2 primary goals for every human being is to extend his life and reproduce. You can start by making changes to your life today because the sooner you start the longer you will live. Here are 6 tips to follow and extend your life.
1. Avoid sweets
Sweet drinks, deserts, pies, chocolate and cookies increase the risk of heart attack, says cardiologists. More calories lead to obesity, and it is an extra load on the heart.
Evidently everyday we use more sugar than our bodies needs. Sugar is in most food we eat today.
Read the product label carefully and search for such ingredients as: sucrose, glucose, fructose, maltose, hydrolyzed starch, molasses and inverted sugar.
World Health Organization (WHO) recommends that refined sugars in your diet do not contribute more than 10% off all daily caloric intake (70 grams for men and 50 grams for women). Recently this organization’s specialists declared they would impose new recommendations to lower consumed daily sugar amount to 6 tablespoons. People who receive quarter of their daily calories from sugar increase their risk for heart and vascular disease threefold. About 1 million people die of sugar related complications. Sugar is sometimes called the White Death.
2. Engage in enjoyable activities
All your efforts to maintain a youthful body will be useless if you cannot control your mind and stress. There is nothing more helpful to escape your daily routine like meditation, yoga, book reading or crafts. Give your brains some food for thought, enjoy new activities, keep your spirits high and do not give up.
Scientists proved that sex 2 to 3 times per week delay aging for at least 3 years. Even if it lasts only 30 minutes, you will burn astonishing amount of calories. At the same time, cholesterol levels decrease.
Psychologists say that people who do not have family and friends suffer from depression and heart disease more often. Loneliness can
Loneliness can lead to various chronic diseases, and for some people it is harmful just like a high cholesterol or high blood pressure. Devote more love for your loved ones, spend more time with them and talk to them.
3. Sleep enough
Sleep duration and need is individual to everyone. Experts advise to sleep at least 7-8 hours every night, but sleep quality is most important. When you get up in the morning, you should feel fresh and energetic. For a longtime it was widely accepted that sleep is more important to woman’s beauty, however recent studies show that men also should be getting quality sleep if they want to have long life. Poor sleep cause bad mood, loss of appetite, reduced physical condition and such disorders as: obesity, diabetes, heart and coronary diseases, – says prof. Mark Washlqvist from Monash university Australia. He is certain, that quality sleep is more important to men than women. Women can compensate lack of sleep following a special diet. Despite bad sleeping habits, women could live longer if they eat varied diet plentiful of fruits and vitamin B6. If you want to feel better after sleepless night, eat some meat, bananas or pistachios. These foods have the most important vitamin B6, also your body will benefit from energy released by proteins and carbs in these foods.
4. Give up bad habits
Alcohol abuse is detrimental to your health. Women drinking more than 2 glass of wine and men drinking more than 3 glasses risk the consequences ranging from weight gain to psychological problems. It was found, that women have less ferments digesting alcohol than men, because of this women are more at risk developing liver cirrhosis. Alcohol beverages affect women’s nervous system faster and cause emotional disturbances.
Quit smoking and you maybe done the most important thing for your health and beauty. Recent study in US found that women who gave up smoking before age 35 increased average life expectancy by 6 to 8 years. This is possible not only because of reduced lung cancer risk. Nicotine causes blood vessels to contract, which in turn reduces oxygen available to body organs and skin. Cigarettes have other stuff that also like excessive sugar cause collagen and elastin formation breakdown in your skin, damage to tooth enamel and sexual life.
5. Healthy Eating habits
If you want to live 100 years or more leave some food in the plate, – says Tibetan wisdom. Saint Louis university scientists have proof that overeating might speed up aging. Research conducted in 2008 found that limiting your calorie intake will decrease the production of the thyroid hormone triiodothyronine. This hormone is responsible for slowing down body metabolism and promotes aging. Japanese known for their longevity leave the dining table a bit hungry. They also eat fish and sea cabbage at least 2-3 times a week. They prefer steam-cooked food rather than fried and drink lots of water. Dietitians suggest eating at least 3 servings of fruits or vegetables every day to get enough fibers and vitamins. You will decrease risk of heart diseases by 76% eating fresh fruits and veggies. They contain biologically active ingredients and natural antioxidants that help fight body inflammation, free radicals, avoid age related skin problems. Researchers form university of Kansas found that vitamin C is effective against cancer cells, especially ovarian cancer.
6. Benefits of movement
Modern technology has deprived us the opportunity to move. Earlier most people were working physical jobs, however today most of us spend days near computer. Instead of walking the stairs, we take a lift, instead of talking to a person we send email. Move every time you have the chance. Walk when talking on the phone or during the meeting, – advises Professor Peter Katzmarzyk from Penington biomedical research center. If you exercise everyday, you will extend your life by 4 years. Sport has a positive effect on blood circulation and metabolism, improves heart and brain function, prevents from depression and Alzheimer’s disease.