The quality of our lives is largely determined by one factor: our health. It’s no secret that in order to stay fit and healthy you need to eat right and stay active. But it’s not enough to choose brown rice over white rice and go to the gym three times a week. You need to think about things like meditation, intimate relationships, and sleeping well. If you want to live a long life – maybe to 100 or more – follow these tips.
1. Get Enough Sleep
Studies by specialists from the University of Rochester, USA have shown that lack of sleep impairs the body’s ability to remove toxins, and disrupts brain function. Therefore, when you don’t get enough sleep, you can’t concentrate and work. Only one thing will help: go to bed early enough that you can get 7 or 8 hours of sleep each night.
2. Master Meditation
10-20 minutes of meditation each day is one of the main secrets of longevity. Meditation improves sleep quality, reduces high blood pressure, strengthens the immune system, and improves cardiovascular health. In addition, it helps to feel better, it is a great way to relax. If you don’t like meditation and prefer to relax in more active ways, you can play at live roulette.
3. Drink Plenty of Water
How you start your morning sets the tone for the rest of the day. Experts recommend meeting the sunrise with a glass of water. To enhance its taste, if desired, you can add lemon slices or fresh berries. Studies show that drinking water can increase the number of calories you burn by boosting your metabolism. For example, if a person drinks 8 glasses of water per day, they can burn an additional 490 calories per week.
4. Drink Green Tea
Apart from water, green tea is the best drink for your body. A study published in the European Journal of Clinical Nutrition found that regular consumption of green tea improves memory and cognitive performance. Other studies show that this drink boosts metabolism, normalizes blood pressure, boosts immunity, and stops inflammation in the body.
Flossing not only helps you keep a radiant smile, it keeps your gums healthy as well. An infection of your gums can, in severe cases, spread to sinuses, neck, jawbone, blood, and even your entire system. Therefore, make it a habit to floss your teeth properly before bed.
6. Take Probiotics
There is a direct link between how we feel and what happens in the gut. Probiotics improve digestion, increase colonies of beneficial bacteria in the intestines and strengthen the immune system.
7. Practice HIIT
According to research from Liverpool John Moores University and the University of Birmingham, high-intensity training (HIIT) provides the same health benefits as long sessions in the gym. Imagine what else you can do with all the time you’ll save?
8. Avoid Canned Food
Materials used in the manufacturing of tin cans can release the dangerous chemical Bisphenol A (BPA) into the food. Studies show a direct link between BPA in the diet and reproductive disorders, an increase in the risk of developing diabetes, and cardiovascular disease. Play it safe and buy consumables in glass jars only.
9. Wear Sunglasses
Today, there is such a choice of glasses – different shapes, sizes, and colors of frames and lenses, that not wearing them is just a crime! The fact is that sunglasses protect your eyes from sun damage, and reduce the likelihood of developing cataracts and even skin cancer. Choose glasses with 99-100% UV protection. And remember: the larger the accessory, the higher the level of protection.
10. Eat More Fiber
It’s so easy to get more fiber during the summer – from fresh berries, vegetables and fruits. But don’t forget about the fiber found in whole grain cereals as well. Studies have shown that those who regularly consume enough fiber per day (25-35 g) live longer.
11. Make Love
A 25-year study by specialists from Duke University showed that the more often you enjoy making love, the longer you will live. Time spent alone with the opposite sex helps you look and feel younger, reduces stress, boosts immunity, improves sleep, and improves cardiovascular health. For men, it is also an excellent prevention of prostate cancer.
Positive communication makes a person happier. Why not contact a friend and invite them to dinner, write a letter to a good friend, or make a phone call to someone with whom you can share your secrets. Research published in Plos Medicine has shown that people who have strong social connections are healthier and live longer than those who do not.
13. Take a Vacation
According to scientists and doctors, people who regularly take vacations live longer, and are less likely to suffer from diseases of the cardiovascular system. Hanging out with family and friends while on vacation is also good for your mental health.
14. Give Up Sugar
Most people consume way more sugar than is acceptable. Refined sugar and products with a lot of it, is especially unhealthy. When sweets enter the body, the level of glucose in the blood rises sharply, after which the same sharp drop is observed. The change in blood sugar can make you feel hungry, angry, and irritable, and it also increases your chances of gaining excess weight and developing associated diseases.
15. Get Moving
Having a desk job is no excuse to avoid movement during the day. Get up from your chair every hour and do some exercises, walk along the corridor, or at least just stand at your desk. This small effort helps prevent many health problems, including hypertension and type 2 diabetes. These days, especially with so many still people still working from home, physical inactivity has become an issue for sedentary professionals including office workers, accountants, musicians, cosmetologists, managers, and all those who spend all day at the computer. The most common problems faced by office workers are pain in the lower back, interscapular region, neck, knees, and hands. If you’re in pain, the first thing that comes to mind may be to see a doctor who will prescribe injections and pills, or contact a massage therapist/osteopath/chiropractor, but it’s important to understand that most of the problems can be solved – or prevented – with the help of proper physical exercises.