dependent on genes or genetics. But, this is not true. It's major part is determined by diet, exercise and on lifestyle.

Research has revealed that you can extend your life by just making a number of simple lifestyle changes. We will include some of these in this article.

Today we will look after Top 10 lifestyle changes which will give you answer of How to Live Long Life.

Stay tuned with us for more information. I will try to be as simple as possible to explain you my viewpoints. 

So, without having any further delay let's get started.


1. Exercise



Exercise is the most important factor of our life that makes us fit, strong and active.

Medicine has actually put a number on the benefits of physical exercise, finding that 150 minutes of exercise (walking, bicycling, or hiking) every week can extend your life by 3.4 years and just 75 minutes a week will earn you extra 1.8 years. Surprised?

Regular physical activity helps to elevate the level of healthy HDL cholesterol levels and reduce unhealthy LDL cholesterol and triglycerides

It also plays an important role in lowering blood pressure ,blood sugar level and burning body fat. All this benefits heart health.

According to some studies, just having brisk walking everyday for half an hour can boost your life by seven more years.
 Just you should give 30 minutes per day.


2. Eat Less Red Meat



Red Meat us considered as an important source of protein, calories, and Vitamin-B. However, research suggests that red meat consumption can lead to many health risks.

It includes beef, lamb and mutton,pork, veal, venison and goat.

It increases the chances of cardiovascular disease and cancer which leads to a shortened lifespan.

Replacing red Meat by vegetables, whole grains, eggs, nuts, fish, and chicken will add more years to your life.

Replacing one serving of red meat with fish every day for eight years can lower the risk of death by 17% over the next eight years.


3. Quit Smoking




You will be quite aware of the negative effects of smoking on human body. One of these effects is "decrease in your number of days".

For smokers the major causes of excess mortality are diseases that are related to smoking, including cancer and other respiratory problems.

Nicotine present in smokeless tobacco can increase the risk of sudden death from a condition where the heart does not beat properly. Smokeless tobacco also increases the chances of Cancer.

Smoking can decrease your life expectancy by at least 10 years than a nonsmoking person.

You should always stay away from a person who is smoking because it will put in same danger as a smoking person due to dangerous exposure to smoke.


4. Drink Coffee




Maybe you will be having a cup of coffee for alertness and to control sleep.

Coffee is considered as one of the healthiest beverages on earth. It contains many different compounds some of which offer important health benefits.

Many Studies have found a connection between coffee consumption and longer life. Although the reasons for this are not clear until now. 

It is said that high levels of antioxidants may have a role. But, still you can have it because it has lots of other benefits for our body as well as brain.

You can reduce the risk of cognitive decline, Stroke, Parkinson's disease, Alzheimer’s disease by lifelong coffee consumption.


5. Meditate



Meditation is a skill or technique in which we focus our mind to get various beneficial effects from it. It is also considered as an exercise of brain.

We are practicing it since ancient times as a powerful way to reduce stress, promote relaxation, boost memory, concentration, and our mood.

According to various research over several decades, Mindfulness Meditation can increase your life expectancy.

In 2006, the American Journal of Cardiology reported after an 18-year study that Meditation can reduce the chances of death rate by 23 percent

These rates include all causes of death, as well as a 49 percent reduction from cancer and almost 30 percent reduction in death rates from cardiovascular disease. The participants meditated regularly.

Top five causes of deaths are heart disease, cancer, stroke, lower respiratory disease and accidents. All this are caused by stress

It’s been proved that meditation relieves stress, therefore contributing greatly to lowering the risk of these causes.


6. Don’t Spend Too Much Time in the Sun



We all know that sun is the natural source of light as well as a good Vitamin-D provider. But, spending too much time in sunlight can reduce your days.

High levels of sun exposure during the year of birth may increase infant mortality and shorten the average life span of a population, a new study finds.

A research of people in Norway who were born over two centuries concluded that- 

After comparing those who were born during years of peaks in solar activity with those born during years of the lowest levels of solar activity the results were as follows-- 

people who were born during solar peaks lived 5.2 years less than individuals born in years with the lowest solar activity. It is unknown that how the sun's activity at the time of a person's birth may affect life span. 

Higher levels of ultraviolet radiation are seen during peak solar activity.

Some research also suggests that UV radiation may increase infant mortality rate by degrading folic acid, or vitamin B9, which is important for the rapid cell division and growth that happen during pregnancy.


7. Get Plenty of Sleep



Sleep is very important to stay focused and to perform our day to day activities.

Sleeping for 5–7 hours per night can increase the risk of early death by almost 12 percent, while sleeping more than 8–9 hours per night can also reduce your life by up to 38 percent.

On the one hand little sleep can promote inflammation and increase your risk of diabetes, heart disease, and obesity and can have negative effects on the cardiovascular, endocrine, immune, and nervous systems. This all leads to shorter lifespan. 

On the other hand excessive sleep could be linked to depression, low physical activity, which can negatively affect your lifespan.


8. Avoid excessive alcohol



Alcohol can harm our body in many ways. It can be physically and well as mentally. Alcohol increases the risk of stroke, fatal aneurysm, heart failure and early death. 

Drinking in excessive amount could take up to five years off your life-expectancy.

It can damage our body severely. Alcohol cause certain cancers, including breast cancer and cancers of the mouth, throat, esophagus and liver.

Pancreatitis, Sudden death if you already have cardiovascular disease, Stroke, Heart muscle damage leading to heart failure, High blood pressure, Liver disease, Suicide, Accidental serious injury or death, Brain damage and other problems in an unborn child are some other reasons to quit Alcohol.


9. Reduce Stress



Stress is always associated with brain which causes a negative impact on our health as well as on our life. Many people claim that after controlling their stress level, they are able to live a happier and healthy life.

Stress is considered as one of the major cause of death. It can lead to heart disease, cancer, stroke, lower respiratory disease and accidents. 

You should practice Meditation, Yoga and Pranayam to reduce your stress level.

It will affect your body positively and you will fell better.


10. Keep Yourself Happy



Happy people live happy life. You may have heard this many times. You will be surprised to know that just enjoying life happily can add some more days to your life.

It can reduce your stress and make you mentally strong which will help you to perform your task carefully.

So, this was all about How to Live Long Life.


A QUICK GLANCE

Exercise
Eat Less Red Meat
Quit Smoking
Drink Coffee
Meditate
Don’t Spend Too Much Time in the Sun
Get Plenty of Sleep
Avoid excessive alcohol
Reduce Stress
Keep Yourself Happy


I tried to be as simple as possible to explain you my viewpoints. 



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