We make thousands of decisions every day, and surely some of them may not be right for our well-being. This, of course, affects our lifespan and also the quality of life that we will lead down the road.
What’s great is that you can make simple changes to your lifestyle and diet that can actually extend your life and even help you remain energetic and feel young. You can also use NMN supplement powder to boost the levels of NAD+ in your body, which will help in energy production and upregulation of cellular repair to increase longevity.
In this article, we will shed light on six useful yet simple tips to help you increase your longevity and live a healthy, happy life.
1. Go Outside
You won’t only be able to relax in nature but also get exposure to vitamin D, which can increase your life expectancy. Vitamin D can reduce the growth of cancer cells, reduce inflammation, and even aid in controlling infections.
Furthermore, the essential functions of vitamin D are bone growth, bone remodeling, and involuntary muscle contractions.
If you’re deficient in vitamin D, these functions may not perform efficiently and can lead to a higher risk of fractures and osteoporosis.
You should go out in the sun, and even around 15 minutes of exposure to sunlight can help you absorb some vitamin D in your body.
You can also increase vitamin D levels through food such as egg yolks, fortified cereals, beef liver, and even dairy milk, plant milk, and orange juice fortified with vitamin D.
2. Socialize
Rather than remaining in isolation, it’s important to engage in healthy relationships with your family members and friends, as this can also increase your life span.
Having healthy relationships and hanging out with your loved ones provides you with a sense of security and peace and reduces anxiety and depression.
There’s no doubt that your brain can start releasing happy hormones as soon as you meet your favorite person, and they can instantly lift your mood and make you feel happier.
Socializing with the right people in your life can also help you make the right decisions and share your problems to help you with a heavy heart.
3. Get Your Body Moving
Not moving your body regularly over time will have an adverse impact on your lifespan. Even if you want to exercise for 20 minutes every day of the week, go with it, as this will also help you build your habit of exercising.
The key is to remain consistent, as this will help you get a greater benefit out of working out compared to exercising for a few months and not at all later.
You don’t always have to hit the gym to move your body. You can go hiking, cycling, swimming, do yoga or aerobics in the comfort of your home, or even walk in nature.
Working out can prevent the risk of obesity, heart-related diseases, high cholesterol, high blood pressure, type 2 diabetes, and stroke.
Not to mention, moving your body helps release happy hormones like serotonin and endorphins and reduces anxiety and negative mood while improving your self-esteem and cognitive function. All of this leads to you having a higher life expectancy.
4. Lower Your Stress
Stress can lead to an increase in the levels of cortisol in your body. Long-term stress can cause anxiety, depression, heart diseases, diabetes, gastrointestinal problems, and asthma. This can hinder you from living a long, healthy life.
Moreover, increased cortisol levels can boost the production of free radicals in your body, which can give rise to various kinds of cancer. It may also cause your cells to age on a molecular level.
Therefore, you should manage and lower your stress by hanging out with your loved ones and moving your body. You can also meditate, do yoga, journal, and even do deep breathing exercises.
If nothing helps lower your stress, you can always seek professional help by visiting an expert therapist who can teach different techniques for coping with stress and even help you get answers to your problems or whatever’s causing stress.
5. Incorporate Vegetables in Your Diet
Most people don’t even like hearing the word “vegetables” when they are told what’s for lunch or dinner. However, incorporating a good amount of vegetables in your diet can also help you increase your lifespan.
When you incorporate vegetables into your diet, you reduce the risk of obesity, prevent overconsumption of sugar, and limit the intake of saturated fats through animal-based foods.
All this leads to you lowering the risk of aging-related diseases as well, such as high blood pressure, heart disease, and diabetes.
6. Sleep Well
Just like diet and exercise are important for your overall well-being, so is sleeping well. You should have a great quality of uninterrupted sleep for 7 to 8 hours every night.
During sleep, your body recovers and repairs itself, so every process of your body, from brain function to the cardiovascular system, can perform its best the next day. Adequate quality and quantity of sleep also keep your immune system well-balanced.
If you don’t sleep well, you are at a higher risk of developing depression, cardiovascular disease, type 2 diabetes, and obesity.
Make sure you create the right environment before falling asleep and prevent any distractions such as noise, light, uncomfortable bedding, and even inappropriate room temperature.
You should also limit caffeine intake by evening and make sure you empty your mind by journaling before going to bed. For a healthy sleep-wake cycle, strictly follow your bedtime schedule, even on the weekends.
Last Updated on by kalidaspandian