Although death is inevitable, we continue to figure out how to extend human life. Numerous science backed methods are recommended to increase the odds of living longer while staying happy and healthy.
Here are 5 scientifically proven ways to live a longer, better life.
Exercise Exercise Exercise
We are made to move. Regular exercise keeps your heart healthy. Studies indicate that people who exercise regularly have lower blood pressure regardless of the age that exercise was begun. Start moving!
A study done in Texas in 2018 of 58 men and women between ages 48 and 58 showed that two years of consistent workouts five days a week resulted in a boost in fitness, improved heart health, and blood that is pumped more efficiently throughout the body with a reduced risk of heart failure.
According to Benjamin Levine, a cardiologist from the University of Texas Southwestern Medical Center, “The sweet spot in life to get off the couch and start exercising is in late-middle age when the heart still has plasticity.”
Exercising regularly also keeps our brains sharp and help ward off cognitive decline. Scientists believe that this benefit results from more blood pumping to the brain during workouts.
Lift, Lift, Lift
Strength training is one certain way to get you looking sexy/handsome in any outfit. That isn’t the only benefit. Studies suggest it will help you live longer.
A comprehensive review of 23 scientific studies done in 2015 suggests that people with stronger muscles are at less risk of dying for many different reasons. The results were consistent across the board for everyone, including cancer patients and those with heart disease. These findings held true regardless of amount of alcohol consumption, smoking habits, body weight (overweight/fit), or age.
Eat Fresh Foods
Did you know that the bright colors of fruits and vegetables are derived from nutrient-rich phytochemicals that reduce inflammation and help keep you cancer-free?
Studies have concluded that eating a more plant based diet lead people to eat fewer unhealthy foods that are linked to more cases of cancer and deaths. Plant based diets allow us to rely less on animal proteins, which are linked to heart attack deaths.
Vegetables and other plants, such as whole grains and nuts, have a high fiber content. The fiber in these meals will prevent excessive eating due to a feeling of fullness and satisfaction after a meal.
Following the Mediterranean diet, consisting of fish, olive oils, fruits, nuts, and vegetables is a good place to start. Specifically, the Mediterranean-style diet, called the MIND diet (Mediterranean -Dash Intervention for Neurodegenerative Delay), is one of the best diets to prevent cognitive decline. While limiting Mediterranean staples like eggs and cheese, this diet includes large quantities of leafy greens and fresh fruits such as berries which have been shown to be good for brain health.
A 2015 study consisting of 900 participants following the MIND diet were able to lower their rate of cognitive decline by a measurable amount - the equivalent of gaining 7.5 years of cognitive health.
Spend Time With The Friends and Companions That You Like And Make Them a Priority
Spending time with people you care about and people who care about you is great for your long-term health. An eight year study of more than 250 Harvard male students that started in their sophomore year during the Great Depression suggested that close nurturing, relationships were more important for their long-lasting happiness than wealth, intelligence, or genetics.
People with ample social relationships are 50% less likely to die, according to a study done of more than 300,000 people across the globe. Research also indicates that married people tend to be better nourished and survive more heart attacks. Specifically, married men have better brain health in old age. So, don’t be afraid to pair up!
A study of 1,600 people in the US over age 60 found that the level of loneliness was able to forecast functional decline and death, thus explaining the phenomenon of why people who feel isolated and alone are more inclined to develop higher rates of heart problem, obesity, and cognitive decline.
Please note that loneliness and being alone are not the same thing. Focus on the quality of your relationships and don’t just spend time around people whom don’t care deeply about.
“Good relationships don’t just protect our bodies; they protect our brains.” - Robert Waldinger in a Ted talk episode
DON’T NEGLECT SLEEP
When we sleep, our brains remove toxins and help maintain the neural pathways that are responsible for forming memories and learning. This restorative time is when the body repairs itself from all the day’s pounding. Sleep deprivation (less than 8 hours) is linked to higher rates of disease, weight gain, stroke, and Alzheimer’s.
Lack of sleep results in the depletion of our body’s stores of white blood cells. Our white blood cells are critical in our immune system response.
Researchers are working on identifying the mechanism that regulates sleep in old age because older people are more likely to sleep less and wake up repeatedly. Some initial clues suggest that the there is a connection between a shorter lifespan and loss of the same receptors in the brain that regulate sleep.
Additional Life Extending Activities
Keep Challenging your brain by working on tough problems
Lisa Barrett, a psychology professor who studies superaging states that “While nobody knows exactly why some people are superagers, we believe that one common factor is that they engage in demanding mental exercise.”
There is also the social element that meaningful work provides. It connects us with others. As previously stated, human connection is one of the key facet to aging well.
Steve Cole, director of the Social Genomics Core Laboratory at the University of California Los Angeles told the National Institutes of Health that “Working for a social cause or purpose with others who share your values and who are trusted partners puts you in contact with others and helps develop a greater sense of community.”
Enjoy Yourself
Happiness improves both the quality and quantity of your life. A new 5 year study revealed that people who reported feeling happy, excited and content in their daily lives were 35% less likely to die during the 5 year study.
Surprisingly, this holds true even when the researchers eliminated factors such as chronic health problems, depression, and financial security.
Another British study consisting of over 9,300 people over 50, revealed that people who generally agreed with statements like “I enjoy the things and I do,” “ I feel full of energy these days,” and “I look back on my life with a sense of happiness,” were more likely to live longer than their counterparts that found those statements untrue and were not happy with their current state of life.
Life is short so enjoy yourself. “Every situation in life is temporary. So, when life is good, make sure you enjoy and receive it fully. And when life is not so good, remember that it will not last forever and better days are on the way.”
Our time on this planet is numbered. In addition to these 5 things you can do everyday, please remember to show love and empathy for everyone, chase your dreams without the fear of failure, and also strive to make a positive contribution to society so that the next generation will benefit from our input. At the end of the day, you will be remembered by what you’ve left behind.
Eldad Campbell is a young entrepreneur dedicated to inspiring, encouraging, and motivating people to incorporate fitness into all aspects of their lives. Combining his passion for fitness with creativity and his budding businesses, Eldad aims to add value to people's lives by sharing his experiences and knowledge. From his multicultural experiences traveling the world as a professional tennis player, Eldad has developed an ease in relating to those from different ethnic and cultural backgrounds.
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