1034 GMT June 18, 2019
Studies over the years have come to the conclusion that simple lifestyle changes can impact your longevity — there are easy things you can do to increase your odds of a longer and more satisfying life span, such as making sure you have and do not have certain foods in your diet, express.co.uk reported.
Diet, being a healthy weight and not smoking are key to living longer. But how exactly does a poor diet, excess weight and smoking impact your life expectancy?
These are three things Harvard Health recommends on its site for longevity, alongside exercise, building a strong social network and seeing a dentist regularly.
It may not come as a surprise that smoking can affect your life expectancy, but what kind of impact does it have?
The research body said, “Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke.
“It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.”
But it added that people who quit smoking can repair some, if not all, of the damage done.
After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked.
Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study.
The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.
There is plenty of research to suggest that eating heathy foods can help extend your life and improve your health.
Harvard health suggested getting at least five servings of fruits and vegetables day, whenever possible, using monounsaturated and polyunsaturated oils (avoiding Trans fats), and choosing whole-grain foods over those made with refined grains, such as white bread.
It added you should choose protein wisely, stating emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources.
Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat.
Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.
Don't char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.
Lose excess weight
Obese or even merely overweight people who can shed just three per cent of their weight and keep it off for the long-term will see significant health benefits from lowering their risk of type 2 diabetes and heart disease, as well as some cancers.
Among Harvard Health’s tips are aiming for a small change.
Trimming five percent to 10 percent of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.
Stepping up the amount of exercise you do can also be beneficial.
Every healthy adult should aim to get at least 150 minutes of moderate activity every week, according to the National Health Service (NHS).
The easiest way for most people to get active is to make simple exercise swaps.
Cycling or walking instead of using a car is a great way to boost your daily dose of exercise.
The best type of exercise to help you live longer is any exercise that raises your heart rate, makes your breathe faster, and make you feel warmer.
You’ll know that the exercise you’re doing is benefiting your health is if you can still talk, but struggle to sing the words to a song.