Want to Live Longer? Try These 10 Easy Things
In today's world, everyone wants to live a longer, healthier life, but with our busy lives developing new habits can sometimes be a chore. We’ve come up with a list of ten things that you can adopt gradually that have been shown to potentially help improve longevity and your overall health.
And the best part is, none of these are inconvenient!
Does your dentist seem to harp on you for not flossing? Besides helping prevent cavities, flossing your teeth and general oral hygiene can potentially add years to your life.
Here’s why; poor oral hygiene can lead to inflammation of the mouth, which has been linked to several health problems, including heart disease, stroke, and diabetes. By flossing your teeth, you can help reduce inflammation in your gums and potentially reduce the risk of these health problems. Flossing is something you can easily add to your night time routine, either before or after you brush your teeth.
Another easy health enhancing habit to add to your routine is to start drinking tea. Tea contains antioxidants, which are beneficial compounds that help protect your body from damage caused by harmful molecules called free radicals. According to a study published in the European Journal of Preventive Cardiology, drinking tea can reduce the risk of cardiovascular disease and lower blood pressure.
Tea also contains an amino acid called L-theanine, which can promote relaxation and reduce stress, which of course is always good for you. If you have a soda habit, drop it for black or green tea. They’re both easy to find and fairly inexpensive.
Nuts are packed with nutrients that can help you live longer. They’re a great source of plant-based protein, healthy fats, vitamins, and minerals. They’re also nutrient dense, which means they give you a lot of nutrition in relation to their calorie content.
According to research, eating nuts can lower the risk of heart disease, cancer, and respiratory disease. They may also be beneficial for managing blood sugar levels in people with diabetes since they are low in carbohydrates and have a low glycemic index. Plus, nuts are high in vitamin E and other antioxidants, which may help protect the brain from oxidative damage and reduce the risk of cognitive decline.
The best nuts to add to your diet are walnuts, pistachios, cashews, pecans, and almonds. Grab a handful for a snack anytime during the day for the health benefits. Just be careful not to overdo it.
Spending time with friends and loved ones can help reduce stress and improve mental health, which can increase your lifespan. It can help improve your mood, reduce the risk of depression and anxiety, and provide a sense of belonging, purpose, and support. All of these things can help boost self-esteem and reduce feelings of loneliness, depression and anxiety. Studies have shown that it can help improve cognitive function and reduce the risk of cognitive decline in older adults.
Socializing can also have positive effects on physical health. People who socialize regularly may have lower blood pressure, a stronger immune system, and a reduced risk of chronic diseases such as heart disease and stroke.
Make a habit of spending time with people you enjoy for the good of your health. It’s an easy one to adopt and you’ll also be providing benefits to the people who you spend time with.
Cold Water Therapy
This one might be a little harder for some of us to adopt because it can be physically uncomfortable. Cold water therapy, such as an ice bath is a technique that involves immersing the body in a tub or pool of ice-cold water, typically between 50 and 59 degrees Fahrenheit. The theory behind ice baths is that exposure to cold water can help reduce inflammation and muscle soreness by constricting blood vessels and reducing blood flow to the affected areas. They’re commonly used by athletes to recover from injuries or a tough workout.
Most of us don’t have the time or energy (or freezer space) to fill a tub with ice and water every day, but luckily a cold shower may have similar benefits. Cold showers involve exposing the body to cold water, typically at a temperature below 70°F. While not as extreme as an ice bath, cold showers can help reduce inflammation and soreness by constricting blood vessels and reducing blood flow to affected areas. Cold showers may also help improve circulation, boost the immune system, and increase alertness and mental clarity.
Additionally, taking a cold shower may help improve the skin's appearance and health by reducing inflammation and redness, and improving the skin's overall texture and tone.
It is important to note that cold showers can be uncomfortable and may not be suitable for everyone. People with certain medical conditions, such as Raynaud's disease or hypothyroidism, should avoid cold showers or use caution when exposing themselves to cold water. But if you can do it safely and want to turn the temperature down in the shower for about a minute, give it a try for your health!
This is something we already do every night and who doesn’t more sleep?
Adequate sleep is crucial for overall health and longevity. Poor sleep has been linked to a higher risk of heart disease, stroke, and diabetes. It allows the body to repair and regenerate tissues, strengthen the immune system, and restore energy levels. Sleep plays a critical role in memory consolidation and learning. It also helps improve concentration, productivity, and decision-making abilities. Sleep helps regulate emotions and mood.
Overall, getting enough sleep is essential for maintaining good physical and mental health. Adults should aim for 7-9 hours of sleep per night, while children and teenagers need more depending on their age.
Laughter is the best medicine, and research shows that it can help reduce stress and boost the immune system. Laughter is often called "good medicine" because it can have many positive effects on both physical and mental health. Some of the benefits are:
Laughter can reduce stress by limiting production of stress hormones like cortisol and adrenaline.
Boost the immune system by increasing productions of antibodies.
Relieves pain by helping to reduce the perception of pain by releasing endorphins, which are the body’s natural pain killers.
Improves the mood and reduces symptoms of depression by increasing the production of serotonin and dopamine.
It may seem silly (ha ha) but incorporating laughter into your daily life can have many positive effects on your physical and mental health.
Eating Dark Chocolate
Dark chocolate contains flavonoids which are antioxidants that can help reduce inflammation, lower blood pressure, and improve cardiovascular health. Dark chocolate contains caffeine and theobromine, which can help improve focus and cognitive function. Some studies suggest that consuming dark chocolate may help improve cholesterol levels by reducing levels of LDL or "bad" cholesterol.
It is important to note that while dark chocolate has potential health benefits, it is also high in calories and fat, eat it in moderation and choose varieties with a high percentage of cocoa (70% or higher) and without added sugar or other unhealthy ingredients.
Practicing gratitude means that you demonstrate that you’re thankful for what you have. This has been linked to improved mental health and can help reduce stress, anxiety, and depression. Gratitude can help promote positive emotions such as happiness, contentment, and joy. Focusing on the good things in your life can help shift your perspective and improve your overall mood because you are less likely to dwell on negative thoughts or worry about things you can’t control.
Practicing gratitude has been linked to improved well-being and life satisfaction. It can help you feel more fulfilled and grateful for what you have, rather than always striving for more.By incorporating gratitude into your daily routine, you may experience many benefits for your mental and emotional health.
Drinking Red Wine in Moderation
Red wine contains antioxidants that can help prevent heart disease and improve circulation. However, it's important to drink in moderation to avoid negative health effects.
Red wine is rich in a compound called resveratrol, which has been shown to have anti-inflammatory and anti-cancer properties. Studies have also suggested that moderate consumption of red wine may help reduce the risk of heart disease by improving cholesterol levels, reducing inflammation, and promoting healthy blood vessel function. It’s also good for your brain because the polyphenols in red wine may help improve cognitive function and reduce the risk of dementia and Alzheimer's disease.
It is important to note that while red wine can have potential health benefits, excessive consumption can be harmful and increase the risk of health problems such as liver disease, cancer, and addiction. It is recommended that women limit their consumption to one drink per day, and men to no more than two drinks per day. Additionally, people who are pregnant, taking certain medications, or have certain health conditions should avoid alcohol altogether.
While there's no magic formula for living a long and healthy life, making small changes to your daily habits can have a significant impact on your lifespan. These 10 easy and very doable habits into your routine can be added into your routine and may help you live a longer, healthier life.