Sometimes, you may wonder, “Can I really live longer?” Well, you can actually live until your early-to-mid-100s by following certain rules. Realistically, human life span can reach up to 125 years and beyond by employing a routine anti-ageing lifestyle.
Exercise, diet, healthy mood, good quality of sleep and healthy lifestyle can help promote preventative health care, combat age-related diseases (such as dementia) and thereby assist to prolong the human life span. By following these rules closely, you’re pressing a PAUSE button to delay an aging process that turns you into your worst shape. The smart way in the anti-ageing lifestyle can further add 24.6 years more to your life span.
When you’re in your 40s, you start to observe your body displaying signs of aging. From head to toe, your shape may show signs of age and you may not like to look at your image in the mirror. However, this is unavoidable! It shows that your cellular processes are being slowed down, and your organs and tissues become “passive” and weaker to perform the daily tasks and bodily functions as compared to when you’re in your 20s.
One of the concerns for people who live longer nowadays is that they’re become overweight or obese. This significant health issue is linked to the increase rates of cancer, diabetes, cardiovascular disease, heart attack, kidney disease and other chronic medical conditions. Besides obesity, smoking, excessive drinking, unhealthy diet, stress and anxiety, sleeping disorders as well as a lack of exercise can simultaneously shorten your life expectancy.
How does exercise prevent ageing?
How does exercise help to prolong the human life span? Exercising regularly has been proven to be the most effective way to combat age-related diseases. Doing aerobic exercise such as jogging or walking for example, help keep your weight within a healthy range, enhance blood circulation in the body which helps transport oxygen and nutrients to various parts of the body, removes waste materials and toxins while improving your cardiovascular system. It’s always wise to aim for 30 to 60 minutes of aerobic exercise, at least 5 times a week. Alternatively, you can do resistant training with machines, weights or resistance bands which helps enhance muscular strength, bone density and endurance. The resistant training is beneficial to your health if done appropriately, particularly when this kind of strength training assists in improving glucose metabolism and insulin sensitivity.
Undeniably, exercising regularly does show an obvious benefit in maintaining mental health. People who exercise constantly are found to be two times healthier than those who are inactive. Exercising, in a nutshell, helps boost the immune system, reduces an expanded waistline, and prevents fuzzy memory, while delaying dementia in the earlier life. Furthermore, a study by the University of Toronto found that high-intensity exercise performed in a regular basis, for a year or longer, can make a sedentary person as fit as a 12-year-old person.
How does the best diet help prolong a healthy life?
Healthy diet and nutrition plays a fundamental role for a productive life span. People who dwell in Okinawa, Japan, or Okinawans are known for the lowest mortality rates (due to age-related diseases) and they’re also found to have a higher life expectancy of 82 years in the world.
The secret of elderly Okinawans lies in their healthy eating habits. Their diet is generally low in fats, calorie, salt, animal-based diet, in contrast to that, they’re having a higher intake of plant-based diet, fiber and flavonoids (such as antioxidants found primarily in vegetables and fruits), eating plenty of good fats (such as omega-3s and monosaturated fats) and drinking green tea. Notably, for Okinawans, who follow this type of eating pattern, there is a significantly low incidence of chronic diseases but extremely high life expectancy.
I’d suggest readers to add a diet rich in nuts, green leafy vegetables, legumes, high-fiber grains and good fats (such as omega-3 fatty acids and olive oil) into their daily meals to help them achieve happier, healthier and youthful life. Salt, sugar and sugary foods, as well as meat-based foods, particularly red meat should be reduced to a minimal level.
To achieve a healthy skin, you should eat plenty of fresh fruits (such as avocado, kiwi, berries, cherries, and blueberries), wholegrain, and vegetables (such as broccoli, cabbage, cauliflower). In short, keep your saturated fat and calorie intake as low as possible. A study from Louisiana State University concludes that eating less calorie loaded foods helps slow the ageing process. Of course, before employing a controlled and prolonged calorie restriction, make sure that you’ve discussed it with your doctor.
Do I need nutritional supplements to promote longevity?
Antioxidants such as selenium, vitamins A, C and E belong to an important group of vitamins that have anti-ageing properties. These vitamins protect the cells by neutralizing free radicals, or atomic fragments that result in metabolic waste production and cellular destruction. Hence, dietary supplementation has been viewed as a crucial key factor that contributes to longevity, both for quantity and quality of life.
If your body doesn’t consistently obtain adequate amount of vitamins to meet your daily requirements, then you should consider taking specially formulated nutritional supplements to help promote healthy skin as well as bone strength. Nevertheless, if you’re getting enough vitamins from the foods you eat, you actually do not need to take any nutritional supplements. Prior to consumption of vitamin supplements, make sure that you check with your doctor.
What role does staying calm and organized play in the ageing process?
A research conducted at the University of California tells us that chronic stress contributes to an elevated risk of cardiovascular disease. Stress is always associated with a weakened immune system which will ultimately accelerate the ageing process. People who are always stressed out will actually look 10 years older than their chronological age. Whenever people stress out, it’ll show on their face. Stressing has been well-documented to have influence on both hormones and skins, causing more dark spots and dull looking complexions.
Another research by the National Institute on ageing in the US concludes that people who stay calm and organized are more likely to live longer than those who are angry, fearful and anxious. Therefore, find time to relax. Practicing yoga and praying to God for example, helps the body and the mind to de-stress. Another good suggestion is to go for massaging and pampering facials at least once a month. After all, relaxing is a crucial factor to live longer.
Can sleeping really promote longevity?
A good night’s rest is important to refresh your body after working for the entire day. When sleep is constantly being disrupted, you’ll have a higher risk of heart disease, depression, diabetes, high blood pressure, chronic fatigue syndrome, and many types of mental disorders, frequent colds, flu and infections. Therefore, it’s extremely important for you to create a comfortable environment for sleeping. In this matter, make sure that you’re away from any irritating sounds and lighting, besides ensuring the temperature within your bedroom is neither too warm nor too cold.
Don’t put any electrical appliances in your bedroom to avoid becoming mentally over stimulated prior to your bedtime. Before sleeping, a 15-20 minutes warm bath does help you get a good quality sleep. You may eat two kiwis, or a potato to help prompt your brain to produce serotonin, the sleep-inducing neurochemical. Alternatively, you can try a mist on your shoulders, arms, legs and torso with lavender oil, valerian root or chamomile to speed up your trip to dreamland while enabling the tension release from your body.
What are other keys to a long life?
You should always maintain a well-hydrated skin by exfoliating and treating your skin with anti-ageing serums. Try to avoid UV rays that may damage your skin by applying sun protection with a minimum of SPF 15 when you’re out. This will really help to shield your skin from ageing UVA and darkening UVB. When you take a proper care of your skin, you’ll see that you’re looking younger than your friends who don’t take proper health care of their skins years later.
Try to stop smoking. A research from the University of Cambridge suggests that people who stop smoking are rewarded with the biggest benefit to longevity, with 80% of them showing a great improvement in life span.
Indeed, entering into the next decade in a better shape does not have to be more difficult than you have imagined.
Did you enjoy this article?
