Extending lifespan cannot be attained in a day or two with changes in a few habits. Consistency is the key. The goal isn't just to extend lifespan but to be healthy, minimising the time you spend with illness or disability in later years. By focusing on maintaining good health throughout life, you can reduce the period of decline and enjoy a longer, happier, and better quality of life. This means making healthy choices, staying active, eating well, and nurturing mental and emotional well-being. By doing so, you can ensure that your later years are filled with vitality and joy, rather than prolonged periods of sickness and incapacity.

Also, many seem to blame genes to be the culprit behind the ageing process, more often than not it is not mere genes. 70 to 80 per cent is in your hands and depends on environmental factors that are quite controllable. You are aware of the fact that healthy diet and physical activity are your holy grails when it comes to longer and healthy lifespans. But there are many other factors that might surprise you by the impact they can bring in your lives. Keep reading to know more

 

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5 Strategies to Live a Longer Life

 

Nurture Your Social Circle 

According to a 2010 research by PLOS Medicine, having strong relationships can lower your risk of death by as much as 50 per cent. Those who are lonely increase their risk of early death by 26 per cent. This shows that the quality and quantity of individuals' social relationships has been linked not only to mental health but also to both morbidity and mortality

Friendship has significant benefits for our mental and physical health. Regular interactions with friends can reduce stress, improve mood, and boost overall well-being. Engaging in activities together, sharing laughter, and having meaningful conversations release endorphins, which are the body's natural mood enhancers. Studies have shown that strong social connections can even improve longevity by lowering the risk of various health issues. In essence, friendship not only enhances our quality of life but also contributes to a healthier and longer life.

Research has shown that strong social connections, such as those found in meaningful friendships, can reduce inflammation in the body. Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation is linked to a variety of health problems, including heart disease, diabetes, and arthritis. When we have positive social interactions and feel emotionally supported by friends, our bodies produce lower levels of stress hormones like cortisol. High levels of cortisol can promote inflammation, so reducing these levels helps to decrease chronic inflammation.

 

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Laugh More Often

According to a 2000 study published by the University Of Maryland Medical Center, if you've had a heart attack before, laughing can lower the chances of having another one.

The old saying that 'laughter is the best medicine,' definitely appears to be true when it comes to protecting your heart. Laughing more often can really help you live longer. Laughter is often called the best medicine because it can reduce stress in a big way. When you laugh, it lowers the stress in your nervous system and reduces stress hormones in your body. This makes you feel more relaxed and happier. So, finding ways to laugh every day can make a big difference in how you feel and your overall health.

Making time for laughter doesn't have to be hard. Watch a funny movie, share jokes with friends, or find humour in everyday situations. The important thing is to enjoy those moments of laughter and let yourself relax. Not only will you feel better mentally, but your body will thank you too. Regular laughter can boost your mood, strengthen your heart, and help you live a longer, healthier life. So, go ahead and laugh a little more each day – it's good for you!

 

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Understand Food Portions

Feeling full but still want to eat? That might not be the best idea. Feeling full implies that you have eaten 80 per cent of your appetite and this is considered the ideal quantity to consume. The idea is to be still a little hungry when you finish. You can do this by skipping desserts or reducing the portion size. Try to avoid serving food in courses. Instead, serve everything at once on small plates. This is because eating more than required leads to longer digestive processes that accelerate cellular oxidation.
 
By stopping before feeling completely full, you give your body a chance to properly digest the food and avoid overloading your digestive system. Additionally, incorporating a variety of foods in smaller portions on one plate promotes balanced nutrition and prevents the temptation to overindulge in any one dish. This mindful approach to eating not only supports optimal digestion but also fosters a healthier relationship with food.

 

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Maintain a Healthy Weight

Keeping a healthy weight can help you live longer. But what’s considered healthy? According to the National Institutes of Health, your body mass index (BMI) should be between 18.5 and 24.9. For women, a waist size of less than 35 inches is recommended, while for men, it should be less than 40 inches, as per AARP. If your measurements are higher, you have a greater risk of getting sick. It's common for weight to increase as you hit 50, but it’s not healthy.

As you get older, you need fewer calories. The problem is that many people keep eating the same amount as they did when they were younger. If you’re 50 and continue eating like you're 40, you might gain over a half of a kilogram of fat each month. If your calorie burn goes down and you don’t change the way you eat, then there are high chances that you’re going to put on weight. So, what can you do about it? Once you turn 50, try to eat 200 fewer calories each day. Even better, focus on eating healthier calories. Choose snacks that are high in protein and fibre to easily cut those 200 calories from your daily intake. Making small changes like this can help you maintain a healthy weight and improve your overall health.

 

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Reduce Meat and Gravitate Towards A Plant-based Diet

In a 2014 study analysing 150 dietary surveys from Blue Zones spanning 80 years, it was discovered that over 90 per cent of their food intake consists of complex carbohydrates from whole plant-based sources. 95 per cent of centenarians consumed plant-based diets rich in beans, which are affordable, high in fibre and protein, and packed with nutrients. 

Additionally, they consumed carbohydrates primarily from whole grains and sourdough breads, rather than yeast-leavened breads.The traditional Okinawa diet consists of vegetables and soy products, with occasional and modest servings of noodles, rice, pork, and fish, all low in calories and fat but high in carbs.

Adopting these lifestyle changes allows you to enjoy a longer, more vibrant existence. Embracing these simple yet effective practices can lead to a healthier, happier, and more fulfilling life, giving you the chance to thrive well into your later years.
 

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