Most people think long life is determined by genetics while some think it’s based on your believe. Everyone has their reasons for wanting to live long perhaps to spend more time with their loved ones, travel to more places across the world or achieve new life goals.
But not everyone gets the long life the want for them self particularly in developing countries.
Not with standing, a group of researchers have identified a set of rules which, if followed, could improve the longevity of anyone, even those in the developing countries. They also stated that these habits also decrease risk of dying from cardiovascular disease and cancer, which are among the leading causes of death worldwide.
Aside from stating the habits that can prolong your life, they also provided tips for mastering each habit, which are as follows:
1. Avoid binge drinking
It’s tempting to have a third beer at happy hour, but guys (and ladies) who keep their booze to about two drinks a day lived longer, according to the Harvard study. “For this analysis, moderation drinking in men was limited to five to 30 grammes of alcohol a day, which is roughly two 12-ounce beers,” the study said.
2. Give up smoking
The researchers stated in their study that saying goodbye to cigarettes can add more years to your life. “People who quit smoking at 65 live longer, while those who give up the habit at 35 years old can expect to live around seven to eight years more than those who quit late,” they said.
To anyone struggling to quit the habit, the researchers recommended exercising a lot as people who exercise when they crave cigarettes are more likely to overcome the urge to smoke. They added that exercise could distract you from thinking about taking a puff, and breaking a sweat may lift your mood and boost your feeling of self-control, thereby reducing your impulsiveness.
3. Exercise regularly
While this rule might seem similar to the second rule, it is a bit different. According to the Harvard researchers, you don’t need to have an all-day workout session to show that you are exercising; they said that walking for as little as 30 minutes a day is enough to live longer, provided it’s at a moderate or vigorous pace. Of course, they added that there are plenty of other reasons to get in the gym, especially as research has shown that being active can improve memory, mood and learning.
4. Maintain a healthy weight
The Harvard study found that people with a low risk of early death had a Body Mass Index between 18.5 and 24.9. According to the US-based National Institute of Health, people with BMIs above 25 are considered overweight, and people with BMIs above 30 are considered obese. While BMI calculations aren’t always the most reliable, research has shown that gaining just a few pounds can shave years off your life.
To reduce your body mass, you can practise exercises such as the kettlebell swing and squat thrust.
5. Prioritize Your Happiness.
Feeling happy can significantly increase your longevity.
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period.
A study of 180 Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.
Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later.
Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts.
6.Avoid Chronic Stress and Anxiety
Anxiety and stress may significantly decrease your lifespan.
For instance, women suffering from stress or anxiety are reportedly up to 2 times more likely to die from heart disease, stroke or lung cancer.
Similarly, the risk of premature death is up to 3 times higher for anxious or stressed men compared to their more relaxed counterparts.
If you’re feeling stressed, laughter and optimism could be two key components of the solution.